SIVANANDA YOGA 90 MINUTE CLASS

Welcome to the sivananda yoga class.

0 Initial relaxation

 Ommmmm
 Please lie down. Relax in Savasana.
 Make yourself comfortable on the mat. Hands and legs comfortably apart. Palms facing up.
 Take a few moments to become conscious of the body. Mentally scan the body from the feet to the
head.
 Relax your legs, relax the back, relax the arms, relax the abdomen, relax the shoulders, relax the neck,
soften the face, relax your eyes,
 Feel the whole body slowly relaxing on the ground.
 Also relax the mind. Let go of the cares and concerns of the day.
 Suggest to yourself that for the next 90 minutes or so, you are going to be with yourself, relaxing and
recharging the mind.
 Feel the mind becoming calm and relaxed.
 Just for a few moments bring your awareness to your breathing. Feel your abdomen gently expand as
you inhale. And feel your abdomen contract as you exhale. You inhale, the abdomen expands, you
exhale, the abdomen contracts. Try to slow down the breathing, try to make the breath a little longer
and a little deeper. You inhale slowly, deeply. You exhale slowly, completely. As you inhale, you
visualize that you are inhaling some fresh energy, fresh prana. As you exhale, feel yourself relax even
more deeply.
 Relax. Relax. Relax.

4 Opening Prayer

 0mmmmmm
 Externalise your awareness. Gently bring your feet together. Inhale deeply. Stretch your arms over
your head and give yourself a nice long stretch. Strech your body. Exhale, Release your arms. And
relax.
 Turn to one side and please sit up. Let’s begin the class with a prayer chanting Om 3 times together.
 Keep your backs straight, keep your hands in chin mudra resting on your knees, gently close your
eyes.
 Om. Om. Om.
 The dhyana shlokas.
 Gajanam Prayer

7:15 Kapalabhati

 We begin with the breathing exercises, starting with 3 rounds of Kapalabhati.

 Sit comfortably, with your back straight, both hands in chin mudra, keep your eyes closed.
 Breathe in a couple of times, slowly and deeply. You inhale, exhale. Inhale deeply. Exhale . Getting
ready for the first round of Kapalabhati. You inhale deeply … and begin.
  One two one two etc.
 Relax. Relax your arms and shoulders. Relax the neck. Relax the face.
 Inhale deeply. Exhale. Inhale. Exhale. Relax. Get ready for the first breath retention. You inhale deeply.
And retain your breath comfortably for 30 seconds. Hold the breath without any strain. Keep the body
steady, the mind relaxed. Focus at a point between the eyebrows. The ajna chakra. Slowly exhale and
relax.
 Breathe slowly and deeply . You inhale. Exhale. Inhale, exhale. Relax. Get ready for the second round
of kapalabhati. Inhale deeply. And begin.
 One two. One two. Etc.
 Relax. Inhale. Exhale. Inhaling deeply. Lots of fresh energy. Fresh prana. Exhale. Relax. Get ready to
retain the breath for the second time. You inhale deeply. And hold the breath comfortably. Holding
for 30 seconds. Exhale whenever you need to. Keep the body steady. The mind relaxed. Focus at a
point between the eyebrows.
 And slowly exhale. Release the breath.
 3rd and final round of Kapalabhati. You inhale. Exhale. Relax. Relax. Inhale deeply. Exhale. Relax. Get
ready to begin the final round of Kapalabhati. You inhale deeply. And begin.
 One two, one two etc.
 Relax. Relax your body. Relax your arms and shoulders. Relax your neck. Inhale. Exhale. Inhale deeply.
Exhale. Relax. Get ready for the final breath retention. You inhale deeply and hold the breath
comfortably. Holding for 45 seconds. Exhale whenever you need to. Hold the breath without any
strain. Keep the body steady. The mind relaxed. Focus your awareness at a point between the
eyebrows. The ajna chakra. 45 seconds. Slowly exhale. Releasing the breath.

