10 Days Yoga Retreat on the Foundational Yoga Course

The student can study the writings of the Tradition and read about the experiences of the great masters of the past for him or herself. The Himalayan Tradition is not a tradition where a teacher proclaims himself a guru and students are expected to believe whatever he says, rather, the teachings come from the Tradition and the student can look to the Tradition to support and make sense of what the teacher says. The initial purpose of the tradition is to awaken the divine flame within each human being and the goal is for each student to become a master of the Tradition in coming to know his or her true Self.


When one reaches the end of the foundational practices prescribed in any one part of the Himalayan system, continuity is to be found in the system as a whole. This statement may be explained this way, rare is the disciple who can master all of the components of the Himalayan system, but she or he may master one or two aspects and be sent out to teach. The students who are at the level of development, where they can benefit from the foundational practices. In this way various schools of meditation have branched off from the central one. When students have reached the ultimate end of the methods taught in any one particular subsystem, their next steps will be in other aspects of the Himalayan system.

Students will learn at our 10 days Yoga retreat program:


Control of the breath and vital energy, purify the body and nerve system by practicing of Kapalabhati, Bhastrika and Nadishodhanam.

  • PRATYAHARA – CONTROL OF JYANENDRIA (COGNATIVE SENSES) OR SENSES OF PERCEPTIONS (It has 3 levels of aspects A – Relaxation of the nervous system B –Relaxation of internal organs C – Relaxation of mind)

In this step one should become aware of his/her breath for the one pointed mind. Then, with breath awareness one can use the Universal Mantra such as SOHUM (I am that), or the favorite name of God/Goddess or personal Mantra.

To attain the state of meditation

We need to know–

1- how to sit???????

2-how to breathe?????????

3-how to relax???????

Outlines of 10 Days Yoga Retreat Foundation Class:

  1. Introduction
  2. Instruct in Sitting
    1. Establish the asana
      • Head, Neck and Spine straight (maintain natural curves)
        • Samam Kaayashirogriivam. (BG 6:13)
        • Balanced/erect/equal, body, head, neck
      • Adhara
      • Use of blanket, stool, zen bench, chair, etc
      • Leg positions
      • Shoulders open
      • Elbows relaxed by sides and hands rest on legs (mudra not needed)
      • Head centered over upper chest, back of neck relaxed/open
      • Eyes softly closed
    2. Establish the Diaphragmatic Breath
      • First Navel Centered breath (abdominal, belly emphasis)
        • Later work on 3 dimensional (front, sides and back)
        • Diaphragmatic breathing vs upper chest breathing
      • Benefits
        • Calming to the nervous system
        • Optimizes blood gas exchange
  1. Guided Practicum or Flow Class
    1. Makarasana
      • Center self again
      • Establish the asana and brief relaxation
      • Diaphragmatic Breathing
        • First observe the flow of breath
          • When you breathe in observe does the belly rise
          • When you breathe out observe does the belly fall
          • Do you observe any movement in the chest
        • Four defects in breaths flow
          • Pause between breaths—therefore breathe continuous-without interruption, no pauses
          • Jerky vs smooth
          • Shallow vs deep
          • Noisy vs noiseless
        • Even breaths or exhalation and inhalation are equal in length
  1. Shavasana
    • Establish the asana
      • Rolling onto Left side and then lie on back
      • Position arms and legs apart at a comfortable distance
        • Palms rolled towards ceiling
        • Shoulders through arms and hips through legs totally relaxed and loose lying
      • Body centered—lift head and check your alignment to center line
    • Diaphragmatic Breathing
      • Left hand to upper chest-Right hand on belly at navel and stomach area
      • First observe the flow of breath
        • When you breathe in observe does the belly rise
        • When you breathe out observe does the belly fall
        • Do you observe any movement in the chest
      • Four defects in breaths flow
        • Pause between breaths—therefore breathe continuous-without interruption, no pauses
        • Jerky vs smooth
        • Shallow vs deep
        • Noisy vs noiseless
      • Systematic Relaxation
        • Progressive relaxation head to toes and return toes to head
      • Sitting guided meditation
        • Become aware (drawing attention to yourself)
          • This place, space and time
          • Withdraw from all other places and times
          • Be here, now
          • Become aware of yourself, this body (body as a temple)
        • Establish asana
          • Review the steps for correct sitting
        • Systematic Relaxation
          • Head to toe and toe to head
          • Brief or detailed
        • Diaphragmatic Breathing
          • Observe only–do nothing
            • As you observe your breath flow it will begin to slow down
            • Observe the gentle rise and fall of your stomach and navel region, how that area gently contracts as you exhale and expands as you inhale
            • Observe the movement of the gentle rhythm of your breathing
            • Breath gently, slowly and smoothly, without pause
          • Nadi shodhanam can be done here
            • After having established the diaphragmatic breath, you can do nadi shodhanam (and after that you will again return to observing the diaphragmatic breath)
          • Breath Awareness
            • Navel—just observe the diaphragmatic breath at the navel and stomach region again if needed
            • Navel to Nostril and Nostril to Navel
              • Observe the breath channel from navel to nostrils and nostrils to navel
              • Your breath flowing slow and gentle
              • Breathing without a jerk, without a sound, no break, no pause between the breaths
            • Nostrils
              • Feel the touch and flow of the breath at the nostrils
              • Gentle, smooth, no jerk, no sound, no pause
            • Mantra
              • Introduce a sound coordinated with the diaphragmatic breath flow
              • Initiates use guru mantra
                • Feeling the flow and touch of the breath in the nostrils and the mantra
                • If the mantra is too long for one breath, its syllables may be divided over several breaths
                • No pause between the breaths
                • No break between the mantra and the breath flow
              • So Ham or
              • Divine name or saying
              • Count 1-2
            • Meditation continues
              • Observe the flow of the mantra or sound coordinated with the breath flow
              • Bring together those two flows into one flowing stream (subtle distinction)
              • Observe the flow of the mind
              • Observe how the breath, the mantra and the mind are flowing
                • Flowing together as a single stream
              • Continue to breathe in the same manner
              • But you need not breath awareness (now)
              • Only let the mantra arise in the mind
                • Never in the mouth, nor the tongue, nor the speech organs
                • Only in the mind
                • Let the mantra arise
                  1. same mantra thought, same mantra thought
                  2. at whatever speed, at whatever frequency
                  3. (long pause)
                  4. same thought wave
                  5. observe the presence of the thought wave in the mind
                • Now for a moment let the mantra wave subside
                  • Let the mind become a chamber of silence
                • From that silence again the mantra
                • Again silence
                  • Mind becomes a tranquil lake without a ripple
                  • Silence (only for ekagra minded—only lead from that state of mind that you yourself are at)
                • Then a single ripple of the mantra arise
                • Let the stream of awareness flow from this lake of silence
              • Feel the stream of breath in the nostrils
                • Mind and mantra flowing along
                • Without a break between the breaths
  1. Maintaining this observation of the mind stream
    1. Warm your palms by rubbing them together
      • Bring them to your eyes
      • Continue to feel the flow and gently open your eyes into your palms
      • Slowly bring your hands down
    2. Remain aware of mantra, breath, mind stream
  2. Surrendering the meditation to the divine being and the guru lineage and seeking no fruits or results there from
    1. And doing the resolution that you will continue that state of the mind for as long as possible
    2. And repeatedly enter that state of mind

You can fill this application form to apply for our 10 days Yoga Retreat Program.

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