Hatha Yoga Sadhana – Intermediate Pranayama

  • Sivananda Ashram Yoga Farm Sivananda Ashram Yoga Farm
  • <br> 14651 Ballantree Lane <br> Grass Valley, CA 95949 USA<br>
  • Apr 21 - 28, 2019 (8 days)
  • Tent - Bring Your Own - $500.00 Tent - Ashram Provided - $605.00 Om Cabin - Shared - $605.00 Om Cabin - Private - $1,060.00 Siva Cabin - Shared - $990.00 Siva Cabin - Private - $1,340.00 Deluxe Shanti Cabin - Shared - $990.00 Deluxe Shanti Cabin -

About us

Hatha Yoga as ladder to Raja Yoga

This Hatha Yoga Sadhana Course is a 7-day program that combines both group practice and individual self-practice divided into three sessions per day. The emphasis is on intense and prolonged pranayama. Students work towards three hours of pranayama per day.

Hatha Yoga Balances

Right Nostril and             Left Nostril

Left side of brain                            Right side of brain

Hot                                                     Cool

Sun                                                    Moon

Pingala Nadi                                    Ida Nadi

Catabolic                                           Anabolic

Efferent                                             Afferent

Acceleratory to organs of body    Inhibitory to the organs of body

Aggressive                                        Calming

Logical                                               Intuitive

Sequential                                        Simultaneous

Analytical                                         Holistic

Outer-directed                                 Inner-directed

Rational                                             Intuitive

Objective                                          Subjective

Masculine                                        Feminine

Siva                                                  Shakti

Yang                                                 Yin

Mathematical activities                Special activities

Verbal                                               Non-verbal

Raja Yoga

#1 Yamas – the restrictions

#2 Niyamas – the observances

#3 Asana – steady pose

#4 Pranayama

#5 Pratyahara

#6 Dharana

#7 Dhyana

#8 Samadhi


Pranayama can be performed before or after the session of asanas. For practical reasons, practicing before is better. In fact, pranayama can be performed more than one time throughout a day. In order to practice 15 to 20 minutes is all that is needed.

The 2 basic pranayamas are:

Kapalabhati – (shining skull – forceful breath)

It is said that this pranayama cleanses the lungs and awakens energy. Through this practice all of the old stale air in the lungs is exchanged for new fresh air. We normally practice 3 rounds of 60 – 80 pumping (quick exhalations) followed by breath retention from 45 seconds to 1 minute.

Anuloma Viloma – (alternate nostril breathing)

Anuloma Viloma or alternate nostril breathing is a practice to slow down and manipulate the air flowing in the nostrils. By controlling this air flow we actually start to control the subtle prana and you also control the mind.

In a practice session, we recommend 10 rounds starting on the left and ending on the left side. The count we follow is 4-16-8. Inhale for 4 seconds, retain for 16 seconds, exhale for 8 seconds.

Use the thumb and the ring finger on the right hand to hold the nostrils, and not the index finger. Keep the index finger and the middle finger turned in the palm of the right hand. The sitting posture should stay relaxed and comfortable.

During this practice we keep the breathing even and steady not too fast or too slow. By doing this we regulate the breath and the flow of prana or subtle energy. Additionally, you can focus at the point in between the eyebrows during the practice.

Rest and relax in Savasana for a few minutes after the pranayama session, enjoy the flow of energy.


Check out our Hatha Yoga Blog for more articles on Hatha Yoga

Daily Schedule

The daily schedule includes:

  6:00 Satsang

  8:00 Asanas and Pranayma session 1 (group practice)

  10:00 Brunch

  10:45 Karma Yoga

  12:00 Pranayama session 2 (personal practice)

  1:30 Workshop on Hatha Yoga Pradipika

  4:00 Asanas and Pranayama session 3 (personal Practice)

  6:00 Dinner

  7:00 Peace Chanting

  8:00 Satsang

Pranayama Daily Progression

Day 1 – 10 rounds @ 4-16-8 & 5 rounds @ 5-20-10

Day 2 – 10 rounds @ 4-16-8 & 10 rounds @ 5-20-10

Day 3 – 10 rounds @ 4-16-8 & 10 rounds @ 5-20-10 & 5 rounds @ 6-24-12

Day 4 – 10 rounds @ 4-16-8 & 10 rounds @ 5-20-10 & 10 rounds @ 6-24-12

Day 5 – 15 rounds @ 5-20-10 & 15 rounds @ 6-24-12 & 5 rounds @ 7-28-14

Day 6 – 10 rounds @ 5-20-10 & 10 rounds @ 6-24-12 & 10 rounds @ 7-28-14 & 5 rounds @ 8-32-16

