Om Namah Sivaya
Blessed Self,
In the name of Master Swami Sivananda and our Guru Swami Vishnudevananda we wish you all a very happy and prosperous new year full of sadhana and service.
We know that the ancient knowledge of yoga and meditation, as described in the original scriptures, helps us maintain a healthy, peaceful life. However, many times it is not a lack of time, but of motivation that prevents us from embracing the practice. In order to provide more motivation to practice, we have been improving our websites and free offerings over the past few years. Now, daily quotes, teachings, and practice videos are extensively available, put together by our team for your inspiration and daily guidance. Our team enjoys discovering those hidden treasures for sharing, which also inspire us in our service of Swamiji’s mission. Our team also produced a 2025 calendar with Master and Swamiji’s pictures and quotes, as well as a perpetual desk calendar with daily inspirational messages for your home or office. Contact your nearest centre or ashram to get a copy at no cost, except for applicable postage. The 2025 calendar can also be downloaded here:
https://drive.google.com/file/d/1ki3skkcuAzmxe5CgJSCks8-JLQs0NPeD/view
Swami Vishnudevananda always said that in order to find peace in this world, we first must find peace within. This is possible only with daily sadhana and service. To bring positive changes into your life, consider making a resolution to maintain a Spiritual Diary in the new year.
Swami Vishnudevananda was a staunch supporter of peace and unity in the world, always engaging in some kind of peace mission or an effort to prevent conflicts in the world. Following in his footsteps, on February 8 and 9 we are conducting a Maha Rudra Homa performed by 75 Vedic priests at our ashram in Madurai. We will be praying for peace in the middle east and Ukraine. There are many opportunities for you to be a part of this event, either to sponsor or to participate. Please contact the Madurai Ashram for further assistance in this regard. Our humble effort is to bring awareness of peace and unity to everyone around the world. With our good intention and our combined efforts, we hope for ongoing conflicts to end so that peace and unity may prevail.
The year ahead looks bright for the Sivananda Yoga Vedanta Ashrams and Centers, India. Our Yoga Vacation guest numbers are reaching pre-pandemic levels. Ayurvedic programmes are always full, both in the Neyyar Dam and Madurai Ashrams, and there is a waitlist for Panchakarma treatments and other authentic results-based services offered. Our charitable projects which include building houses, providing medical and educational help for local employees and establishments, as well as supporting the Sivananda Rural Medical Hospital where an ever-increasing number of people are receiving care, are thriving and inspiring us to do more as we go forward. The more we practice and trust in Swamiji’s teachings, the more impactful the experience will be for our students and guests. The need in the world for these ancient teachings is greater than ever, to manage physical and mental health.
Two additional announcements, which will be of interest to the community: our first ever Sivananda Yoga Teachers’ Directory has expanded its features to allow teachers to list courses that they are offering. The Directory will help teachers to be discovered and to build credibility and now to showcase their courses and offerings to potential students. Graduates of the Sivananda Yoga Teachers’ Training Course from anywhere in the world can create a profile on our website so that interested students can discover certified Sivananda Yoga teachers within their own community. Profiles are free until September 2025 and can be renewed after that for a modest fee of USD 2 per month.
Click on the following link to create your profile today: https://teachers.sivanandayoga.org/teacher/sign-up
The second announcement is that, together with our partner GetOnYoga, we are offering Online Yoga Foundations Courses for those new to yoga. These are available to students anywhere in the world who wish to learn directly from India, but from the comfort of home.
For more information visit: https://getonyoga.com/online/yoga-foundations/
We are immensely inspired by your continued support of the organisation. We therefore strive to maintain calm, sattvic, and conducive locations for your practice, as we deliver the same teachings we learned from Master and Swamiji.
May Master and Swamiji’s blessings be with you always.
Pranams,
Prahlada
Sivananda Yoga Vedanta Ashrams & Centres, India
Pain is such an important and interesting subject in yoga. Swami Sivananda wrote often about pain, referring to it as “Thy Teacher”. The yogic perspective on pain has always been that the mind and body are so intimately entangled that we must understand pain as something that the mind is interpreting. There are so many examples of yogis overcoming pain and discomfort by their strength of mind. Marco Polo, when he first landed in India c. 1291 was fascinated by yogis he encountered practicing comfortably in the hot sun. He remarked that they led a harsh and austere life.