16 Anuloma Viloma

 Take a moment. Stretch your legs if you need to. Relax. Make yourself comfortable again before we
begin alternate nostril breathing. Anuloma Viloma.
 Whenever you are ready, recrossing the legs, sit back again, comfortably. Keep your left hand in chin
mudra on your left knee. Fold your right hand into Vishnu Mudra.
 Preparing for a few rounds of alternate nostril breathing. Anuloma Viloma. You inhale deeply. Block
your right nostril with your right thumb. You exhale completely on the left nostril. And then
beginning on the left, you inhale,
 Om 1 Om 2 Om 3 Om 4. Retain the breath, close both the nostrils. Holding the breath for 16 counts.
13 14 15 16. Exhale on the right Om 1 … Om 8. Inhale on the right Om 1 … Retain the breath. Close
both the nostrils.
 13 14 15 16. Exhale on the left. Om 1 … Om 8.
 Inhale on the left.

…..

In between, say “relax, stay with the breath” once. Last round …. Say “last retention”

Gently release your right hand. Sit comfortably with your hands on your knees in chin mudra. Sit quietly for a
moment.
21 Surya Namaskar

Let your breathing come back to normal. Just feel your body more relaxed. Your mind more steady. Your
breathing more even after the breathing exercises.

Om.

Gently stretch out your legs. Please lie down and relax in shavasana. Arms and legs comfortably apart. Palms
facing up.

Om.

 Now bring your legs together, inhale, stretch your arms over your head, give yourself a nice long
stretch, stretch your whole body, exhale and relax. Turning to one side, please come up, standing up
for Surya Namaskar. Sun salutation.
 Come to the top of the mat, bring your feet together, we do 6 rounds of Surya Namaskar. Keep your
hands relaxed next to your body, Keep your feet together. Beginning with the first round.
 You inhale, deeply, exhale, bring your palms together.
 You inhale deeply lift your arms up, and arch back.
 You exhale. Reach forward and down. Bring your palms on the mat.
 Inhale deeply, take your right leg back, right knee on the ground, look up.
 Retain the breath, take the left leg back, body in a push up position.
 Exhale, drop your knee down, chest down, forehead down,
 Inhale, you slide forward, bring your hips down, bring your head, shoulders and chest up.
 You exhale, lift your hips up, press your heels to the mat, inverted V
 You inhale, bring your right leg forward between the two hands, left knee on the ground.
 Exhale, the left leg forward. Forehead meeting the knee.
 Inhale deeply, you reach forward, stretch up and arch back.
 You exhale and relax.

That’s very good.

On the left side …..

After 3rd round, say become your awareness now closer to your breathing,

…..

For the last time, on the left side ….

….

That’s very good. Six rounds of Surya Namaskar. Please lie down and relax in Savasana. Hands and legs
comfortably apart, palms facing upwards, make your self comfortable, relax.

34:30 Leg raises

Om.
  Now bring your feet together, ……
 Bring your hands down next to your hips, palms facing down, feet together, toes pointing back toward
the face, we start with a few rounds of single and double leg raises.
 Keeping your knees locked. Starting with the right leg. You inhale deeply, bring your right leg up. You
exhale, bring your right leg down.

3 times.

……

 Now you inhale, Bring your right leg up. Reach out with both your hands and hold on to the leg
wherever you can. And keep breathing. Holding the leg, either behind the thigh, or the calf muscle,
keeping the knees straight, toes are gently pointing back towards the face, keep the arms and
shoulders relaxed. Keep the neck relaxed. Breath slowly and deeply.
 With each exhalation, you feel the right leg coming closer toward you. And now inhale, and as you
exhale, lift your head and chest up and bring your forehead closer to the knee. Walk your hands up
the leg if you like. At the same time, but keeping the right knee straight. Relax the left leg, the left
knee and the left thigh. Breathe slowly and deeply. That’s very good. Inhale, bring your head down.
Exhale. Release your right leg.
 On the left side, ……
 That’s very good. Inhale, bring your head down, exhale release your left leg.
 Keep your feet together. Keep your hands next to your hips. Toes pointing towards your face. We will
do some double leg raises. You inhale deeply. Bring both the legs up. You exhale. Bring both the legs
down.

……

12 times. Say for the last time.

That’s very good. Hands apart. Legs apart. Palms facing up. Relax in Savasana.

40 Head stand

Om

 Brings your legs together ….