Day 7 – 10 rounds @ 5-20-10 & 10 rounds @ 6-24-12 & 10 rounds @ 7-28-14 & 10 rounds @ 8-32-16


This course is helping students prepare for the full two week Sadhana Intensive course which was devised by Swami Vishnudevananda and is based on his own hatha yoga sadhana in the Himalayas.

He said that six months of this intensive practice gave him the energy to carry out his mission of spreading the teachings of yoga in the West for next 40 years.


The course demands a high level of self-discipline and students are guided according to individual needs.

The course requires some preparation from the student. Interested students are advised to prepare by following a regular daily hatha yoga practice and a sattvic lifestyle. Sound physical and mental health is a pre-requisite.


The Hatha Yoga Sadhana course is open to All, however good physical and mental health as well as a high degree of self-motivation are required.

My Experience: I loved TTC. Every part of it. Really. I was always marveling at how seamless and spacious it all felt even in the midst of a tighter schedule. And then I remembered where the teachings came from. The staff at the ashram were all so supportive and kind. The teachers amazing and just breathed what they taught/teach. I felt nourished physically, mentally and spiritually from arrival through departure and it stays with me. I think some of the effect on me is trust. Deeper faith and trust in God which I practice through Sivananda yoga. I feel more relaxed, peaceful and often able to stay in the moment. TTC did change my life on many levels. An obvious change has been that I have let go of teaching Vinyasa and other asana practices and focused on teaching Sivananda. I had been worried if people would appreciate it here in Fairfield county but they do and who was I to doubt. And I don’t have to come up with sequences and playlists so I can spend more time sitting, breathing etc. My Advice to future students: Take it easy and breathe, do your homework, pay attention in lectures etc, trust the teachers when they say it’s all ok. Remember this is your guide, your friend and don’t take any one thing too seriously. Dance with it all and laugh. Enjoy it it passes way too soon.

Venue Highlights

Open to guests year round, the Yoga Farm welcomes people from around the world and provides a peaceful setting in which to find a way back to a holistic lifestyle in harmony with nature. Additionally, our guests testify to the effect of a sense of stress relief and moreover they feel an improved physical, emotional, and spiritual health. You can join for a day, a week, or longer.

06:00am Satsang (Meditation, Chanting, Lecture, or Silent Walk)
08:00am Asanas and Pranayama (All-Lervels Yoga Class)
10:00am Organic Vegetarian Brunch
11:00am Karma Yoga (Selfless Service)
04:00pm Asanas and Pranayama (All-Lervels Yoga Class)
06:00pm Organic Vegetarian Dinner
08:00pm Satsang (Meditation, Kirtan chanting and Lecture)
To keep up the spiritual atmosphere of the Ashram, the participation in the morning and evening meditation and one Asana class daily are mandatory. Programs are subject to change or cancellation.


  • Free Wifi
  • Towels
  • Free Parking
  • Coffee/Tea
  • Yoga Studio

Menu Types

  • Vegan
  • Vegetarian
  • Ayurvedic
  • Organic
  • Gluten Free
  • Dairy Free
  • Nut Free


Eating a plant-based diet has been conclusively shown to be good for health and well-being. Furthermore, it is detoxifying and nutritive at the same time. In addition, the meals are freshly prepared with love and care by dedicated karma yogis. Also, the ashram uses mostly organic, locally produced fruits and vegetables.

The buffet meals offered are lacto-vegetarian. We also have a permaculture vegetable garden and grow some of our own food and flowers.

Please note that meat, fish, alcohol, tobacco, coffee, black tea, and eggs are not served in the ashram.

The meals are offered at 10:00 am and 6:00 pm with a small fruit snack served in the afternoon. Additional snacks are available in the boutique if needed.

In case you have any special dietary restrictions please mention so on your application form and we will do our best to accommodate you.