Today, it can be hard to admit that there is some discomfort in yoga. That discomfort lends strength, endurance, and tolerance to the practitioner. Life is not easy; each of us will experience physical and emotional pain at some point. Yoga helps us to manage life with grace and to learn more about who we are. Yoga asks us to examine what ‘pain’ means. Am I experiencing pain? Is it really pain, or is it unfamiliar sensation? What can I learn from this pain? Let’s admit it, we won’t learn so much if we’re without pain. And fear of pain creates more pain. Every yoga practitioner will eventually discover how far they are to go in practice, somewhere between comfort and sweetness, and discomfort, and how to practice without fear.
We generally try to avoid pain, as we should. There is no merit gained from bearing pain. No wisdom in enduring something which is creating harm. But pain has its place. Many cultures and religions hold a place for rituals which involve pain endurance, usually to strengthen the mind. Practices such as tattooing were sometimes thought to alleviate pain and illness. Pain science–a modern study of how the body experiences pain and how the brain processes pain signals–is coming closer to the yogic view of pain: something to be investigated. What does pain mean to me? Does pain always indicate harm? Are pain and fear connected? Current science suggests that painful activities should not necessarily be avoided. Pain is a complex human experience, related to perception of harm or threat and a need for protection.
In this issue we will read Swami Sivananda’s words, “I Am Pain, Thy Teacher”, explore how to navigate a vocabulary for pain in your own asana practice. We share some interesting research and articles about pain from various perspectives: pain science, physical training, ritual, and even how we ‘catastrophize’ pain, thus making it worse. We look at the Madurai Meenakshi Temple and discover an approach to women’s health through yoga.
We hope you enjoy the newsletter and take time to reflect on your practice. As usual, please feel free to reach out to us with your thoughts and feedback at: [email protected]
Snapshots: December Events & Programmes
Holiday programmes at the Neyyar Dam Ashram this year included the ever-popular Kathakali Dance performance by Margi Theatre, Tholpavakoothu Shadow Puppet Theatre of Kerala’s performance of the Ramayana, Carnatic music veena concert with maestro Sri Ananthapadmanabhan, a Kalaripayattu performance and workshop on this Kerala martial art, Kathak dance recital by Srija Biswas, as well as workshops on Ayurveda, meditation, chanting, making ladoos, Christmas carols and a visit by Santa Claus, and, of course celebrating Swami Vishnudevnanda’s birthday on December 31.
Links/Research: Pain Science, Catastrophizing, & Rituals
Those who “catastrophize” their menstrual pain tend to experience more pain. In other words, the mind determines how much pain we feel:
https://pmc.ncbi.nlm.nih.gov/articles/PMC4791196/
How ceremonies involving physical suffering help us build resilience and coping skills:
https://www.sapiens.org/biology/kavadi-ritual-extreme/
The Science of Pain—Because people feel pain differently, there’s no single treatment that will work for everyone:
https://magazine.medlineplus.gov/article/ouch-that-hurts-the-science-of-pain
Spiritual Calendar
January 10 – Ekadasi
January 13 – Full Moon
January 14 – Makara Sankranti
January 25 – Ekadasi
January 29 – New Moon
Upcoming Courses:
Learn, Practise & Grow with Us!
Teachers’ Training Course (TTC)
Jan 5 to Feb 1, 2025,
Neyyar Dam, Kerala
Jan 19 to Feb 15, 2025,
Gudur, Andhra Pradesh
Feb 9 to Mar 8, 2025,
Gudur, Andhra Pradesh
For more details, click here
Sadhana Intensive (SI)
Jan 5 to 18, 2025,
Madurai, Tamil Nadu
For more details, click here
[ New ] Yoga Foundations Course
Jan 14 to Mar 7, 2025,
ONLINE
For more details, click here
Advanced Teachers’ Training Course (ATTC)
Jan 26 to Feb 22, 2025,
Madurai, Tamil Nadu
For more details, click here
Panchakarma Detoxification Programme (PDP)
Jan 28 to Feb 12, 2025,
Madurai, Tamil Nadu
For more details, click here
Ayurveda Wellness Course
Feb 9 to Feb 23, 2025,
Neyyar Dam, Kerala
For more details, click here
Teachings Excerpt:
Thus Spake Sivananda & I Am Pain, Thy Teacher by Swami Sivananda
O man! Do not be discouraged when sorrows, difficulties and tribulations manifest in the daily battle of life. Do not murmur. Do not grumble. Learn to be wise. Mysterious are His ways. Understand Him. The pain you get is His blessing in disguise. Pain is the best teacher in this world.
