DAILY ROUTINE FOR ASPIRANTS
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1. ELEMENTARY COURSE*
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Meditation
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1 Hr
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Morning
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½ Hr
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Evening
|
½ Hr
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Study
|
1 Hr
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|
Asanas
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15 Min
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Sirshasana
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3 Min
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Sarvangasana
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3 Min
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Matsyasana
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2 Min
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Bhujangasana
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2 Min
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Salabhasana
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1 Min
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Dhanurasana
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1 Min
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Uddiyana
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1 MIn
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Relaxation
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2 Min
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Pranayama
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15 Min
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Puraka-Kumbhaka-Rechaka
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10 Min
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Bhastrika
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2 Min
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Sitali
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2 Min
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Relaxation
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1 Min
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Selfless Service**
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1 Hr
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Total time
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3½ Hr
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* Aspirants of the Elementary Course should devote at least 3 1/2 hours daily for Yogic practices. They should get
up at 4 a.m. in the morning and sit for meditation for 15 minutes, and should also have another sitting for 15
minutes in the evening. The following books are recommended for study:—
1. Spiritual Lessons (Part I and II). By Swami Sivananda.
2. Practice of Karma-Yoga. By Swami Sivananda.
3. Practice of Bhakti-Yoga. By Swami Sivananda.
4. Sure Ways for Success in Life and God-realisation. By Swami Sivananda.
5. Yoga in Daily Life. By Swami Sivananda.
6. Bhagavad-Gita. By A. Mahadeva Sastri (Theosophical Publishing House, Madras)
** Selfless Service consists in serving Society, country and humanity with Atma-Bhava, without the idea of agency,
and without expectation of fruits of action. All works are selfless, when done in the right spirit, with a view to help
others.
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2. INTERMEDIATE COURSE*
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Meditation
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2 Hr
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Morning
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1 Hr
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Evening
|
1 Hr
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Study
|
2 Hr
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|
Asanas
|
½ Hr
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Sirshasana
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5 Min
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|
Sarvangasana
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5 Min
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|
Matsyasana
|
3 Min
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|
Bhujangasana
|
3 Min
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|
Salabhasana
|
2 Min
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|
Dhanurasana
|
2 Min
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|
Mayurasana
|
2 MIn
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Paschimottanasana
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3 Min
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Uddiyana
|
2 Min
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Nauli
|
1 Min
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Relaxation
|
2 Min
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Pranayama
|
½ Hr
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Puraka-Kumbhaka-Rechaka
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20 Min
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Kapalabhati
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2 Min
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Sitali
|
3 Min
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Bhastrika
|
3 Min
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Relaxation
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2 Min
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Selfless Service
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1 Hr
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Total time
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6 Hr
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*Intermediate Course aspirants should devote at least 6 hours daily for Yogic Sadhana. The following are the
books specially recommended for their study:
1. Practice of Yoga. By Swami Sivananda Sarasvati.
2. Raja-Yoga (Theory and Practice). By Sivananda Sarasvati.
3. Sure Ways for Success in Life and God-realisation. By Swami Sivananda Sarasvati.
4. Dialogues from Upanishads. By Swami Sivananda Sarasvati.
5. Practice of Karma-Yoga. By Swami Sivananda Sarasvati.
6. Practice of Bhakti Yoga. By Swami Sivananda Saraswati.
7. Mind, Its Mysteries and Control. By Swami Sivananda Sarasvati.
8. Bhagavad-Gita. By A. Mahadeva Sastri (Theosophical Publishing House, Madras).
9. Vedanta in Daily Life. By Swami Sivananda Sarasvati
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3. ADVANCED COURSE*
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Meditation
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6 Hr
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Morning
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2 Hr
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Evening
|
2 Hr
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Night
|
3 Hr
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Study
|
½ Hr
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Asanas
|
½ Hr
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|
Sirshasana
|
3 Min
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|
Sarvangasana
|
3 Min
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|
Matsyasana
|
3 Min
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|
Bhujangasana
|
3 Min
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|
Salabhasana
|
3 Min
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|
Dhanurasana
|
3 Min
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|
Mayurasana
|
3 Min
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|
Paschimottanasana
|
3 Min
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|
Uddiyana
|
3 Min
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|
Nauli
|
3 Min
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Pranayama
|
1 Hr
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Puraka-Kumbhaka-Rechaka
|
45 Min
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Kapalabhati
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3 Min
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Sitali
|
3 Min
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Sitkari
|
3 Min
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Bhastrika
|
3 Min
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Relaxation
|
3 Min
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Selfless Service
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3 Min
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Total time
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13½ Hr
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* Advanced Yogic students should devote 13 1/2 hours purely for solid spiritual Sadhana. They should read the
following books and master them thoroughly.
1. Principal Upanishads—Vol. I and II. By Swami Sivananda Sarasvati.
2. Brahma Sutras—Vol. I and II. By Swami Sivananda Sarasvati.
3. Bhagavad-Gita. By A. Mahadeva Sastri (Theosophical Publishing House, Madras).
4. Ten Classical Upanishads. (Published by G.A. Natesan Co., Madras.)
5. Yoga-Vasishtha. By Vihari Lala Mitra. (Taraporewala Sons & Co., Bombay)
6. Vedanta-Sutras. Translated by George Thibaut. (Taraporewala Sons & Co., Bombay)
7. Indian Philosophy. By Dr. S. Radhakrishnan. (Taraporewala Sons & Co., Bombay.)
8. Brihadaranyaka Upanishad. By Swami Madhavananda (Advaita Ashram, Mayavati, Almora.)
9. Mandukya Upanishad. By Manilal N. Trivedi. (Theosophical Publishing House, Adayar, Madras.)