The Yoga Farm accommodations are separate cabins that are nestled under trees with beautiful surroundings. If you would like to register, please click on the links below and it will bring you to the Yoga Vaction registration page for the accommodations of your choice. The rates below include daily Satsangs, organic vegetarian meals, Hatha Yoga classes and access to ashram facilities. Learn more by checking out our Guest Information page. Special courses and events have an additional tuition rate. You can check our Program Calendar for a full listing of events. We also welcome day guests, but please let us know ahead that you are coming. There is a holiday surcharge during Easter, Memorial Day, 4th of July, Labor Day, Thanksgiving, Christmas, and New Year.

Deluxe Shanti Cabins
These extremely comfortable and spacious cabins are tastefully furnished and decorated. Watch the deer wander by from the front porch with sun shade. For your comfort, an air conditioner, propane heater and ceiling fan are provided; furnishings include a desk/table and chairs, dresser/wardrobe and a sitting area. A small refrigerator, dishes and cutlery are provided.

Om Cabins
Our original Om Cabins are placed in a peaceful and tranquil setting, on a gentle hillside overlooking the pond and surrounded by the natural beauty of the Ashram. Each cabin is named for a different virtue, such as happiness or contentment. Each cabin is furnished with a dresser, desk, night stand, ceiling fan and propane heater.

Guests may bring their own tent or rent out an ashram tent and camp on the land. Sleep closer to nature in the fresh, open air. There are deck platforms designated for tenting.


The Ashram is situated near highway 49 between Auburn and Grass Valley, just one hour from Sacramento and three hours (without traffic) from San Francisco and is easily accessible by car or by Amtrak (train and bus).

By Air to San Francisco:
Public Transport – Take BART (Bay Area Rapid Transit) from SFO to Richmond station. BART is at SFO, is marked well, but you can also ask at information and they will easily guide you. Trains run every ten or fifteen minutes or so depending upon the time. This is about $7, purchase a ticket at the station. In Richmond exchange to Amtrak for ongoing travel to Auburn station. They are both in the same station, BART is upstairs and Amtrak down. Go to Amtrak.com to book, there you will see service that is mostly connecting. Part of your travel to Auburn will be train, some bus. Give yourself at least 60-90 minutes between arrival at SFO and departure from Richmond. Please contact us to tell us your planned arrival time at Auburn, we will add you to our pickup list. If you are delayed on your day of travel, Amtrak will honor your ticket for the next train. Please call us to advise and we will adjust accordingly.

By Air to Sacramento airport:
Public Transit – We recommend that you take Amtrak.com train or bus service from Sacramento to Auburn station and we will have one of our staff pick you up in Auburn to transport you to the Yoga Farm. From Sacramento Airport you may take either YOLO bus (approximate cost $2.25 but will require a walk of 6-7 blocks) or Supershuttle (approximate cost $15 direct) to the Amtrak station in Sacramento and transfer there (Amtrak fare is ~$16 each way). Please stop at the information booth at the Sacramento airport after arrival to inquire the options for this leg of your travel. PLEASE NOTE that Amtrak offers bus service from Sacramento to Auburn. Although the schedule is shown on the Amtrak website it is not possible to purchase tickets online for bus travel. For this you will need to arrive at the Sacramento Amtrak station with a few minutes early and purchase the ticket there. Please contact us at least one day ahead of your travel and advise your plans so that we may arrange to meet you when you arrive in Auburn. Supershuttle – is also available if you would like a direct ride to the ashram or to Auburn.

By Car:
From I-80 exit in Auburn and onto Hwy. 49 North towards Grass Valley. Go 11 miles to Wolf Road (traffic signal light) and turn Left. (note that right side of the intersection is Combie Rd.) Go 1.8 miles and turn right onto Duggans Rd. Go 2 miles to the end of the road and turn left on Lime Kiln Rd. Go 2.4 miles – (the road becomes McCourtney Rd.) (continue straight). Continue 1.2 miles and turn left on Ballantree Lane. (You will note an Adopt-a-Highway sign 1 mile ahead of the turn that the “Yoga Farm removes litter”) Go 0.9 miles to the Sivananda Ashram Yoga Farm driveway and turn left (It is marked by a big sign.) Please drive 10 MPH ONLY on Ballantree Lane.

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