SIVANANDA YOGA

Ho Chi Minh Center

SIVANANDA YOGA

Ho Chi Minh Center

LEARN, INSPIRE, AND GROW

The Ho Chi Minh Sivananda Yoga Vedanta Center, located in the heart of Ho Chi Minh City, a bustling city with more than 9 million residents, is part of the Inernational Sivananda Yoga Centers and was established in 2011 by Swami Sitaramananda and the dedicated volunteer staff.

Foundational courses on asanas and anatomy

Yoga Classes

The open classes are 90 minutes at mixed levels. We recommend you listen to your own body and not push yourself beyond your limitations. The schedule start at 5:00am untill 9:00pm.

Foundational courses on beginners yoga

Courses

We are teaching the whole synthesis of yoga which includes the 5 points of yoga and the 4 paths.  We have many courses that include: Beginners Yoga levels 1, 2, 3, Positive Thinking Courses, and Meditaion Courses.

Foundational courses on bhakti and music

Workshops

We have many workshops that include Prenatal Yoga, Gentle Yoga, Childrens Yoga, Headstand workshop, Cooking courses, and Yantra Painting.

Foundational courses on meditation for well-being

Community

The Ho Chi Minh center is part of a wider Sivananda community and is a very alive center.  We have full-time staff that live in the center and hold regular satsangs, outdoor yoga classes, karma yoga participation, and resident opportunities.

Foundational courses on positive thinking

Learning

Sivananda Yoga is a School and just a normal yoga center.  We encourge self-study, reading of scriptures, and have many important books that were translated in Vietnamese and available in our boutique.

Foundational courses on positive thinking

Teacher Training

The Teacher Training course is an Internationally recognized courses that was founded by Swami Vishnudevananda in 1969 as a way to bring peace to the world.

“Health is Wealth, Peace of Mind is Happiness, Yoga shows the Way” 

– Swami Vishnudevananda

Open All Levels Yoga Class

The Sivananda Yoga Vedanta Center teaches the practice of Hatha Yoga – an invigorating, yet meditative style of classical Yoga. Also known as the Open Class in our centers and ashrams worldwide, this class is for all-levels, from beginners to advanced practitioners.

In this 90-minute Open Class you’ll be guided through Pranayama (charging and balancing breathing exercises), Sun Salutations, a series of Yoga Asanas (steady postures) and an extended final relaxation. Foam pads are provided, but please bring your own mat or towel to place on top. We rent and sell towels and mats in our boutique.

No pre-registration required, but for the benefit of your practice and others, please arrive 10 minutes before the start of the class. Come get rejuvenated and recharged. Class passes (monthly unlimited and 10-class passes) are available at a discount.

* All levels = Drop-in open classes
Open classes are 90 minutes-mixed levels-and include breathing exercises, sun salutations, 12 basic postures with variations, and final relaxation. No pre-registration is required.

* Meditaion = Satsang
Satsang is a group practice consisting of meditation, devotional chanting, and a short talk. Free and open for everyone.

Practical tips
Avoid eating for two hours before a Yoga class. Wear loose, modest clothing. Cushions and mats are provided. However, for hygienic purpose it is recommended that you bring your own mat or towel. Please be on time.

Gentle Yoga Class

This is a more relaxing, less rigorous, program than our All Level Yoga classes and is intended for those who need or want a change of pace and a yoga class that offers effective and unique modifications of the classic yoga postures and breathing techniques.

The Gentle Yoga Class is designed to release stress and increase the flexibility of body and mind. The class closes with a meditative deep relaxation exercise.

Pregnancy Class

For students pregnant from 4th to 8th month.

Benefits:

  • Improve sleep
  • Reduce stress and anxiety
  • Increase the strength, flexibility and endurance of muscles needed for childbirth
  • Decrease lower back pain, nausea, carpal tunnel syndrome, headaches and shortness of breath
  • Decrease the risk of preterm labor, pregnancy-induced hypertension and intrauterine growth restriction — a condition that slows a baby’s growth

Advanced Pranayama Class

Prana is life energy, cosmic energy. Yama is control.
Pranayama is the knowledge to control the infinite cosmic energy of man.