 Turning to one side, come up and relax in the child’s pose, getting ready for the Headstand,
Shirsasana.
 Sit comfortably, with your forehead on the mat, hands next to your feet. And mentally prepare
yourself for the headstand.
 Whenever you feel ready, slowly sit up, measure out your elbows in front of you on the mat, make a
tripod with your hands, keep the crown of your head on the ground, lift your knees up, come on to
your toes, walk forward.
 Get your back nice and straight, bend your knees to your chest, lift your feet off the mat.
  Then slowly, lift your knees up, and then straighten the legs. Hold and breathe. Relax the whole body
from the feet downwards. The calf muscles, the knees and thighs, the abdomen and also the face. Be
comfortable in the asana. Focus your awareness on your breath.
 Keep holding, keep breathing. As the mind wanders, you keep it on the breath. Be relaxed.

Om.

 Preparing to come out of the asana, slowly bend your knees, bring your knees to the chest, and
slowly bring your feet down on the ground. Relax in childs pose. Keep your head down. Let the blood
circulation come down to normal.
 Then, when you feel ready, sit up, turn around, and lie down in Savasana.
 Relax. Hands and legs comfortably apart. Palms facing up. Relax. Shake out your shoulders. Gentle
roll your head. From right to left and left to right releasing any tension in the neck and shoulders.
Relax.

45 Shoulderstand

Om.

 Bring your feet together. Inhale and ….

 Bring your hands down next to your hips. Getting ready for the shoulder stand. Sarvangasana.
 Keep your feet together. And then, as you inhale deeply, lift your legs up, lift your hips up, left your
back up off the mat, support your back with the hands, hold and breathe.
 Let the body get used to the position. And then adjust yourself ever so slightly, bringing your elbows
closer together, lifting your hips a little higher, and getting your feet a little more straight.
 And now hold the position and breathe.
 Once again, make sure that your body is relaxed. Relax your whole body from your feet downwards,
also relax your face, the eyes and the mouth.

Ommmmm

 Preparing for the Plough. Halasana.

 As you inhale and exhale. Now lower your right leg down behind your head towards the floor. Doing
the half plough. Ardh halasana. Left leg still pointing up.
 Now inhale, bring your right leg up, exhale, bring your left leg down.
 Keep breathing. Inhale, bring your left leg up. And then, the next exhalation, as you exhale, slowly,
bring both your legs down, behind your head, towards the ground.
 If your feet are on the ground, release your hands, interlock your fingers behind your back on the mat.
Hold and breathe.
 Gently pushing the knees away from the face, trying to keep the back straight.,
 Make sure you are breathing, toes are tucked in towards the head.

Ommmmmm

 Getting ready now to come out of the asana.

  Support your back with both the hands, inhale deeply, slowly, one leg at a time, come back into the
shoulder stand, sarvangasaa.
 And then as you exhale, slow drop both your legs forward into the bridge, sethubandhasana.
 Keep supporting your back in the same position, as you did in the shoulderstand.
 Keep breathing.

Om.

 Slowly walk your legs a little closer towards you, now inhale, lift your right leg up, exhale bring the
right leg down, inhale bring the left leg up, and exhale, down.
 Now get ready to come back into the shoulder stand, inhale deeply, one leg and then the other leg
up, come up into the shoulderstand, hold for a moment, and then lean the legs 45 degrees over the
head, place your your arms on the mat, using your arms as a brake, slowly roll out of the asana,
 Come down and relax.
 Hands apart, legs apart, palms facing upwards. Shake out your shoulders, roll the head gently from
side to side, make yourself comfortable, and relax.

51 Fish

Ommmmm

 Getting ready for the counter position for the shoulder stand and the plough.
 Bring your feet together, inhale, stretch your arms over the head, give yourself a nice long stretch,
stretch your whole body, exhale and relax.
 Now, slide your arms underneath your body, keep your palms facing down, underneath your thighs,
elbows close together beneath the lower back, we will now practice the Fish, Matsyasana.
 Make sure the elbows are close together, underneath you.
 Now inhale deeply, lift your head and chest up, tilt your head back, look behind you, and then keep
the crown of the head the top of the head, on the mat.
 Now hold and breathe. Inhale slowly and deeply, exhale slowly and completely.
 Be aware of the breath, the chest is wide open, you are able to breathe more freely with the lungs.
 A couple of more long deep comfortable breaths.

Om.

 Inhale deeply and slowly slide the head down, exhale. Relax.
 Release your hands, release your legs, hands and legs apart. Palms facing up. Relax in savasana.

