In 1966, Sadhana Mandir Ashram was established by Swami Rama on the banks of the Ganges and nestled in the foothills of the Himalayas. It is situated on Virbhadra Road, before Barrake and just below Hotel Ganga Kinare, in Ramnagar, in the town of Pashulok, in the district of Rishikesh, in the state of Uttarakhand, in Northern India. This ashram looks like an international retreat center in many aspects. The ashram is dedicated ad committed to all those sincere aspirants in order to practice meditation in a spiritually elevating atmosphere and environment. It is located far away from the hustle and bustle of the holy city of Rishikesh. The ashram is ideal for sadhana because it is surrounded by mango trees, beautiful flowering gardens and a lotus pond. Moreover, it has a quiet and serene atmosphere for meditation related activities and functions.

Courses Offered at Sadhana Mandir Ashram

• Deepening Breath, Deepening Meditation

The quotation by Swami Rama cites "The breathing process is a powerful variable, which has an enormous impact on the tension level of your body, as well as on the calmness and clarity of your mind". "without breath awareness a deep state of meditation is impossible". "Breath awareness enables us to experience deeper levels of consciousness that are normally beyond the reach of the conscious mind". "When you practice meditation regularly and punctually.the mind becomes one-pointed, and starts to fathom the subtler dimensions of life. These are the symptoms of deepening meditation."

These golden words are more than enough to understand the power and benefits of meditation.

This particular weekend program is well-designed in order to deepen plus develop your meditation practices and personal breathing.

Deepening Breath, Deepening Meditation program begins on a Friday at sharp 4:30 p.m., and successfully ends on a Sunday at noon hours. The participants are wholeheartedly invited to remain in the ashram for Sunday lunch.

The activities of Deepening Breath, Deepening Meditation program, Breathing practices over the weekend includes:

1. Diaphragmatic breathing in the crocodile posture,

2. shavasana (corpse),

3. Sitting posture.

4. Cleansing breath

5. pranayama practices like ujjayi, brahmari, kapalabhati and bhastrika,

6. sushumna and Nadi shodhanam application

7. Meditation practices

8. Systematic relaxation in sitting postures

9. Stillness in the sitting postures

10. Use of mantra or sacred sound

11. Spinal breath

Weekend schedule

On Friday

• Discussion and Practicum is held between 4:30pm and 6:30pm.

• Supper is provided at 7:00pm

• Guided meditation happens at 8:00pm

On Saturday

• Tea, hot water & lemon is served at 6:00-6:30 a.m

• Joints and glands exercises, systematic relaxation is conducted at 6:30-8:00 a.m

• Breakfast is provided at 8:00am

• Walk round the arshram at 9:00am

• Discussion and Practicum is held at 10:00-12 noon

• Lunch is served at 1:00pm

• Free time and personal time is between 2-4 pm

• Tea is provided at 4:00pm

• Discussion and Practicum is held at 4:30-6:30pm

• Supper is provided at 7:00pm

• Guided Meditation at 8:00pm

On Sunday

• Tea, hot water & lemon are served at 6:00-6:30 a.m.

• Joints and glands exercises is conducted at 6:30-8:00 a.m

• Breakfast is served at 8:00am

• Walk around the ashram is held at 9:00am

• Practicum and then followed by summary of practices will be held at 10:00am to 12pm

Optional Reference Materials

• "Guided Practice of Mantra and Meditation," by Swami Rama, audio CD

• Meditation and Its Practice, by Swami Rama, paperback

• "Practices of the Himalayan Tradition as Taught by Swami Rama, vol. 1: Breathing and Relaxation," audio CD

• Exercises for Joints and Glands, by Himalayan Institute, paperback

Facilitator for Yoga Nidra (Yogic Sleep) course is Mrs. Savitri Jugdeo
Dates: The program dates are notified in the application form.
Program fee is Rs. 900 per day (nonrefundable). It includes boarding and lodging.
Registration can be done through downloading the application form from the official website, just fill it out and send it via given email id.

• Yoga Nidra (Yogic Sleep)

Swami Rama rightly mentioned "There is a method called yoga nidra in which you can have conscious sleep. Yoga nidra is a state between sleep and samadhi". According to Swami, Yoga nidra is a very simple method that consists of a few mental and breathing exercises. It is a weekend program designed to largely introduce the participant to the primarily practical and best practice of yogic sleep or yoga nidra. This program is taught by Swami Rama. Among the deepest possible states of relaxation, Yoga nidra is a popular method that still maintains full consciousness.

As described in the book by Swami Rama titled "Enlightenment without God", the method of yoga nidra practicum will be largely used as a perfect basis for yoga nidra instruction. This particular book is readily available online through Amazon and in the ashram bookstore.