Pranayama is one of the most important practices in of yoga. By practicing Pranayama, the yogi can control the nervous system and gradually control his energy and mind.

Pranayama breathing exercises provide instantaneous mental and physical benefits, helping to balance the two hemispheres of the brain, the two sources of yin and yang in the body, purifying 72,000 meridians, balance the emotions, energize

The subject includes two parts of theory and practice.
For the new students, you will have the opportunity to familiarize yourself with two breathing exercises that help balance and cleanse Kapalabhati and Viloma Anuloma.

Yoga Level 1

Learn the basics of yoga from scratch systematically and safely in a small, friendly and relaxed setting with one of our Yoga Courses for Beginners. Or, take a course to renew your practice after some time away or to strengthen the foundation of your existing practice. See below for dates and times.

In Basic Yoga you will be introduced to the 5 Points of Yoga for vibrant health, 12 basic yoga postures (asanas), breathing exercises (pranayama), sun salutations (surya namaskar), relaxation exercises, introduction to proper diet, positive thinking and meditation. 4 paths of Yoga: Raja Yoga, Bhakti Yoga, Karma Yoga and Jnana Yoga. No previous yoga experience necessary.

Yoga Level 2

This course builds on the foundation laid in the first part of our beginners courses and gives the opportunity to build up a solid practice, including all the basic postures and breathing exercises. Emphasis is placed on mastering the headstand, holding postures longer, and making smooth transitions between postures. Some variations of the basic postures are introduced. This is an ideal maintenance class for those who do not feel ready to join our Open classes. Please reserve early to secure your place.

Yoga Level 3

If you have completed Yoga-2, now you can take your practice to the next level with more advanced variations, while getting stronger in your headstand, plus incorporating basic meditation techniques while holding the postures. Increase flexibility and strength, plus experience the deeper effects of Hatha Yoga.

Positive Thinking Course

The yogic understanding of thought has helped many individuals to find new meaning in their daily lives. This five-week course is filled with many practical techniques for facing both inner and outer obstacles through an understanding of the trans-formative power of thought. Topics include the following:

+ The nature of thought
+ The nature of the Self according to Vedanta
+ How to deal with unwanted thoughts
+ Breaking negative thought patterns
+ Transforming negative emotions
+ Managing the stresses of daily life
+ How to turn obstacles to one’s advantage

 

Yoga and the Mind Course

We all have stress. In this modern world, we need to find a way to balance and relax our mind. Yoga offers natural and completely free techniques that can be practiced anywhere, any time, by anyone, to reduce stress and bring balance and peace of mind. We will learn:

  • Deep Yogic Breathing
  • Relaxation techniques
  • How to work with the mind and emotions
  • How to overcome negative thinking
  • How to increase Energy and efficiency
  • Prana – the science of Energy
  • How to lift the mind out of negative habits
  • How to stick to a healthy routine
  • 5 points of a healthy life.

Meditation Level 1

Meditation is considered the most important of all the yoga techniques and is an invaluable tool for emotional balance and peace of mind. Begin, expand or deepen your knowledge and practice of meditation with one of our meditation courses.

This course provides instruction in the basic techniques and theory for beginning your meditation practice. Learn how to develop concentration and to experience inner peace. Topics covered in the course include:

· Purpose of meditation
· Nature of the mind
· Meditation using a mantra (sound energy, vibration)
· Obstacles to meditation
· How to establish a practice

Meditation Level 2

Go deeper into your meditation practice by understanding your mind, the root of your thoughts and emotions. Learn how to uplift your thoughts. Topics covered include:

  • Meditation techniques according to the four paths of Yoga
  • Choosing a personal mantra for an individualized practice
  • Meditation using a mantra (sound energy, vibration)
  • How to continue your practice

Kids Yoga Course

Cool-Asana! These yoga classes are designed to be fun and engaging for young teens, helping them to:

