By Krishna Milgrom
Surprisingly, Googling “plow” gives you the yoga pose as the second definition, along with a fitting example:
…a yoga pose assumed by lying on one’s back and swinging one’s legs over one’s head until the outstretched feet approach or touch the floor. “positions like plow and headstand can strain the neck”
Further down the page is another pertinent definition:
(especially of a vehicle) [to] move in a fast and uncontrolled manner
These aptly describe how I used to do Plow Pose before Svaroopa® yoga: recklessly! I plowed into the pose, hurling my legs over my head. I didn’t settle into asana — I settled into a crash landing. My whole spine tightened, and I had way too much weight on my head. The pose was a pain in the neck, but I did it anyway: my yoga books said it’s good for me.
Then came Svaroopa® yoga. I learned a way to do what was good for me in a way that is good for me. My Halasana pink handout (October 2004) says:
This is “supposed” to be relaxing, restful. Do it with less effort!
With blankets to remove pressure from my neck, and blocks or a chair to settle my feet on when the floor was too far away, I could experience the Plow as it is supposed to be.
I am grateful to Swami not only for teaching me this way of doing the pose. I’m also thankful for her recommendation several years ago that we practice the pose daily. I plowed right into it, as in another definition on the same Google page:
continue steadily despite difficulties…
With steady practice, and less effort, Plow has become relaxing and restful. When I settle into the pose, it becomes blissful. Following the pink sheet instructions, I come out of the pose gently. Instead of hurling my legs back to the floor as I used to do, I secure my lower back with my palms and bring one leg at a time to the wall. With both feet on the wall and knees bent, I lay my arms alongside me as in Shavasana. Then I slowly roll my back to the floor. Ahhhhh! What bliss! As each vertebra unfolds one by one, my spine pops and crackles with released energy. Bliss streams from my tailbone through my heart and into my skull.
I don’t want to move.
Then, as recommended, I do Matsyasana (Fish). This opens my heart and rib cage in the opposite way from how Plow does. I need this. Having worked for decades sitting bent over a keyboard, I find my posture tends to the Neanderthal look. Matsyasana helps ensure that I stand more erect.
After practice, I feel lighter and more open. I practice every day. My body grumbles when I miss a day.
I have not received all the benefits that the pink sheet describes for the Plow. For example, I still have varicose veins, but they have moved from my lower legs to my neck. (Just kidding! However, in my legs they are definitely much less noticeable.) And I am still gray and balding, although my pink sheet suggests the opposite:
“It has been said that it prevents (and even cures) gray hair and baldness. Who knows?”
Well, I know. But so what! When you have a heart full of love, a healthy spine, and a skull full of bliss, who needs hair?

By Marti Monk
I’ve taken Foundations, the five-day immersion training, twice. As this yoga continues to transform my heart, I feel better in a way that I can’t fully explain. And I don’t quite yet know the value of this change. In the world of my brain that’s skilled in writing grant proposals, “bliss” means happiness and satisfaction. But the experience of Bliss found through Svaroopa® yoga is something more. When we talked about Bliss with Vidyadevi in the May workshop, I and my three yoga buddies had just been (with about 8 other classmates) in Rotated Stomach Pose. So I was remembering that, on one side, I had sensed Theresa’s hand next to mine. On the other side, Betsy patted my hand. As we talked about Bliss, Shan, who seldom speaks in discussion, described Bliss as what she was experiencing in the workshop: “Beyond all the details, there’s the sense of Oneness.”
By Bindu Shortt

Participants Interviewed by Varadananda King
“Now, all the upgrades are finished! When you come to a future Yoga Therapy Retreat, it will hold you in a blessed cocoon of transformation, and you will emerge shining brightly from this metamorphosis of healing. Every day offers chanting and meditation; a series of Vichara and yoga therapy sessions, asana class and special small group Swami time with discourses on healing. You will be nourished with good food, and you’ll enjoy rest and recovery from all that ails you. After just a few days, the change was splendidly visible in those who participated. Pure radiance!”
By Aanandi Ross
Ujjayi Pranayama heals your body, mind and heart, while it opens up profound dimensions of spiritual experience, its true purpose… Ujjayi Pranayama prepares you for the mystical experience that opens up in the pause between your breaths… “When you’re in that momentary suspension, an easy place of profound stillness, you’re ready to explore within.” —
By Gurupremananda Lynn Cattafi, SVA Board President
We have reached our fundraising goal. Your donations, especially in the last few days, have matched the Board’s generous gifts. Your $22,000 has been doubled, giving the Ashram the ability to offer you so much. Thank you for your part in making this possible.
So, with words that are never enough, I thank you for reaching inside to find the ability to take care of your Guru, bu investing in your Svaroopa® Vidya Ashram and supporting your community. If you would like to add a last minute year-end donation to our campaign, please
By Peter Gallagher, SVA Board Member
We Board Members together have now pledged $22,000 in matching donations. When you donate to the Ashram during this fundraiser, you double your investment in your Own Self. The return to you on this investment is priceless. Our matching donation enables us Board members to join with your offering to the One Self Being All.
By Sakalananda Goss, SVA Business Manager
Still, I knew there was more. I knew that my mind could very quickly pull me away, as I had witnessed so many times before. I wanted my mind to be more engaged and cooperative in my sadhana. I started to do more mantra throughout the day. At one point, I consciously decided to allow Grace to flow through my mind. I envisioned being the Lord of my mind and having Swami by my side; it was as though I became Arjuna on the battlefield of my mind. Swami Nirmalananda was Krishna being my charioteer. She was providing guidance and Grace. What a gift to invest my mind into the practices. Investing my mind in Grace. Investing my mind in Consciousness.
Your Ashram Board of Directors have also made the decision to invest more into the Ashram. Jointly, they have contributed $22,000 in matching fund donations. Please join us in giving more to the Ashram. Any donation you make will be doubled! You will invest in your Self as well as support the Ashram in helping others know and live from the One Self Being All.
Reported by Matrika Gast
Now Frances is grateful for the YLP distance learning that lets her study with Swami Nirmalananda without leaving her Calgary home. “I am lucky not to have to climb a mountain in Kashmir to receive these ancient teachings on being enlightened. I simply click a button to download Swamiji’s articles, listen to her discourse audios and join the conference calls for group discussion. Her articles are deep and rich. In the current programme,
“And there’s more. Swamiji herself is a model of how to be. Her teachings radiate with Truth. It’s the concise way she presents vast information. It’s the humor and the clarity. Paradoxically, the course draws me into my Own Self within. Specific teachings provide me with insightful understanding and instructions for concrete action. I especially rely on her poem, which so beautifully captures the main point of the whole course:
(Kristine) Freeman, SVA Board Member
When you invest in your Ashram, you invest in your Self. Your donation enhances programs, provides salaries for essential support staff and funds improvements at Lokananda (our retreat center). This infrastructure is crucial. The energy of your donation supports and strengthens it. Thus, you help spread Swami Nirmalananda’s teachings to more people worldwide. And you experience the “More” of yoga. You experience the inner upwelling of your own joy-full Self.
Take the challenge! Join with your Svaroopa® yoga community to invest in your Ashram. Simultaneously, you invest in your Self. When you give financially to the Ashram, investing your energy, you open yourself even deeper to abundant returns from Source. Challenge yourself to open your heart and your wallet. Then challenge yourself to be aware of how your support — your investment — comes back to you, outside and inside.