Pain corrects, educates and disciplines the soul. It infuses mercy in the heart. It develops power of endurance and patience. It develops will-power. It makes the proud man humble. It purifies the heart. Just as the iron is shaped in the anvil by beating, so also, man’s character is moulded by blows, knocks and pain. Just as impure gold turns out to be pure by melting it in the crucible several times, so also, man becomes pure by being burnt in the furnace of pain.
It is chill penury that turns the mind of a man towards God. Knocks and blows of a severe type wean the mind of a man from sensual objects and turn it in the path of spirituality. Pain and poverty, evil and misery mould the character of a man more than pleasure and wealth. Poverty has got its own advantages. Censure and blows are better teachers than praise and honour. Pain is a better teacher than pleasure. Poverty is a better teacher than wealth.
If you can develop the power of endurance, if you can train yourself to rejoice in suffering, if you think that everything is done by God for one’s own betterment and uplift, if you welcome pain as a messenger of God to make you remember Him and to infuse in you more mercy and power of endurance, you will enjoy real bliss even amidst suffering. Pain will not be pain. Suffering will not be suffering. There will be no necessity for selfish worldly struggle for accumulating wealth. Greed and turmoil will vanish. You will rest in peace. You will rejoice within. This is not the philosophy of the Stoics. This is not the teaching of the pessimists. This is wonderful optimism that goads you on to realise the deep, abiding, eternal joy and unruffled peace of the Self within.
“I am not your enemy, I am your friend,
I am a messenger from God, I am an angel from heaven
To teach you wisdom, to instill in your heart,
Mercy and dispassion, to turn your mind towards God,
To destroy your intense clinging, to things earthly and mundane,
That are perishable and illusory; I am your guide and silent teacher,
I AM PAIN – the best thing in this world.”
Practice and Teaching Tips:
A Vocabulary for Pain
How should we handle pain felt during yoga practice? Should we—full stop—not do anything, no movement at all, stop the practice, until we feel better, even if that is a number of days or weeks? Should we continue to practice and try to push through the pain? Or should we do something in-between?
The best approach may be to pause, relax—just long enough to allow for a relaxation response in the body—and then approach a similar movement again. However, this time, regress (or pull back slightly) on how we approach the movement so as not to send the body signals of danger. If the body feels safe, and we continue to move, it will heal faster and better.
In this video we’ll explore this approach through a series of thoughts about pain. And we’ll look at the very words we use for pain and what they mean to each of us. What is pain for one person, may not be for another.
We hope the video is helpful. All best wishes for your inspired practice and teaching.
My Practice Experiences: Pain
I joined the Teacher Training Course (TTC) with the intention of reconnecting with my body, refining my practice, and deepening my understanding of myself. This journey was meant to be a solo expedition, a chance to escape the chaos of the world and uncover something more profound, more meaningful. It became, however, a test of will, resolve, and a baptism by fire. Ultimately, I learned that pain is relative and can be transcended.
A turning point came when I pushed myself too far, and my body paid the price. A severe back injury left me incapacitated, unable to perform even the simplest tasks. The ensuing days were a blur of doctor’s appointments, hospital visits, and excruciating pain.
Pain was my new unwelcome companion. It radiated severely all the way from my middle back down up to my left knee, making even the slightest movements unbearable. Simple actions like bending or sitting became impossible, forcing me to stiffen my body into a straight 180 degree to minimize the discomfort. Every step, every movement, and every moment became a delicate balancing act, as I focused all my energy on avoiding even the slightest misstep that could intensify the pain.
