April 2025 | Walking, Running, Flying
Om Namah Sivaya
Blessed Self,
Swamiji always said, “without Gurus grace nothing is possible on the spiritual path”. As time goes by we feel its importance more and more. Each time we surrender to Master and Swamiji’s teachings and energy, everything goes more smoothly, and each time we use our own ego, there are failures. When we feel that Swamiji is behind everything, even our practice flourishes and we find inspiration to continue with our sadhana and service.
Within the organisation we can see the positive impact left by the Maha Rudram, conducted last month, through the act of praying for peace in the Middle East and Ukraine. Swamiji taught us that power corrupts and selfishness inflicts pain. As world events each day bring more suffering, and leaders remain stuck in the ego, going to any extent to increase their personal gains, we also see the opposite: like-minded people visiting our locations to live in peace and harmony and developing more understanding between individuals as they live and practice together. We think this is the best gift Swamiji has left for us: spiritual homes and strong self-discipline to find peace and happiness. Please do continue to visit us; this motivates us to practice and further discipline, which, like a lamp continuing to burn, we then share with all who visit our locations.
We are glad to announce our new website, Sivananda India Global (https://sivanandayoga.org/ ), with a new look, new content, and the intention to share Master and Swamiji’s teachings around the world with those seeking truth. We began construction of a new Lord Ayyappa Temple in our Gudur Ashram, sponsored by a devoted family from Australia. Once the temple is finished we plan to replace the floor of the existing Dakshinamoorthy temple and construct a new monkey-and-birdproof roof so that we can conduct more satsangs, rituals, and chanting sessions in the powerful temple premises. We welcome any donors who may want to contribute to these projects.
The season begins at our Netala Ashram in the Himalayas this week, with Teachers’ Training Courses and the Yoga Vacation program running simultaneously for the next seven months. If you have not done so yet, please do visit us on the banks of the Ganges to experience Master and Swamiji’s teachings firsthand.
TTC graduates, please check your inbox; we will be sending an invitation to join our Sivananda Teachers’ Directory, and information about new continuing education and professional development resources through our new website https://sivanandayoga.org/
At this time, please join us as we offer urgent prayers to all those affected by the earthquakes this week in Myanmar, Thailand, and China. The safety of people in the midst of natural disaster and war remains at the forefront in our minds and prayers.
May Master and Swamiji’s blessings be with you always.
Pranams,
Prahlada
Sivananda Yoga Vedanta Ashrams & Centres, India
Many of us like to feel on the move, constantly travelling and keeping busy. Movement helps to keep the mind calm, the nervous system calm, and perhaps helps to improve focus. In fact, moving is so important for us that movement practices are built into our ashram programme through the silent walk, which Swamiji understood to be helpful, particularly after long periods of sitting, meditating, and digesting new ideas and information.
What about slowing down our movement and making that a reflection on the body and mind as a mindful practice? Aware of the force of gravity, and deep function of each of the parts of body associated with movement. Avoiding pattern, and habit, and finding stillness in movement, so to speak. Such a practice develops patience, we wait for things to settle and to see how things actually are before taking action in life. These past weeks we have thought about space, watching stranded astronauts return to earth. Indian astronaut Subhanshu Shukla is now preparing for a mission aboard the International Space Station. He has said that he plans to practice yoga while in orbit. How will his yoga work in a different relationship with gravity?
What about movement without a particular destination? Just enjoying the movement for its own sake and the presence experienced. Moving forward without knowing where you are going.
What about the broader impact of our need to move? The social and environmental impacts of constantly moving. Swami Vishnudevananda was known for his peace missions and historic flights, crossing borders and man-made boundaries and highlighting our need to feel free. Why do we run? What are we running from, and towards? These are important questions to be pondered in life.
What about walking as a pilgrimage? Pushing the edges of our physical tolerance for a chance at strengthening the mind, and faith.
In this issue of Sivananda Yoga Sandesha we will consider movement: walking, running, flying. We practice slowing down our walking and asking the big question: What do I want? We will learn how to keep healthy during a long flight, and how to manage jetlag. We will hear Swami Vishnudevananda’s words about his peace flights and Swami Sivananda speak on physical culture. We will learn from a community member about the effect of yoga on his competitive running. We will examine walking beyond the physical—as yatra and discover an important destination for pilgrims: the Dwarkadish Temple in Gujarat.
