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Living Consciously Ananda Meditation Retreat Program

Sushant Pandey, Head of Yoga

Sushant’s family upbringing and school took place in Bihar, before commencing his journey of yoga in 1997 as a postgraduate student of Yoga Psychology in Bihar Yoga Bharati (Deemed University) and worked as a Lecturer there in the same department for four years. Yoga is very much part of Sushant’s family He has a very profound understanding of both practical and theoretical aspects of yogic traditions and is a very spontaneous and skillful teacher of Hatha yoga, meditation and relaxation. He has been teaching yoga professionally since 2000 and has conducted workshops in Indian companies, De-Addiction Centre (Muktangan, Pune), prisons, Army training cantonment and in various other organizations such as Indian Oil (Barauni, Bihar), Railways training center (Jamalpur, Bihar), BSF Training Centre (Hazaribagh, Jharkhand). Sushant joined Ananda in September 2006 and quickly settled into the new surroundings over looking Rishikesh the birthplace of Yoga.

He quickly began transforming the yoga offering at Ananda, providing Traditional Hatha and 8 different forms of Meditation. In more recent times Sushant has introduced the new Ananda Yogic Detox package, Ashtanga Yoga and Yogic Philosophy talks. He was recognized by Spa Finder as one of the top spa professionals of the year in 2010.

“Yoga to me is a process of connection with the moment, here and now and the being”

Program Overview

1st to April 14th 2014

This retreat will be run by Ananda's Head of Yoga – Sushant Pandey from April 1st to April 14th 2014.
The retreat can be booked both for 7nights or for 14 nights.

“Promote the alignment of body, mind, emotions and spirit. Relieve disease and mental stress. Awaken your awareness and inherent self-healing powers. Learn to steady the emotions and calm the mind and gain a sense of perspective. Gain a feeling of peace, freedom and inner strength”.

Intention: To give a very deep and clear insight into the process of meditation as a part of the yogic journey.

Approach: Meditation as widely understood is not a set of techniques or ritual rather it is a state of being of evolved mind. It is a phenomenon which happens as a byproduct of Yogic journey. A holistic or integrative approach of yoga is recommended to actualize this state of consciousness and potential of an evolved mind in a meditative state through various techniques of Hatha yoga such as Asana, Pranayama, Mudra, Bandha and Shatkriyas as well as time proven techniques of Raja yoga, Mantra Yoga and Kriya Yoga.

Outcome: The experience of the retreat will culminate into a sound and reliable understanding of the Yogic system as well as deepening of awareness and experience of meditation; to aid one to live life consciously and mindfully.

Highlight of the Programme
This is a 100-hour retreat program that will initiate you into the rich tradition of Yogic discipline with the exposure to the various theoretical as well as practical aspects of Meditative system.

On arrival each participant will be forked up a kit which will include a set of three books (ASANA PRANAYAMA MUDRA BANDHA, DHARAN DHARSHAN, and SURE WAYS TO SELF REALIZATION), a set of Meditation CDs, the syllabus of the retreat and Chanting Papers etc.

It is a workshop designed to provide everyday tools to aid you in dealing with your mind and its complexities. It is also an opportunity to set aside time for yourself, and discover your true nature. The Retreat will be a beautiful and rhythmic blend of asanas (Yogic postures), pranayama (Hatha yogic breathing), mantras, meditation techniques sourced from the tradition of Tantra, Upanishads, Raja yoga and Kriya yoga and a series of 8 beautiful holistic spa treatments chosen from Ayurveda, western and oriental spa therapies.

Booking the Visiting Master Session

Inclusions of Practices/Treatments in 14 day retreat program:





Hatha Yoga (asana, Pranayama, Mudra, Bandha)
Session will start every day with 10 minutes of Mantra chanting followed by Asana (Hatha Yoga Postures), Pranayama (Hatha Yoga Breathing Techniques), Mudra (Psychic-energetic gestures), Bandha (Energy locks) session.