· Get fit with simple yoga sequence
· Develop flexibility, strength and coordination
· Improve concentration and focus
· Assist with athletic skills if involved with sports
· Instill a peaceful and positive attitude in everyday life
· Have fun and make new friends

SIVANANDA YOGA HO CHI MINH CENTER

Workshops

sun salutations plank pose

Gentle Yoga

Chair Yoga, Restorative Yoga

delicious food in nature

Yoga and Health

Back Pain, Blood pressure, cardiovascular

group happy and smiling

Yoga Poses

Headstand, Hip Opening, Back-beding, sun salutes

group happy and smiling

Cooking Workshop

Indian, Vietnamese

group happy and smiling

Music and Arts

Yantra Painting, Kirtan chanting

group happy and smiling

Stress Relief

Mind, Mantra, Meditation

Gentle Yoga Workshop

Gentle Yoga is designed for students who need to have the basic yoga postures modified due to age, weight, illness, injury or limited flexibility. In our experience as teachers we have found that due to poor lifestyles and chronic stress, many students come to yoga unable to safely practice the postures. In keeping with the principle of ahimsa (nonviolence) we have learned to modify the asanas so that these students can benefit from a physical practice as they build the strength and flexibility to perform the full postures. These are some examples when gentle can be beneficial:

  • Beginners who are new to yoga
  • People who have not exercised or have stopped and would like to start.
  • Overweight, Underweight, or any other bodily weakness
  • Stiff, Weak, or Injured Spines
  • Office workers, Computer Workers with many hours sitting daily
  • People recovering from illness

Who can take this course:

  • Yoga instructors
  • Those who are working on health care at Senior centers
  • Householders who take care of senior senior family member
  • Yoga practioners

Yoga and the Cardiovascular System

“The Yogi regards the physical body as an instrument for his journey towards perfection” – Swami Vishnu-devananda

The human body can be divided into several systems according to their functions. For study’s sake, we will look into one system at a time. But, as the body is a living organism, each system is influenced by every other system.

We will research on the practice of Yoga How can it influence and impact on the body’s organ systems.

It is important to have a healthy Circulatory System. Make sure that nothing obstructs the blood vessels and arteries which transport oxygen and nutrients to the whole body. Have a healthy lifestyle in order to avoid Circulatory ailments which can affect the normal operation of your system.

Yoga for Back Pain

Back pain is a common problem that affects most people at some point in their life.

It may be triggered by bad posture while sitting or standing, bending awkwardly, or lifting incorrectly. It’s not generally caused by a serious condition.

Sometimes back pain can be caused by an injury or disease, such as: a slipped disc – when one of the discs in the spine is damaged and presses on the nerves. sciatica – irritation or compression of the sciatic nerve, which causes pain, numbness and tingling that travels down one leg.

What to do
Most cases of back pain get better on their own and you may not need to see a doctor.

Come to join us in this workshop to learn more detail of causes and how to use some simple but affected yoga postures to help with back pain.

Yoga for High Blood Pressure

An increasing number of people with diabetes mellitus are turning to yoga in an effort to keep their condition under control and improve overall quality of life.

It is well known that regular practice of yoga can help reduce levels of stress, enhance mobility, lower blood pressure and improve overall wellbeing.

It is these benefits that many health experts believe can improve diabetes management and protect against other related medical conditions such as heart disease.

Sun Salutations Workshop

This workshop will teach about the meaning behind the sun salutation, as well as providing detailed instructions and corrections to improve your practice.

Topics covered:

  • Sun Salutation – it’s meaning and significance
  • Meditation in Sun Salutations
  • 12 Sun Salutation postures
  • Practice of Surya Namaskar
  • Breath and movement
  • Spinal health – how we can improve strength and flexibility
  • Benefits of Sun Salutation

Headstand Workshop

Often referred to as the ” king of the asanas”, the Headstand is considered by many to be a panacea for many human ills. It is one of the most powerful asanas for body and mind

However Headstand is not an easy posture for many. You have fear getting into the posture? You are not sure of how to do it step by step? Or you can get intoHeadstand and want to improve it through variations?

This class will help you to improve your practice and give new ideas for taking your practice to the next level. To challenge yourself is good to improve the mind and the balance.