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: March Events & Programmes
Enjoy these snapshots of Holi celebrations at the Neyyar Dam Ashram on March 14 and recent batch of the Ayurvedic Wellness Course.
Photo Update: Construction Projects in Netala Ashram & Gangotri Cave
Construction projects are underway in the Himalayas, where the ashram is about to open for the season. Rooms are being construction across the Ganga at the Vishnu Kutir for serious practitioners to stay and for our Trustees to visit more frequently. Swamiji’s cave in Gangotri is being fortified and rebuilt to enable regular groups to visit and conduct satsang, and for serious practitioners to stay for a period of intensive sadhana.
Links/Research: Yoga, Walking, and Running
Effects of yoga and positive self-statements on distance running performance:
https://pmc.ncbi.nlm.nih.gov/articles/PMC2491926/
Effects of walking and meditation on the mood of young adults:
https://pmc.ncbi.nlm.nih.gov/articles/PMC6064756/
Spiritual Calendar
April 6 – Ramanavami
April 8 – Ekadasi
April 12 – Full Moon
April 14 – Vishu (Malayalam New Year)
April 20 – Easter
April 24 – Ekadasi
April 27 – New Moon
Upcoming Courses:
Learn, Practise & Grow with Us!
Teachers’ Training Course (TTC)
May 11 to Jun 7, 2025,
Neyyar Dam, Kerala
May 25 to June 21, 2025,
Madurai, Tamil Nadu
June 15 to July 15, 2025
Uttar Kashi, Himalayas
For more details, click here
Panchakarma Detoxification Programme (PDP)
June 1 to 15, 2025, Neyyar Dam, Kerala
June 16 to 30, 2025, Neyyar Dam, Kerala
For more details, click here
Applied Sivananda Yoga Course (ASYC)
Apr 13 to 17, 2025,
Neyyar Dam In-Person & ONLINE
For more details, click here
NEW Yoga Foundations Course ONLINE
Apr 7 10 to May 2, 2025
Mon, Wed, Fri | 11.30 am – 1.00 pm
Apr 7 10 to May 2, 2025
Mon, Wed, Fri | 04.00 pm – 5.30 pm
For more details, click here
Sadhana Intensive (SI)
Oct 16 to 29, 2025, Uttarkashi, Himalayas
For more details, click here
Teachings Excerpt:
Physical Culture by Swami Sivananda
Physical culture or development of the body is as much important as the development of the mind, will, or memory. If the body is not kept strong and healthy, vigorous and active, no culture is possible. All cultures depend upon a sound body. “Mens sana in corpore sano” is a wise saying, which means ‘a sound mind in a sound body’. The body is the temple of God. It should always to be kept scrupulously clean by daily bath, good scrubbing with a clean towel, to open the pores of the skin which might have been clogged by sweat and sebum or fatty exudation.
There are different kinds of physical culture. You will, of course, have to select one according to your needs, taste, temperament and capacity. A man of delicate and poor health should take to long brisk walks, both morning and evening. You should always make it a point to walk alone. Then you can feel the presence of the Almighty everywhere, and can be in perfect tune or harmony with nature. Morning walks are very pleasant. The cool breeze is very refreshing and vitalising. The fragrance of flowers in gardens is, indeed, invigorating. Finish the walk before sunrise. The walk should not be like that of a matrimonial procession. Slow walking cannot give you any substantial benefit. It should, therefore, be brisk. You should have good perspiration. Then only it is an exercise. You should always walk at least three or four miles per day. You can do Pranayama, too, while walking. Inhale for six steps. Retain for six steps. Then exhale for six steps. This is a good practice.
Now I come to another kind of exercise, viz., running. This is the best form of exercise. The lungs are developed well by running. The blood is purified. Run in the open air. I like this very much. I always run in the open air even now. You can have exercise of a truly vigorous type in a short space of time. The famous surgeon, the late Dr. Rangachari of Madras, used to run in the open air daily. Running on the seashore is immensely beneficial. You can charge the lungs with ozone, double volume of pure oxygen. Repeat OM mentally when you run. This will spiritualise the physical exercise. Wipe off the perspiration with your hands. Rub it in the body itself. Do not use a towel.