Om

54.30 Paschimmotasana

Bring your feet …..

 Please sit up. Getting ready for the sitting forward bend, Paschimmotasana.
 Stetch your legs out in front of you, feet together, toes pointing back towards your face.
  Inhale deeply, stretch your arms up, lift up nicely, lengthen the back, and then slowly exhale, bend
forward and down, stretching forward, hold the leg wherever you can, without bending your knees.
 Your can hold your toes, your ankles, your shin, and then relax.
 Let your awareness travel through the body relaxing each part mentally.
 You relax your arms and shoulders, relax the leg. Relax the whole back. Relax the legs.
 As you inhale you feel your spine lengthen, as you exhale you relax and move forward a little more.
 Try to reduce the physical and mental effort. With each breath try to relax a little more. Let gravity
slowly work on the body.
 Take a couple of more conscious deep and slow breaths.

Om.

 Inhale deeply. Reach your arms forward, and slow come up.
 Coming out of the asana.
 Exhale. Drop your hands down behind u.
 Get ready for the counter pose, the inclined plane.
 Inhale deeply, lift your hips up, drop your head back, look behind you.
 Lifting your hips up nicely, pointing your feet into the ground, opening up your chest.
 Couple of deep breaths. Inhale deeply, exhale.
 Slowly come down.
 Flip over on to your abdomen, lie down on your abdomen, make a pillow with your hands, turn your
head top one side, and relax. keep your big toes touching each other, heels are falling apart.

58 COBRA

Ommmmm.

 Getting ready for the backward bends.

 We start with the Cobra. Bhujangasana.
 Bring your hands next to your shoulders.
 Forehead on the mat.
 Heels are together.
 Keep your fingertips in line with the tips of your shoulders.
 Keep your arms and elbows tucked into your waist.
 Inhale deeply. Lift your head up. List your shoulders up. Lift your chest up. Stay in the asana now.
 Hold the position. And breathe.
 To help you concentrate, just keep your eyes closed.
 Watch your breathing. Watch your breathing. Breathe. Breathe. Breathe. Inhale.
 And now slowly lower your chest, lower your shoulders, lower your throat, chin and forehead down on
the mat.
 Make a pillow with your hands, turn your head to the opposite side.
 Rest and Relax. The big toes are touching each other. The heels are falling apart. Breathe. And relax.
Relax and breathe.
60 LOCUST

Ommmm.

 Getting ready for the Locust. Shalabhasana.

 Slide your arms underneath your body.
 Put your chin on the mat.
 Bring your elbows close together. Underneath your abdomen.
 Keep your hands in any comfortable position. You can either make a fist with your hands. Or interlock
your fingers. Or keep your palms facing up or facing down. Whatever is good for you.
 Starting with the half position. The half locust. Ardh shalabhasana.
 You inhale deeply. Lift your right leg up above the mat as much as you can, and breathe. Try to reach
back with your right leg. Back. Trying to lengthen the leg and the back. Good. Slowly exhale and bring
the right leg down.
 Inhale deeply, bring your left leg up, holding the asana, breathe, stretching the left leg back and
trying not to rotate your hips, keeping the back straight. Good. Now exhale and come down.
 One more time, now inhale, bring your right leg up, up, breathe, and exhale right leg down. Inhale
deeply, bring your left leg up, breathe, and slowly exhale, come down.
 Turn your head to one side. Relax for a moment, preparing for the full posture, the full locust, Purna
Shalabhasana.
 Keeping your feet together, bring your chin to the mat, take a couple of deep breaths, slow breaths.
You inhale deeply, exhale, relax. Inhale. Exhale. Relax.
 Preparing your self now, you inhale deep, lift both your legs up, and breathe. It does not matter how
far you can bring the legs up, you just stay in the asana, and breathe comfortably. Hold it. Hold it.
Hold it. Hold it. And slowly exhale and come down.
 That’s very good.
 Release the hands. Make a pillow with your hands, rest and relax, turning your head to the opposite
side. Breathe freely. Let the whole body rest.

63:45 BOW

Ommmmmm

 Getting ready for dhanurasana, the bow.