This class also inclued the warm up exercises and other recounter postures.

Headstand Variations Workshop

This workshop will focus on Headstand and Shoulderstand, and the variations cycles for these postures. Learn how to improve your practice, starting from 8 steps of headstand all the way to the advanced variations, such as scorpion, lotus and others.

The class is open to all levels, from complete beginner to advanced. We will teach basic headstand for those who are new and the advanced variations for more experienced practitioners. This class will help you to improve your practice and give new ideas for taking your practice to the next level.

To challenge yourself is good to improve the mind and the balance.

This class will cover:

  • 8 steps of headstand
  • Headstand Variations
  • Shoulderstand – tips and variations
  • How to improve upper body and abdominal strength
  • Auxilliary exercises to help prepare the body for inverted postures
  • Safety and precautionary measures in inversions
  • Benefits of Inverted postures

Forward Bending Variations Workshop

This workshop is to deepen the understanding of forward bending benefits in both physical and pranic levels; which asanas are considered forward bending, including variations not cover in regular class. It will also bring the awareness of stretching particular parts of the body, internal organs and breathing. Suitable for students at all levels.

Highlight of this workshop:
+Understanding of forward bending benefits in both physical and pranic levels
+Use our own body condition (limitation & advantage) to explore the asanas
+Which asanas are considered forward bending.
+Variations not cover in regular class
+Bring awareness of stretching particular parts of the body, internal organs and breathing

Hip Opening Workshop

Tight hip muscles restrict many movement and make us more susceptible to injuries.
There are the connection between the hips-hamstrings and the body, therefore by doing exercise to maintain proper circulation and healthy muscle of the leg – hips will maintain healthy of the body.

Learn how to open up your hip region with targeted asana, slowly, safely.

Backward Bending Workshop

This workshop is to deepen the understanding of backward bending benefits in both physical and pranic levels; which asanas are considered forward bending, including variations not cover in regular class. It will also bring the awareness of stretching particular parts of the body, internal organs and breathing. Suitable for students at all levels.

Highlight of this workshop:
+Understanding of backward bending benefits in both physical and pranic levels
+Use our own body condition (limitation & advantage) to explore the asanas
+Which asanas are considered backward bending.
+Variations not cover in regular class
+Bring awareness of stretching particular parts of the body, internal organs and breathing

Balancing Poses Workshop

This workshop will focus on the Balancing Postures variations. You will learn how to improve your practice, begining with the easy balancing poses such as Tree Pose, then to the more advanced poses like Crow, Headstand or Scopion and others. This workshop for all level, beginner to advanced practitioner.

This workshop includes:
Balancing postures variation for each postures in the 12 basic poses.
Preparation exercises for the interved poses.
Safety instruction for practice.
Benefits of the balancing poses.

Pranayama Workshop

Prayanayama is the science of breath. Learn techniques from the ancient yogis that will help to keep your body and energy balanced. During the travel season, this is especially important. Different breathing exercises can have different effects on the body / mind. We will look at several techniques that can be practiced anywhere, any time, by anyone, that help to increase energy and vitality, bring relaxation and peace of mind, increase bodily heat, and bring balance to the right and left hemispheres of the brain.

Pranayama helps to:

  • Increase Energy
  • Bring clarity of mind and thought
  • Improve Concentration
  • Balance the right and left sides of body and brain
  • Stabilize the mind and emotions
  • Keep the body warm
  • Detoxify
  • Bring about peace of mind and a happy feeling
  • No experience is necessary.
  • Beginners and advanced practitioners are all welcome and will benefit from the class.

Indian Vegetarian Cooking Workshop

There is 40% of the Indian population as being vegetarian.
That is the reason why India has a rich tradition of cooking with vegetables. Specially the Yogi’s diet mostly base on Indian Ayurveda cooking. Which is help detox and cleansing as well as providing nutrition for the body and the mind.