Whatever the system may be, there should be some exercises to develop the upper extremities, such as the arm and the forearm. There must be some exercises for developing the thighs and legs. There should be some exercises for bending the spine forward, backward and laterally. There must be some exercises for developing the chest and neck and the abdomen. That system which does not contain a happy combination of these exercises is surely defective.
Asanas can be done in the morning. Physical exercises can be done in the evening. If you want to do physical exercises also in the morning, take a little rest, say for fifteen minutes, after finishing all Asanas, and then do physical exercises. Do Pranayama after you have finished the Asanas. Practise the Asana in an open, airy place. You should not go to extreme in exercises. There must be the feeling of exhilaration during the practice of Asana or any kind of exercise, and also after you have finished them. There should be absolutely no feeling of fatigue or depression. Remember this point well. If there is depression or fatigue, you have gone to the extremity; you have gone beyond your capacity.
Do not have any Moha for this perishable body. Treat this body as your servant and instrument. You are entirely distinct from this physical body, which is made up of five elements subject to decay and destruction. You are in essence the Reality, the all-pervading imperishable Atman. Just as the house in which you live is separate from you, so also, this body in which you are temporarily encased, on account of ignorance, is entirely different from you. Identification with this body is the root cause for bondage and human miseries and sufferings. Do not become a slave to this body. It must obey your orders at all times and under all conditions, and not you its orders. You must be prepared to give this body up or dedicate it to a just and noble cause. Practise self-denial, self-abnegation and self-sacrifice.
In conclusion, O Nectar’s sons! Children of Light and Immortality! Keep this body strong, healthy and active by regular physical culture. Lead a happy, contended life. Say: “I have now good blooming health. I can make the pomp of emperors ridiculous.” Use this body-horse to reach the destination-Brahma-Nirvana. Use this body as a boat for crossing the river of life to the other shore of immortality and fearlessness.
Teachings Excerpt:
Peace Flights by Swami Vishnudevananda
My mission is, as much as possible, to reduce the negative influences on human society by positive suggestions and a positive way of life. We have been preaching for a long, long time about peace, but it is very seldom that we do anything about it. We ourselves do not have the inner peace to create an environment in which we can have external peace. It was from this that the peace flights originated, and were carried out under the auspices of the TWO. I decided to use my small plane to go to the trouble spots of the world carrying the message, “Drop flowers, not bombs. Cross borders with love and flowers, not guns and bombs.” Years before, a voice had come to me telling me to fly. I had no idea why, but the voice was persistent. For many years, when I flew the plane, I went through so much criticism about a swami having the luxury of a private plane. I did not really understand why I had to fly. I thought perhaps for freedom, perhaps against war. But now I see that all my years of flying really had only one purpose: to break the boundaries of passport and visa. When you are on the ground, the authorities can stop you at the border, but when you are up in the air, no-one can stop you. Either they have to shoot you down or they have to let you land. There is no other choice for a government. And so the boundary-breaking mission began. It demonstrated symbolically to the world that the planet is small. Either we are going to live together or we are going to die together. The time has come for the idea of nationalism, of patriotism to disappear and for only unity to exist.
Practice and Teaching Tips: What Do You Want?
An important question for certain: What do I want? Asking it of oneself might feel scary, and it must be said that it’s okay not to know, to coast without an answer, to just ‘be’ instead of always doing.
To ask this question effectively, we need to first calm the nervous system, calm the mind, and then ask the question, from that open state.
In this video we’ll offer two practices to help, slowing down walking and examining all the micro and mindful aspects, followed by a short writing practice using the non-dominant hand to get at some things perhaps buried in the mind. Slowing down and going inside always help bring clarity.
We hope the video is helpful. All best wishes for your inspired practice and teaching.
Nutrition Tips: Eating Healthy on a Long Flight
Travelling on an airplane is exciting, however, it can be equally stressful for the body. Air travel with its low air pressure, enclosed environment, reduced oxygen levels, and unpredictable temperatures can be eternally taxing for the body. Therefore, when you are about to take a long flight, you must incorporate self-care practices during the flight and manage your eating habits to support the body’s internal shifts.