 Bend your knees, and grab hold of your ankles with both the hands.
 Keep your forehead on the mat. Separate your knees nicely so that you can hold your ankles
properly.
 Taking a deep breath, inhale. Slowly lift your head up, shoulders up, chest up.
 Gently pull with the arms. Lift your knees and thighs up.
 Once again to help you focus better, you can close your eyes and breathe.
 Breathe. Breathe. Breathe. Breathe. Hold it. Hold it. Hold it. Exhale.
 Slowly come down.
 That’s very good. Release the hands.
 Make a pillow with your hands, rest and relax.
  Relax your body, relax your mind.

Ommmmm.

 Place your hands next to your shoulders, stretch back on your heels, stretch into the child pose, sit
down on your heels and relax your back.
 Give your back a nice counter stretch by bringing your forehead down on the mat and your hands
next to your feet. Relax the shoulders, relax the neck, relax the whole back.

Ommmmmm

66 Half spinal twist

 Slowly, sit up, come slightly forward on your mat, and sit to the right side of your heels.
 Getting ready for ardh matsyendrasana, the half spinal twist.
 Bring your left leg over your right knee, bring your left hand on the mat behind you, inhale, lift your
right arm up, as you exhale, stretch forward and hold on to your left ankle with your right hand, turn
and look back over your left shoulder,
 Just hold and breathe.
 Try to sit on both the buttocks.
 For each exhalation, you gently relax and twist around a little more.
 Once again, to focus on the asana from within, you can always keep your eyes closed.
 Inhale deeply. Exhale and slowly release.
 Come forward, sit back on your heels and then sit to the left side of your heels.
 Bring your right leg over your left knee, right arm on the ground behind your back, inhale deeply,
bring your left arm up, stretch, and as your exhale, you bend forward, hold on to your ankle in front,
turn and look over your right shoulder.
 Once again, be aware of your breathing, focus on the asana from within.
 Inhale and exhale, slowly release the asana.
 That’s very nice. Bend your knees to the chest, hug your knees and gently straighten your back.
 Give your back a nice counter stretch. And exhale. Relax.

Get ready for the balancing poses. The crow and the peacock.

69 Crow and Peacock

 For the crow, bring your hands down on the mat, make a square with your feet and the hands, keep
your fingers open, slowly come up on your toes, and keep your knees on your upper arms.
 You look slightly ahead, and gently shift the weight of the body forward until your feet come off the
mat.
 And then slowly, come down.
 You can try the peacock. Sit down on your knees. Sit down on your heels. Separate your knees.
 Bring your hands on the mat between the legs, fingers pointing inwards.
 Keep your elbows close together.
  And then bend your elbows into the abdomen, shift the weight of the body forward, stretch your right
leg back, stretch your left leg back, keep your feet together, slowly lift your head up, if you can hold
this much, this is good.
 And then slowly lift your weight forward till you come into the peacock. Stay there, breathe, breathe,
breathe, and slowly exhale, release.
 Come into the child’s pose, and relax for a moment.

69 Standing forward bend

Ommmmm

 Now slowly sitting up, and then standing up.

 Getting ready for the standing asanas, the standing postures, come to the top of the mat, bring your
feet together, we will do the standing forward bend, Padahastasana.
 You inhale deeply, stretch both the arms up, look up, lengthen the back, give yourself a nice stretch,
and as you exhale slowly, stretch your arms forward, bending forward, as much as you can, keeping
your knees straight, holding your legs wherever you can,
 Relax and breathe in the asana.
 Try and keep your knees as straight as possible, pushing it back, so that your legs can get a nice
stretch.
 At the same time, try to reduce your effort.
 Try to relax your head, relax your shoulders and relax your neck.

Ommmmm

 Getting ready to come out of the asana, you inhale deeply, stretching your arms forward, reaching
forward, slowly lifting your head up, stretching up and exhale, release your hands.
 Separate your legs slightly, give yourself a counter stretch, place your hands on your lower back,
inhale, push your hips forward and gently arch your back.
 Exhale and come up.

73 Trikonasana

 Please turn to this side. Separate your legs 3 to 4 feet apart.