This particular Yoga Nidra weekend program actually offers daily guided meditation practice, mental exercises, breathing and relaxation practicums and gentle yoga classes. Three vegetarian meals are daily provided. There is also enough free time or personal time for walks along the Ganges and for self-study. There is no need of any prior experience in meditation or yoga is required for joining this course.

Practices of Yoga Nidra weekend program include: crocodile posture, diaphragmatic breathing, corpse pose, breath awareness, tension/relaxation exercises, the sequence for beginning meditation and 31 points and 61 points.

Steps to Yoga Nidra

• Corpse posture

• 20 diaphragmatic breaths

• 15 full body breaths

• 61 Points Exercise

• Divest yourself of thoughts, feelings, and desires, and maintain breath awareness in the heart center

Weekend Schedule

On Friday

• First half of "Finding Meaning in Life" video is held at 4:30-5:00 p.m

• Discussion and Practicum is held at 5:00-6:30pm

• Supper is provided at 7:00pm

• Guided meditation is conducted at 8:00pm

On Saturday

• Tea, hot water & lemon are served at 6:00-6:30 a.m.

• Joints and glands exercises, systematic relaxation is conducted at 6:30-8:00 a.m

• Breakfast is served at 8:00am

• Walk around the ashram is held at 9:00am

• Second half of "Finding Meaning in Life" video is shown between 10:00-10:30am

• Discussion and practicum is held at 10:30-12 noon

• Lunch is served at 1:00pm

• Free time and personal time is between 2-4pm

• Tea is served at 4:00pm

• Discussion and Practicum is held at 4:30-6:30pm

• Supper is served at 7:00pm

• Guided Meditation audio CD by Swami Rama is held at 8:00pm

On Sunday

• Tea, hot water & lemon are served 6:00-6:30 a.m

• Joints and glands exercises, systematic relaxation are conducted at 6:30-8:00 a.m

• Breakfast is served at 8:00am

• Walk around the ashram at 9:00am

• Practicum and closing is held at 10:00-11:30am

Optional Reference Materials:

• Meditation and Its Practice, by Swami Rama, paperback

• Enlightenment without God, by Swami Rama

• Exercises for Joints and Glands, by Himalayan Institute, paperback

• "Practices of the Himalayan Tradition as Taught by Swami Rama, vol. 1: Breathing and Relaxation," audio CD

• "Guided Practice of Mantra and Meditation," by Swami Rama, audio CD

Facilitator for Yoga Nidra (Yogic Sleep) course is Mrs. Savitri Jugdeo
Dates: The program dates are notified in the application form.
Program fee is Rs. 900 per day (nonrefundable). It includes boarding and lodging.

Registration can be done through downloading the application form from the official website, just fill it out and send it via given email id.

• The Method of Meditation

According to Swami, "This program for progress in meditation is the result of thorough examination and experimentation by the tradition of the sages. Many sincere students of meditation have experienced its benefits. If you really want to attain the highest state of meditation, you should commit yourself to following this system, which is simple."

This particular weekend program is well-designed for participants to develop a personal meditation practice as wholeheartedly taught by Swami Rama. Swami ji though the method that is very direct and simple. It is to be noted that this teachings are much profound and deep. Swami Rama puts succinctly forth the whole process of the act of meditation in an understandable and simple language. This really enables the aspirant to tread the given path and immediately attain the goal of personal and professional life. It is to be remembered that no previous experience in yoga and meditation is required.

It is really better to watch the video lecture titled "How to Tread the Path of Superconscious Meditation" by Swami Rama. It will be covered in a successful manner over the weekend, along with practicums on the related techniques and discussions on the main points. On the other hand, Swami Rama's book, Meditation and Its Practice, forms the actual basis for this weekend particular program.

In this program of The Method of Meditation, the participant will learn how to:

Sit in a comfortable, relax the body, steady position for meditation, make your breath serene, calmly witness the thoughts travelling in the train of your mind, inspect the quality of your thoughts and learn to promote those which are positive and helpful for your growth plus remain centered and undisturbed in any situation, whether you judge it to be bad or good.

Program comprises of three vegetarian meals daily, tea and single accommodation.

Weekend Schedule

On Friday

• First half-hour of SCM video is held at 4:30-5:00 p.m.

• Discussion and Practicum is held at 5:00-6:30pm

• Supper is served at 7:00pm

• Guided meditation is held at 8:00pm

On Saturday

• Tea, hot water & lemon are served at 6:00-6:30 a.m.