1 Hour 45 Minutes

10.30-11.30 AM

Bahir-Anga Yoga (Pre-Meditation) Workshop
Theory (Talk)

  • Introduction to Yoga Philosophy
  • Philosophy of Hatha Yoga
  • Aspects of Hatha yoga
  • Philosophy of Raja Yoga
  • Concept of Kundalini yoga

1 Hour

11.30-12.30 PM

Bahir-Anga Yoga Workshop
Practical session
Pranayama (Hatha Yoga Breathing Techniques)

  • Pre-Pranayama Asana
  • Pre-Pranayama Breath work
  • Nadi shodhana Pranayama (Psychic Network Cleansing Technique) Ratio: 1:1, 1:2, 1:1:1, 1:1:2
  • Kapalbhati Pranayama (Frontal Brain Cleansing technique)
  • Bhastrika (Bellows Breath)
  • Bhramari (Humming Bee breath)
  • Sheetali/Sheetkari (cooling breath)
  • Ujjayi (Psychic breath)
  • Moorcha Pranayama (Swooning pranayama)

Mudra (Psychic-energetic gestures)

  • Khechari Mudra (Tongue lock)
  • Shambhavi Mudra (eye brow centre gazing)
  • Bhoochari Mudra (Gazing into nothingness)
  • Nasikagra Drishti (Nose tip gazing)
  • Prana Mudra (Invocation of energy)
  • Akashi mudra (Awareness of inner space)
  • Unmani Mudra (Attitude of mindlessness)
  • Ashwini Mudra (Horse gesture)
  • Vazroli Mudra (Thunderbolt attitude)
  • Sahjoli Mudra (Spontaneous psychic attitude)
  • Shanmukhi Mudra (Closing the seven gates)

Bandha (Energy locks)

  • Jalandhar Bandha (Throat lock)
  • Uddiyana Bandha (Abdominal contraction)
  • Moola Bandha (Perineum contraction)
  • Maha Bandha (The Great lock)

Shatkriya (Hatha Yoga Cleansing)

  • Jal Neti (Nasal cleansing with water)


1 Hour


              Audio/Video Show/Ayurvedic Lectures

1 Hour


Antar-Anga Yoga Workshop (Theory of Meditation)
Theory (Talk)

  • Principles, Techniques and stages of Meditation
  • Theory of Yoga Nidra (Psychic sleep)
  • Theory of Kaya-Sthairyam (Technique to steady Body-Mind complex)
  • Theory of Antar Mouna (Mindfulness of thoughts)
  • Theory of Ajapa Japa (A spontaneous meditation on mantra)
  • Theory of Trataka(One-pointed concentration on Flame)
  • Principles, Techniques and stages of Meditation
  • Theory of Antarakasha(Meditation on Inner space) and Chidakasha Dharana (Techniques of inner visualization)
  • Theory of Hridyakasha Dharana (A technique to harmonize Heart centre)
  • Theory of Dehrakasha (Inner concentration on Psychic space)
  • Theory of Pancha Tattwa Dharana (Meditation on Five elements)
  • Theory of Chakra Dharana (Meditation on the quality and expressions of chakra energies

45 Minutes


Practical (Meditation)

  • Kaya-Sthairyam (Technique to steady Body-Mind complex)
  • Yoga Nidra (Psychic sleep)
  • Ajapa Japa (A spontaneous meditation on mantra)
  • Antar Mouna (Mindfulness of thoughts)
  • Trataka (One-pointed concentration on Flame)
  • Antarakasha Dharana (Meditation on Inner space)
  • Chidakasha Dharana (Technique of inner visualization)
  • Hridyakasha Dharana (A technique to harmonize Heart centre)
  • Chakra Shuddhi (Awareness of Chakras with Mantra)
  • Dehrakasha Dharana (Inner concentration on Psychic space)
  • Pancha Tattwa Dharana A and B (Meditation on Five elements)
  • Chakra Dharana A and B (Meditation on the quality and expressions of chakra energies)



6.00-8.00 PM

Attending Vedanta Lecture/ Spa Treatment
List of Spa Treatments incorporated in retreat program

  • Jal neti                          X 1
  • Reiki                              X 1
  • Thai Massage              X 1
  • Kundalini Massage     X 1
  • Reflexology                  X 1
  • Aromatherapy             X 1
  • Shirodhara                   X 2
  • Abhyanga                     X 2      


Ananda In The Himalayas
The Palace Estate, Narendra Nagar Tehri - Garhwal, Uttaranchal - 249175, INDIA

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