Vietnamese Vegetarian Cooking

Cooking Workshops are fantastic ways to connect with one of the foundational teachings of Yoga in the Sivananda tradition: proper diet. This fun, interactive and hands-on workshop gives you the opportunity to learn a few skills, practice making a simple, vegetarian and healthy meal and enjoy a delicious feast at the end. Food and all utensils provided.

Food prepared properly and with love is a source of energy, health and joy. You will learn how to cook a balanced meal, how to use spices wisely and how to combine the six tastes.

Vietnamese cooking and its cultural history in Southeast Asia, include lots of fresh herbs and vegetables, regional cuisines. In this workshop, we are going to cook some basic Vietnamese dishes for daily meals. And how to use Vietnamese spices for cooking.

Kirtan Workshop

Mantra chanting (kirtan) is the easiest and the most joyful technique towards soothing the nerves and directing the emotions to a positive goal. While the Mantras are in Sanskirt, the kirtan can be sung in any language. Music is the Yoga of sound. Kirtan are much more fun when you do with group or even alone when you meditate.
Join us in the weekend kirtan workshop to fill the mind with purity and generates harmony and Bliss.

Yantra Painting Workshop

Yantras are sacred geometrical symbols that help to evoke a peaceful feeling and are used as a visual aid in meditation. During this workshop, we will learn to draw and paint these sacred symbols. This is a meditative practice that is done in silence, to bring about peace of mind and tranquility, using the vision, color, patterns and symbols to calm the mind and emotions, and bring the right and left hemispheres of the brain into balance.
No artistic skill or experience is necessary. Yantra painting is a scientific and mathematical process, as well as an art! We will teach you from the beginning.

Japa Meditation Workshop

Japa meditation is repeating a Mantra, with or without a rosary or malabead. The mantras are mysterious sounds heard by the Rishi in the deep meditation state and passed on to the disciples.

Japa meditation purifies the mind, increases the will power, increases the concentration and immediately converts the vibration of the body and the mind to a higher and more positive level.

In the Japa Meditation Workshopyou will have the opportunity to learn more about a new form of Yoga meditation, learn how to use rosary and practice the secret mantra: Om Namo Narayanaya .

Guru Vishnudevananda said, “In order to avoid the negative effects of the present day, in order to find our own unlimited power, become Om Namo Narayanaya billionaire.”

Stress Relief Workshop

One of the main causes of stress is negative feelings and thoughts. Our minds may be saturated and our sensitivities numbed by information overload and the confusion and despair that comes from local, national or world negative events.

In this atmosphere, it is difficult for us to access our innate positive and joyful nature and remember the goodness of men and the grace. We need to see clearly and take a break from our busy lives to recharge and reconnect with the beauty and meaning of life.

We can not change the external but we can change our outlook about it. We can not redo the past and it is not helpful to worry about the future, but we can live in the solid present and make the best of it.

 

Satsang

The group meditation or “Satsang” is the heart of Yoga teachings and provides one of the most effective means for progress in spiritual life.

Sundays and wednesday: 6.30pm – 8.00pm
Monday – Saturday: 6am – 7:15am

Satsang means literally “company of the wise,” or a meeting of like-minded people gathered for spiritual practice. No previous knowledge or experience of Yoga is required, and everyone is invited to participate. Each session includes 30 minutes of silent meditation, beginning with guided instruction, 30 minutes of devotional chanting, and a short lecture or reading on Yoga philosophy.

On occasion we host guest speakers, or feature concerts of a spiritual nature as part of the Satsang. Satsang is open to members of all faiths, creeds, beliefs, and religions. All are welcome and Satsang is free of charge.

After Sunday Satsang you are invited to a free food or fruit prepared by our staff

Open House

A special opportunity to become familiar with Yoga and the various programs conducted here at the Sivananda Hochiminh center. 

Includes: 

  • Introduction to the practice and theory of Yoga and Meditation.
  • Sow the seeds for a healthy and balanced lifestyle.
  • Find out what yoga is and how it affects your body, mind and spirit.
  • You may take all or part of the program. Call to reserve now!