Eating during a flight should not be same as in our day-to-day life. Eating must be planned strategically as the body requirements and functioning go through some shifts at a higher altitude. Aligning the eating pattern with body requirements at a higher altitude will ensure you experience less flight fatigue, digestive and bowel concerns, and stay more balanced within.
Here are a few things to remember with respect to planning meals on a flight:
- Improve hydration: Dehydration on a flight is a real issue, so you must prioritize consuming ample hydrating liquids on a flight. Avoid dehydrating drinks such as liquor, frizzy drinks, and caffeine that lead to fatigue, tiredness, muscle stiffness, headaches or heavy-headedness, and dullness in the body and mind. Consider hydrating herbal teas or plain water to keep yourself hydrated on a flight.
- Minimize effects of radiation: It is a known fact that we are exposed to higher levels of cosmic radiation during flights due to the high altitude. Radiation may result in muscle stiffness, inflammation in the body, and low immunity. Therefore, incorporating foods that are anti-inflammatory and that keep body lubricated and flexible are helpful. Such foods may include plant proteins that support muscles such as nut butter, quinoa porridge, and bean salads. Healthy fats such as walnuts, avocados, and chia seeds. lower inflammation and support immune function. Include complex carbohydrates such as fruits with peels and whole grain-based meals in your flight meal plan to boost energy.
- Support digestion: As the air pressure drops, gas expands causing a similar bloating effect in the gut after long flights. To support digestion on the flight, avoid eating frequently, consume ample liquids to keep the system flowing, avoid refined and processed foods that are hard on digestion and avoid excessive salt that may lead to water retention in the body.
Health: Reset the Body Clock After Jet Lag
Long flights can create a state of confusion in the internal master clock that controls the body rhythms, causing a condition we know as ‘jet lag’. This internal master clock is a cluster of 20,000 neurons in the brain just above the optic nerve that control every function in the body over a 24-hour day and night cycle and regulate when we sleep and wake up.
When we travel across several time zones within a few hours, our master clock is unable to synchronize our body functions to the new time zone so quickly. In this case, the alignment of the body’s functioning with the rhythms of nature goes for a toss for a few days until the master clock readjusts itself.
However, to recover fast from jet lag, the following yogic tips can help:
- Expose yourself to light: To reset the body clock after jet lag, expose yourself to bright light, preferably in sunlight at the new location during peak hours. This helps to bring the sleep and wake-up hormones back into balance.
- Hydrate: Long travels can dehydrate the system making muscles stiffer and the body uncomfortable. Hydrating with water or herbal teas after a long distance flight can induce detoxification and reduce travel fatigue making you feel more relaxed and inducing sleep at appropriate hours.
- Move the spine: Sitting for long in the flight can stiffen not just the muscles but the spine and nerves as well. Doing some slow spinal movements such as cat and cow can help move the cerebrospinal fluid and reduce stiffness.
- Practice grounding: Walking on a sandy beach or walking barefoot on the earth exposes us to the negative ions that nullify the effect of positive ions due to high radiation in the flight.
- Fasting: Long flights can make our digestion weaker and make us feel bloated. On top of it, the disturbed circadian rhythm dampens our sense of true hunger. Fasting ensures we do not eat foods due to internal confusion and exhaustion, and helps us clean up the body of toxins, restoring our internal balance faster.
- Pranayama: A morning and evening pranayama practice including Kapalabhati, and Anuloma Viloma can both balance our nervous system and helps us recover our energy levels faster after long travel.
Mythology & Meaning: Walking, a Journey Beyond the Physical
In a world increasingly defined by speed and convenience, the act of walking has become an equivalent to hurried commutes or an occasional fitness routine. Yet, for centuries, walking has been more than just a mode of movement or physical activity. It has been a spiritual endeavor, a path to self-discovery, and a bridge to the divine. Across cultures, the act of walking has carried a meaning that transcends the physical, and nowhere is this more evident than in the tradition of pilgrimages.