 We finish the class with the Triangle, Trikonasana.
 Turn your left toe out on the left side.
 Stretch your right arm up, lengthen the right side, and then slowly, as you exhale you bend the right
arm towards the left.
 Keep looking ahead or looking up, the chin is away from the chest, you are reaching to the right side.
 That’s very good
 Slowly lift your right arm up.
 Exhale, release your hand.
 Turn your left toe forward, turn your right toe towards the right side, inhale deeply, lift your left arm
up, stretch up, and as you exhale. Bend towards the right side.
 Keep looking ahead, hold and breathe.
  That’s very good.
 Inhale, slowly come back up, and exhale, release your hands.
 Bring your feet together,

75 Final relaxation

 Please get ready for final relaxation.

 Lie down on the mat. And relax in savasana.
 Prepare for 10 minutes savasana.
 Final relaxation.
 Before we give auto suggestion to each of the body parts, we consciously tense parts of the body and
relax it.
 So that any hidden tension can flow up.
 You bring your right leg one inch off the mat, you tense your right leg, tense your toes, and drop.
 Inhale, left your left leg up one inch off the mat, tense it, and drop.
 Inhale, lift your hips and buttocks up, squeeze your buttocks, and drop.
 Inhale lift your chest off the mat, exhale, drop it.
 Bring both your hands one inch off the mat, make a fist with your fingers, stretch your fingers wide,
and drop.
 Gently squeeze your shoulders to your ears and relax.
 Gentle squeeze your face, tighten your face, tighten and relax.
 Inhale deeply, open your eyes, your mouth, put your tongue out and exhale.
 Move your head from side to side.
 Find a really good comfortable position for yourself so that you can rest and relax without being
disturbed for the next ten minutes or so.
 I will name different parts of the body.
 You give an autosuggestion to those parts. To relax.
 Starting from the feet and working your way slowly upwards.
 Saying to yourself. I am relaxing my toes. Heels and ankles. My toes heels and ankles are relaxing. My
toes heels and ankles are relaxed.
 I am relaxing my shins and calf muscles. My shins and calf muscles are relaxed.
 I am relaxing my knees and my thighs. My knees and my thighs are relaxed.
 I am relaxing my abdomen and my chest. My abdomen and my chest are relaxed.
 Taking your awareness to the lower back. Mentally suggesting to yourself, I am relaxing my lower
back, I am relaxing my middle back, I am relaxing my upper back, my back is relaxing. My back is
relaxed.
 I am relaxing my fingers and my palms, I am relaxing my forearms, elbows and upper arms. My arms
are relaxing. My arms are relaxed.
 I am relaxing my shoulders and my shoulder blades., My shoulders and my shoulder blades are
relaxed.
 I am relaxing my neck and my throat. My neck and my throat are relaxed.
  I am relaxing my face. My chin and my jaw. My cheeks and my ears. I am relaxing my mouth and my
tongue. I am relaxing my noses and my nostrils. My eyes and my eyelids. My eyebrows and forehead.
My face is soft and relaxed.
 I am relaxing the top of my head and the back of my head. My head is relaxing. My head is relaxed.
 Taking your awareness deep within the body, relaxing all the internal organs, mentally suggesting to
yourself,
 I am relaxing my stomach, my small and large intestine, my kidneys my pancreas, my liver, my spleen
and gall bladder.
 I am relaxing my lungs and my heart,
 I am relaxing all the arteries and the veins, all the blood vessels. I am relaxing all the nerves in my
body.
 Finally I am relaxing my brain. All my internal organs are completely relaxed.
 Bring your awareness to your thoughts and feelings, mentally suggesting to yourself, I am slowing
down my thoughts, I am calming down my feelings, my mind is calm my mind is peaceful, my mind is
relaxed.
 Listen to the growing stillness and silence deep within, enjoy the silence and the stillness, rest and
relax, rest and relax., relax. Relax. Relax.

86 Final prayers.

 Ommmmm. Ommmmm. Ommmmmm.

 Slowly now, Bring your awareness back to the present.
 Externalise your awareness.
 Breathe a little more deeply.
 Bring the consciousness back to the body.
 Start by moving the fingers and the toes. Moving your hands and your feet slowly coming out of
relaxation.
 Gently join your legs together, inhale deeply, stretch your arms over the head, give yourself a nice
long stretch your whole body, exhale and relax.
 Turning to one side, please sit up.
 Lets finish the class with the final prayers, chanting Om 3 times together.
 Please keep your eyes closed, please keep both hands in chin mudra, and please keep your back
straight.

Om. Om. Om.