Shadowed by the severity of the persistent pain, I began to ponder the significance of my TTC experience, considering whether the growth and insights would justify the hardships. I confided in my teachers, seeking guidance and reassurance. Though quitting seemed like an attractive option, I chose to trust the process and continue.
Though my injury limited my physical practice, I found strength in meditation and discovered a new passion in chanting. The soothing melody of “Prema Mudita” became my constant companion, calming my mind and lifting my spirits.
Noticing a slight improvement in my condition, I mustered the courage to teach my first class. The subsequent days were a rollercoaster of recovery and setbacks, but I persisted. By the end of the course, I had resumed my asana practice, gradually overcoming the limitations imposed by my injury.
Pain Relived by Regular Yoga Practice, submitted by TTC Graduate, Pavan Patidar
The experience of pain helped me to emerge from the course more compassionate – with a greater sense of empathy and kindness towards myself and those around me. This newfound compassion also extended to others, as I began to see that each one of us is navigating their own unique struggles. The pain persisted, but so did my spirit.
-Ashna Katyal (Padmanjali),
TTC Graduate
Women’s Health:
Yoga for Feminine Health – The Approach
Feminine health in yoga is very closely linked to the female’s hormonal system and the health of reproductive organs. With a surge in hormonal imbalances in women in the last few years, the rise of hormonal medication has gone high. Many women consume hormonal pills as contraceptives, to manage monthly cycles and related conditions like chronic acne, peri-menopausal, and menopausal concerns. While these medications provide symptomatic relief, yoga philosophy looks at hormonal health from a different lens.
Chausath Yogini Temple, Bhubaneswar, Odisha
In yogic understanding, feminine hormonal health is sacred and requires a nurturing and calming environment within the body to thrive. Hormones are a part of the endocrine system, which, in yogic understanding, is very deeply linked to the nervous system and acts as a bridge between the physical and subtle realms of body and mind. Therefore, hormones in yoga are considered to have a subtle energetic relevance besides the gross physical functions. With that understanding, hormonal medications cannot bring about the balance of hormones at the root level and can only provide symptomatic relief. In many cases, women consuming hormonal medications complain of the side effects. The art and science of balancing the hormones, no one knows better than your own body, it is that deep, synergistic and mystical! Therefore, it is important to learn to keep the hormones balanced the natural way.
Areas of the Body that Need Attention for Feminine Health:
Pelvic Floor: The pelvic bowl is important for feminine health as it holds the reproductive organs and safely encases them within its bony structure. Any tightness, stiffness, or lack of strength in the pelvic muscles directly impacts the hormonal health of a woman by impacting the flow of blood to these delicate organs. Therefore, like other muscles in the body, pelvic floor muscles need to be strengthened and made more flexible with ample periods of rest. Yoga asanas meant for the lower part of the body that helps create space and expansion in the pelvis are great for pelvic health. These include postures like Baddha Konasana and Utkatasana.
Hypothalamus and Pituitary Gland: The hypothalamus, the part of the brain that communicates with the endocrine system via the pituitary glands and helps maintain hormonal balance, must be exercised well for the stability of hormones. The pituitary gland is the master gland that takes instructions from the brain based on what’s going on in the body and therefore decides how the hormonal flow in the body must be. It is important to keep the pituitary gland balanced for all other hormones to stay in balance. Yoga practices, including meditation and inversions, are a great way to balance the hypothalamus and pituitary gland.
Nervous System and Adrenal Gland: It is a lesser-known fact that the most important feminine hormone, estrogen, which is responsible for everything in women related to weight, skin, hair, reproductive health, moods and energy regulation, starts to decline post-35 years of age. After that, the body has the potential to produce estrogen from the adrenal glands. However, the adrenal glands also produce stress hormones, and if adrenals produce the stress hormones, they can’t produce estrogen. Therefore, adrenals must be exercised to reduce the cortisol levels and create the opportunity for adrenals to be able to produce estrogen. Back-bending yoga asanas such as Bhujangasana (cobra), Shalabhasana (locust), and Dhanurasana (bow) are wonderful practices to support adrenal gland balance.