India, a land deeply rooted in spirituality, offers countless examples of walking as a sacred act of devotion. The Kanwar Yatra is one such journey, where millions of devotees take to the roads, carrying water from the Ganges to Shiva temples across the country. We can find traces of this in the mythological tales too whether it was the story Ravana’s reverence for Lord Shiva or the tale of Samundra Manthan where Devas walked to pour water on Shiva’s head after he drank Halahal (deadly poison) to help him cool down, the pilgrimage to meet the deity is not merely about distance but devotion. Each step reflects faith, each blister a testament to resilience. For the pilgrims, the act of walking is a form of worship, a way to transcend the physical world and be closer to the divine.
Every state has its own version of walking pilgrimage whether it is Wari of Maharashtra or Odisha’s Ratha yatra, the heartbeat of every devotee on this path tells a similar story. Thousands of devotees walk for weeks to reach various temple towns. It is not just an individual, but rather a communal journey, where the boundary between stranger and kin dissolves. Along the way, songs are sung, stories are shared, and a profound sense of unity takes place. The journey, no matter how tough it may be, becomes a source of joy and transformation. The air buzzes with chants, the rhythmic beating of drums. It feels like a tidal wave of Bhakti where everyone and everything dissolves into one. For those who participate, this act is more than symbolic—it is an offering of the self, a surrender to something greater than individual identity. In South India, pilgrimages like Sabarimala or the Murugan and Ayyappan pilgrimages often involve devotees going one step further and piercing themselves with spears as acts of devotion. This can be seen as extreme but for a true Bhakta it is a way to transcend every boundary in order to unite with the deity.
However, just like the sense of devotion and faith is a universal thing, this tradition of sacred walking is not unique to India. Pilgrimages such as the Camino de Santiago in Spain, the Shikoku pilgrimage in Japan, and the Hajj in Saudi Arabia are some of the examples that walking is a universal act of faith and reflection. Away from all distractions, these journeys offer clarity. The physical effort, the simplicity of the steps, and the time spent in contemplation create space for introspection which ultimately helps us transform.
In an age where life moves at a relentless pace, these pilgrimages remind us of the power of slowing down. Walking is not just about moving forward; it becomes a meditation. Through these sacred steps, whether on a pilgrimage or just in a park, with full awareness and pure intentions one can reconnect with earth, with community, and also with the deity. To make it even simpler, one experiences body, mind, and soul connection when walking with mindfulness, experiencing the magical trance, a realm beyond the matter and mind.
Temple Showcase: Dwarkadhish Temple, Gujarat
Nestled in the heart of Gujarat, where the sacred Gomti River meets the vast Arabian Sea, stands the Dwarkadhish Temple, one of the most sacred spiritual sanctuaries for the devotees of Lord Krishna. Dwarka, the city established by Lord Krishna Himself, holds an unmatched place in Hindu mythology. Legend says that after leaving Braj, Lord Krishna chose the serene land by the sea to set up his new kingdom. And over 2,500 years ago, his great-grandson Vajranabh, in his boundless devotion, built the Dwarkadhish Temple as a tribute to Lord Krishna. The temple is now recognised as one of the Dhams (holy abodes) of the sacred Char Dham pilgrimage in Hinduism.
Yet, just like the life of any of its devotees, the temple’s story is not without its struggles. In 1472, the temple was destroyed by the invasion of Mahmud Begada. However, the undying love of Lord Krishna’s devotees brought the temple back to life in the 15th and 16th centuries. During this period, the great Adi Shankaracharya, who traveled across India spreading spiritual wisdom, also visited Dwarka and acknowledged its sacred significance in the spiritual world.
For the devotees, the Dwarkadhish Temple is not just an architectural marvel, but a divine experience, a journey into Lord Krishna’s celestial play, His Leela. As one ascends the 50 steps leading up to the temple’s sanctum sanctorum, one can feel as if shedding the layers of the material world, leaving behind the ego and distractions, and stepping closer to the divine. Upon finally reaching the temple’s inner sanctum, you are welcomed by the otherworldly form of Lord Krishna, His eyes filled with eternal compassion and wisdom. His presence brings a deep sense of peace—one that transcends all earthly worries and stills the heart of the devotee.