• Joints and glands exercises, systematic relaxation is conducted at 6:30-8:00 a.m

• Breakfast is served at 8:00am

• Walk around the ashram is held at 9:00am

• Second half-hour of SCM video is held at 10:00-10:30am

• Discussion and Practicum is held at 10:30-12 noon

• Lunch is served at 1:00pm

• It is free time of personal time at 2-4pm

• Tea is served at 4pm

• Last half-hour of SCM video is held at 4:30-5:00pm

• Discussion and Practicum is held at 5:00-6:30pm

• Supper is served at 7:00pm

• Guided Meditation is held at 8:00pm

On Sunday

• Tea, hot water & lemon are served 6:00-6:30 a.m

• Joints and glands exercises, systematic relaxation are conducted at 6:30-8:00 a.m

• Breakfast is served at 8:00am

• Walk around the ashram at 9:00am

• Practicum, followed by summary of program for progress in meditation is held at 10:00-11:30am

Optional reference materials:

• Meditation and Its Practice, by Swami Rama, paperback

• Exercises for Joints and Glands, by Himalayan Institute, paperback

• "Guided Practice of Mantra and Meditation," by Swami Rama, audio CD

• "Practices of the Himalayan Tradition" as Taught by Swami Rama, vol. 1:

• Breathing and Relaxation," audio CD

Facilitator for program of The Method of Meditation course is Mrs. Savitri Jugdeo
Dates: The program dates are notified in the application form.
Program fee is Rs. 900 per day (nonrefundable). It includes boarding and lodging.
Registration can be done through downloading the application form from the official website, just fill it out and send it via given email id.

• Self-Guided Meditation Retreat

The Sadhana Mandir ashram is readily is available for serious sadhakas in order to experience a self-guided individual meditation retreat for deepening of meditation practices and personal renewal. It gives them a chance to experienced meditation only. Self-reliance is very essential for this particular course.

During a self-guided meditation retreat, the ashram doesn't offer any daily classes or satsang. The ashram provides private room, vegetarian meals, use of library facilities, and suggestions to make your stay beneficial.

Suggested Retreat Schedule

• Lemon water, chai is served at 6:00 am

• Gentle yoga exercises, followed by systematic relaxation and diaphragmatic breathing, followed by meditation is held at 6:30am

• Breakfast is served at 8:00am

• Walk/reflection/journaling/personal time is held at 9:00am

• Personal practice followed by meditation is held at 11:00am

• Lunch is served at 1:00 pm

• Video or personal time is held at 2:30-4:00pm

• Tea is served at 4:00pm

• Walk/reflection/journaling/personal time is held at 5:00pm

• Personal practice followed by meditation is held at 6:00pm

• Supper is served at 7:00pm

• Meditation is conducted at 9:00pm

The ashram has many resources that the participant can use directly during his or her course period.

Library facilities:

• Several books and journals on spirituality

• Video viewing room for DVD lectures by Swami Rama on topics ranging from the Upanishads, Yoga Sutras, Meditation, the Tradition, and skillful living

• Audio CD player for listening to audio CD lectures by Swami Rama or a guided meditation, and practices of the tradition

• "Guided Practice of Mantra and Meditation" audio CD by Swami Rama

• "Practices of the Himalayan Tradition: Breathing & Relaxation, volume 1" by Dr. Prakash Keshaviah, audio CD and booklet includes guided practices and instruction in basic practices. Practices include: diaphragmatic breathing, relaxation exercises, and 31-points practice.

• Internet facility is available in the bookstore.

Dates: The program dates are notified in the application form. Normally this course is held for 3 to 10 days.

Program fee is Rs. 750 per day (nonrefundable). It includes boarding and lodging.

Registration can be done through downloading the application form from the official website, just fill it out and send it via given email id.

Rules and Regulations of Sadhana Mandir Ashram

The ashram comes with certain strict rules and regulations that need to be followed by inmates and staffs without any deviation in any given situations and circumstances. There are a set of rules and regulations that need to be followed by the students, participants and guests who stay for different types of activities and functions held in this ashram. They should keep the ashram premises and accommodation block and its surrounding very neat and clean. The fees collected for these courses are affordable and reasonable for Indian and foreigners. The classes are conducted as per the specified daily schedules in the morning and evening sessions daily. A nominal fee is collected for the stay and food arrangement from the students and participant who join these courses. The daily activities differ on week days and weekends. They should give their best cooperation and coordination to their instructors and management authorities in any situations and circumstances within the ashram premises. They should indulge in smoking and consuming non-veg items, alcohol and any type of stuffs or drugs. In case they are found guilt of these said acts then they will be sent out of the ashram without any type of warning or notice served on them.

Follow all the rules as well as the schedule programs of each class here and get the outmost benefit from what you have come for and what you have dreamt.