Temple Showcase: Meenakshi Amman Temple, Madurai
Nestled on the southern bank of the Vaigai River, the Meenakshi Amman Temple in Madurai stands as a pillar of architectural splendour and spiritual resilience. This venerable structure, a cornerstone of Tamil Nadu’s cultural heritage, serves as a sanctuary dedicated to Goddess Meenakshi, the queen mother with fish-shaped eyes who is watching over her devotees since ages.
The temple’s origin dates back at least to the 12th century, though its lore suggests an even earlier inception. It has undergone numerous reconstructions, each time rising from adversity with increased grandeur, largely under the patronage of the Nayak rulers in the 17th century. These reconstructions have created a rich mixture of Dravidian architecture, each layer is a testament to the temple’s enduring spirit.
The most significant episode in the temple’s turbulent history occurred during the reign of the Mughal conqueror, Malik Kafur, in the early 14th century. The temple was subjected to extensive damage, part of a broader campaign of destruction across most southern temples. Despite this devastation, the temple was restored to its previous glory by the local rulers and the devout community, reinforcing its role as a symbol of perseverance and unwavering faith.
The legend of Meenakshi, the temple’s patron deity, encapsulates this essence of invincibility and grace. Born with an extraordinary destiny as foretold by her three breasts—the third which vanished upon meeting her consort, Shiva—Meenakshi symbolises the dual aspects of power and benevolence, mirroring the temple’s own saga of destruction and renewal. From a fierce warrior to a benevolent ruler, her transformation is deeply entwined with that of the temple, each rebirth enhancing its sacred aura.
A highlight of the temple’s architectural splendour is its gopurams (gateway towers). These towering structures, adorned with an intricate array of deities, mythical figures, and vibrant motifs, command awe and reverence. The overall grandeur of the temple, crafted from countless small details, forms a strikingly majestic whole that captivates all who behold it.
Adjacent to this grandeur stands the Hall of a Thousand Pillars, an architectural wonder in its own right. Each pillar in this hall, intricately carved, narrates a part of Tamil Nadu’s extensive mythology, weaving tales of valour, devotion, and the ethereal into the very structure of the temple.
Despite its wavering history of conquest and reconstruction, the Meenakshi Temple retains a serene majesty, each stone seeming to radiate the calmness of the divine mother. This resilience reflects the enduring faith of its followers, who view the temple as a maternal figure providing both refuge and spiritual nourishment.
Madurai itself, a vibrant cultural hub in southern India, mirrors the colourful vibrancy of the temple. The cityscape and local attire burst with hues that reflect the temple’s vivid carvings and painted ceilings. This visual harmony is not just aesthetic but serves as a daily tribute to the spiritual and cultural epicentre that is the Meenakshi Temple.
Today, the Meenakshi Amman Temple is not merely a place of worship but a beacon of human devotion and divine protection. It attracts thousands from across the globe, drawn to its sublime beauty and the compelling story of a queen who looks over her devotes with those beautiful fish shaped eyes.
In essence, the Meenakshi Temple transcends its physical form to pulse with life and resilience, making it more than just a monument. It is the vibrant heart of Madurai, a testament to the undying spirit of its people and the divine mother who guards them.
The Meenakshi Temple is easily reached from our Madurai Ashram and we frequently arrange group visits.
From the Community:
Kaavadi Attam at the Subramanya Ayyappa Temple, Canada
The following video by Alexandre L. Thibault was produced in Quebec, Canada at the Subramanya Ayyappa Temple built by Swami Vishnudevananda. Swamiji wanted to provide the community a place and opportunity for worship and for performing devotional rituals. Each year many thousands of devotees from all over North America visit the temple to practice Kaavadi Attam or “burden dance” to express their devotion.
The following video shows a bit of that practice and requires a *TRIGGER WARNING for images of body parts being pierced with large hooks. Participants overcome many personal obstacles and transcend pain during the process. The video showcases the practice well.
“All pains are not equally felt. There is no pain when you are asleep. It is only when the mind is connected with the body that pains arise. It is the identification with the mind and body, Abhimana owing to Avidya, that causes pain.”
-Swami Sivananda