Sitting above, the temple’s towering dome stretches 43 meters into the sky, a symbol of Lord Krishna’s divine glory. At the top of the spire flutters a flag, gently waving as a constant reminder of Krishna’s protection over Dwarka and his devotees.
Inside the temple, two sacred doors stand as symbols of the soul’s journey. The Swarg Dwar (gate to heaven) marks the transition from the mundane to the divine, while the Moksha Dwar (gate to liberation) represents the ultimate release of the soul from the cycle of birth and death. These gates echo the teachings of Lord Krishna in the Bhagavad Gita, where He reminds us that the path of devotion (bhakti) is the surest path to liberation.
Beside the temple there is the Sudama Setu, a serene bridge that connects the temple to the peaceful beach across the Gomti Creek. While walking across this bridge, with the sound of gentle waves, cool breeze and the vastness of the sea one can be reminded of Krishna’s omnipresence. It feels like the city is divided into two temples, one which was built by humans as a symbol of their devotion to the deity and the other nature’s own marvel, a living temple in the form of sea, rocks, sky and scenic views as a symbol of love for humankind made by the Lord.
Dwarka itself holds an even deeper mystery, it is said that the city has been submerged under the sea six times in the past, and what we see today is its seventh incarnation. This legend serves as a powerful reminder that Krishna’s presence remains constant and undiminished, no matter the trials the world faces. The journey to Dwarkadhish Temple is not just a physical journey—it is a spiritual pilgrimage. Indeed, the Dwarkadhish Temple, is a beacon of divine light that continues to call all devotees to seek, to surrender, and to experience the profound bliss that comes from being in the Krishna’s presence.
My Practice Experiences: Running and Yoga
I grew up around yoga as a child. It was a mandatory extra-curricular activity in school and every morning I awakened to the loud and forceful Kapalabhati instructions from the Sivananda yoga class CD that my mother used for practice. Back then, I was under the impression that yoga was only for vegans, sadhus, thin, flexible people, and my mother, who, by the way, did not fall into any of the aforementioned categories.
Fast forward 10 years, and I found myself struggling to bend, twist, and stand on my head as I completed my own Teachers’ Training Course. Believe me when I say I had no prior interest, and this course was just to stay away from home for a few weeks. Coming from a meat-eating Kerala Christian background, I found the course intense with its gruelling schedule and strict vegetarian diet. Eventually, I grew accustomed to it, but I felt restless. I kept wondering why, then came to realize that I had not gone for a run in 3 weeks! To put it in context, I am a highly energetic runner and have participated in state and national level athletic meets. Athletics has always brought discipline, a sense of purpose, and accomplishment in my life. So, coming back to my stay in the ashram, I realized that my body and mind were begging for that familiar dopamine rush, which it was so used to all these years. Having only brought my slippers, I decided to run barefoot on the road (something I wouldn’t recommend!) Almost immediately, I felt a sense of relief. I ran, ran, and ran. Strangely, I wasn’t getting tired at all. My muscles didn’t feel tight, and my breathing felt so effortless. It was as if I had been bitten by a radioactive spider and my superpowers were manifesting. After completing close to 10 km, I needed to stop, not because of fatigue, but due to the blisters under my feet!
Walking back to the ashram I kept pondering what might be the reason for this substantial change in my performance levels. Later that day, I had to admit that this yogic lifestyle, which I was painstakingly following, might just be the reason. Simple things like sitting cross-legged, consuming a clean, simple vegetarian diet, and meditating had significantly helped my running, albeit without my knowledge. I wasn’t able to do splits and stand on my hands like a few people in my class, but just working towards it had opened up my body and made me aware of the mobility that my body possessed. The same goes for my breath, as the practice of conscious breathwork made my breathing smoother and gave me a sense of mental clarity. My yoga practice complemented my running very well, and it was then that I was sold on yoga!
Since then, I have participated in many cross-country races and a couple of half marathons. The fatigue and muscle pull that I was accustomed to before yoga never resurfaced, and I was even able to make a podium finish in a couple of these races and run my best timings. Longevity in running is something which I hope to achieve with yoga, as I really hope to take part in many more races and eventually achieve my goal of running a full marathon.
-Zubin Joseph (Pavan)
“Walk one step and God will walk two steps to you.”
-Swami Vishnudevananda