Om trayambakam prayer

Om bolo sadhguru Sivananda maharaj ki

Om bolo Swami Vishnudevananda maharaj ki

Haro om tat sat

 Mantra in Sanskrit Translation
I prostrate myself before the lotus feet of
Gajānanam Bhūtagaṇādi Sevitam Vigneshvara (Ganesha), the son of Uma, the cause of
Kapittha Jambū Phala Sāra Bhakshitam destruction of sorrow, who is served by the host of
Umā Sutam Shokavināsha Kāraṇam Bhuta-Ganas (angels etc), who has the face of an
Namāmi Vigneshvara Pāda Paṅkajam elephant, who partakes of the essence of kapittha and
jambu fruits.
I always take refuge in Guha of six faces
Ṣhaḍānanam Kuṇkuma Raktavarṇam (Subramanya), who is of deep red colour like
Mahāmatim Divya Mayūra Vāhanam kumkuma, who possesses great knowledge, who has
Rudrasya Sūnam Surasainya Nātham the divine peacock to ride on, who is the son of
Guham Sadāham Sharaṇam Prapadye Rudra (Siva), and who is the leader of the army of the
Devas (gods, angels).
Yā Kundendu Tuṣāra Hāra Dhavalā May that Goddess Saraswati, who wears a garland
Yā Shubhra Vastrāvritā white like the Kunda flower, the moon and the snow,
Yā Vīṇā Varaḍaṇḍa Maṇḍita Karā who is adorned with pure white clothes, whose hands
Yā Śveta Padmāsanā are ornamented with the Vina and the gesture of
Yā Brahmāchyuta Śaṅkara Prabhritibhiḥ blessings, who is seated on a white Lotus, who is
Devais Sadā Pūjitā always worshipped by Brahma, Vishnu, Siva and
Sā Mām Pātu Saraswatī Bhagavatī other Gods, who is the remover of all inertness and
Niśheṣha Jāḍyāpahā laziness, protect me.
Om Namaḥ Shivāya Gurave Salutations to Guru Siva (Sivananda) who is the
Sat-Chid-Ānanda Mūrtaye embodiment of Existence-Knowledge-Bliss
Niṣhprapañchāya Śhāntāya Absolute, in whom worldliness does not exist, who is
Śrī Śivānandāya Te Namaḥ ever peaceful. Salutations to Sivananda, Salutations
Śrī Viṣhṇu Devānandāya Te Namaḥ to Swami Vishnu Devananada.
Om Sarva Mangala Māngalye
Śhive Sarvārtha Sādhike I salute the three-eyed Divine Mother Narayani, who
Sharaṇye Tryambake Gauri brings auspiciousness and who fulfills all the desires
Nārāyaṇi Namostute of the Devotee (both spiritual and material).
Narayani Namostute
 Mantra in Sanskrit
Om Tryambakam Yajāmahe
Sugandhim Pushtivardhanam
Urvārukamiva Bandhanān
Mrityor Mukshīya Māamritāt
Om Sarvesham Svastir Bhavatu
Sarvesham Shantir Bhavatu
Sarvesham Purnam Bhavatu
Sarvesham Mangalam Bhavatu
Sarve Bhavantu Sukhinah
Sarve Santu Niramayaah
Sarve Bhadrani Pashyantu
Ma Kash-chid-Dhu-khabhag-Bhavet
Asato Ma Sat Gamaya
Tamaso Ma Jyotir Gamaya
Mrityor Maamritam Gamaya
Om Purnamadah Purnamidam
Purnat Purnamudachyate
Purnasya Purnamadaya
Purnameva Vashishyate
Om Shanti Shanti Shanti
Translation
Om - We Offer worship to the fragant, three-eyed
Lord Siva who enhances prosperity. May he liberate
us from the bondage of death, like the water melon
(which effortlessly separates from the vine); let Him
not turn us away from immortality
Om - May auspiciousness be unto all.
May peace be unto all.
May fullness be unto all.
May prosperity be unto all.
May all be happy.
May all be free from diseases.
May all look to the good of others.
May none suffer from sorrow.
Lead me from the unreal to the real.
From darkness to light
From mortality to immortality.
Om - That is whole. This is whole.
From the whole the whole becomes manifest.
From the whole when the whole is negated
what remains is again the whole.
Om Peace, Peace, Peace