10:00 am – 11:30 am, 90 minutes asana class – all levels
5.00 pm – 6.30 pm, 90 minutes asana class – all levels
6:30 – 8:00 pm Satsang: Mediation, Chanting, Intro to Sivananda Yoga

Karma Yoga

The Sivananda Yoga Center is an all-volunteer organization and non-profit organization and is run purely in the spirit of Karma Yoga (selfless service). All teachers and staff members are volunteers, and the Center functions only with the help of many individuals who are inspired by the Yoga teaching. You are always welcome to join us as a “karma yogi.” Some of the areas where you can offer your services are: office, maintenance, gardening, cleaning, cooking, computer, poster runs. If you have any special skills, please share them with us. Tell your friends about us, and help us spread the teachings to others.

 

Swami Pranavananda

Swami Pranavananda

Swami Pranavananda, hails from the USA, and has been a Yoga and Meditation teacher since 1995 in the US and abroad. He teaches mainly the Hatha Yoga and Anatomy sections for the TTC courses. He was the director of the Sivananda Yoga Vedanta Centers in Los Angeles, CA and San Francisco, CA for a few years. Currently he is serving in Vietnam teaching in the Hochiminh center. He enjoys taking classes to learn Vietnamese.

 

Ganga Chaitanya

Ganga Chaitanya

Ganga Chaitanya graduated from International Sivananda Yoga teacher training course in 2009 and Advanced yoga teacher training course 2010 at the Yoga Farm in Grass Valley USA. She is also a graduate of the “Yoga as Medicine”, “Yoga Psychology”, and “Ayurveda and Yoga Wellness” course. She has been the director of the very dynamic Sivananda Yoga Centre in Ho chi minh City since 2011 and took her brahmacharya vows in 2017.

 

Outdoor yoga

At the Ho Chi Minh center we do month outdoor yoga classes in the center park in the city.  Practicing yoga outside is nice for fresh air but also to involve normal people on the street that pass by and take an interest to see what yoga is about.

Please contact us for upcoming dates and locations and join us to practice outdoors.

Garden and Sustainability

The Sivananda Yoga Center has many plants and vegetation.  For a yogi connecting to nature is very important to increase prana and life-force.  Even though we are located in the middle of district one of the city our gardens make us feel like an oasis of peace and tranquility.

We endever to protect the environment by minimizing waste and reusing and recycling old materials.

 

Learning

SIVANANDA YOGA HO CHI MINH CENTER

At Sivananda Yoga we recommend to study the many books written by Swami Sivananda and Swami Vishnudevananda.  Many of these have been translated into Vietnamese by our teacher Swami Sitaramananda and can be purchased in any of our centers.

sun salutations plank pose

Complete Illustrated Book of Yoga

delicious food in nature

Meditation and Mantras

group happy and smiling

Bliss Divine

group happy and smiling

Yoga Essentials

group happy and smiling

Yoga Asanas

We sell some small boutique items such as T-shirts, yoga mats, yoga pants, cushioins, and other yoga accessories.

sun salutations plank pose

T-shirts

delicious food in nature

Yoga Mats

group happy and smiling

Yoga Pants

Sivananda Yoga

Teacher Training Courses

About the TTC

The Sivananda Yoga Teacher Training Course was created by Swami Vishnudevananda in 1969.  In 1957, Swami Sivananda sent Swami Vishnudevananda to America long before anybody had even heard the word yoga.  Swami Vishnu was the first yoga master to train people in the West into yoga teacher training courses.  He designed the course to give students a complete knowledge of the practice and philosophy of Yoga.

 

  • Uniquely, this course is meant for world peace as each person would know how to get back to peace and will radiate peace all around.
  • The course is now taught by his senior disciples throughout the world to more than 1,200 students each year.
  • Now with over 45,000 graduates, the Sivananda yoga teacher training is the largest classical yoga training in the world.

Keep in Touch

SIVANANDA YOGA HO CHI MINH CENTER

Ho Chi Minh Sivananda Yoga Vedanta Center

25 Tran Quy Khoach, Tan Dinh, District 1
Ho Chi Minh City, 71008 Viet Nam

[email protected]
Telephone: (+84 28 6680 5428)

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