Yoga for Beginners

Introduction to Meditation

April 25th-May 23, Fridays 6.30pm-7.45pm

In person and Online

Meditation is an invaluable tool for emotional balance and peace of mind. This course will provide step to step guidance for starting a meditation practice. It is helpful for those who are just starting  as well as those who would like to renew their commitment to this practice.

Topics covered  include:

-What is meditation and what are the benefits?

-How to start a meditation practice: The three fundamentals.

-Meditation for beginners and tips for those who are returning practitioners

-Mechanics of the mind: How the mind works and how meditation helps

-Mantras as tools for meditation

The Course includes theory and practice, and is interactive: participants are welcome to ask questions.

Please find a quiet place where you can take the course so you can enjoy the effects of the practice.

*Online participants will receive a Zoom link two days before the course

Bhagavad Gita Course with Maheswari

April 26-May 24; Saturdays 1pm-2.15pm $75

Explore the profound wisdom of the Bhagavad Gita, a foundational scripture of Vedanta philosophy, and embark on a transformative journey of self-discovery and spiritual growth. Together, we will discuss selected verses, drawing inspiration to apply their timeless teachings on life, duty, devotion, and self-realization in our daily experiences. All levels are welcome to enrich their understanding of Yoga as a holistic way of life, finding clarity, purpose, and inner peace. Join us as ancient wisdom meets modern life, unveiling timeless truths for a more fulfilling existence.

Teacher: Maheswari has been teaching yoga and philosophy at the Sivananda Yoga Center and ashram for over twenty years . She is an experienced and compassionate teacher who connects with students of all levels.

May 22nd – June 19th, Thursdays, 6:30pm – 8:00pm. $120

This course builds on the foundation laid in our Yoga 1 course and gives the opportunity to build up a solid practice, including all the basic postures and breathing exercises.

Emphasis is placed on holding postures longer and making smooth transitions between postures. You will also discover some variations of the basic Yoga postures.

This is an ideal refresher course for those who have lapsed in their practice. It is also suitable for experienced practitioners who are new to Sivananda Yoga Center.

Headstand Workshop with Anantya

May 24th, Saturday, 1pm-2:30pm; $35

Headstand is the first of the 12 yoga poses practiced in our open class sequence.

This posture benefits the brain, spinal cord, and sympathetic nervous system, and strengthens the circulatory and respiratory systems.

If you are struggling with this pose, come for this workshop and receive additional assistance and support. We will review the eight steps for coming in and out of the pose safely and systematically and how to overcome common mistakes.

Teacher: Anantya has been a long time teacher who teaches regularly at Sivananda Yoga Center. He is able to connect with students of all levels and assist them in their yoga journey.

Integrative Approach to Managing Stress and Anxiety with Saraswati

Saturday,May 24th  1pm-3.30pm; $55

Learn practical techniques to manage stress and anxiety. This workshop explores the sources of stress and suffering from both Western and Yogic perspectives. Through reflection exercises and guided practices, you will develop skills that you can apply in daily life to build a more supportive connection with yourself and others. No prior yoga experience is required.

Intensive Asana Class with Mayavan

May 25th, Sunday, 7am-10am; $55

(Intensive asana classes are offered once a month . To register for a package of 3 and receive 20% discount please click HERE)

Deepen your practice with an engaging three-hour class that combines practice and theory, taught by special visiting teacher Mayavan. Suitable for intermediate students, this class is an opportunity to challenge yourself and go further in your practice. And don’t worry: the time flies by! You will leave feeling uplifted and full of energy.

This class will allow you to:

• Fine-tune your practice, through personalized corrections
• Strengthen the legs, open the hips and mobilize the spine
• Tap in to more energy through the practice of Sun Salutations and dynamic asanas
• Increase overall strength and stability through standing poses
• Achieve steadiness and comfort in classical asanas
• Gain practical knowledge about the yoga practice and yogic lifestyle

Teacher: Mayavan has devoted his life to learning and teaching the art and science behind yogic practices. He has spent the past three decades in dedicated practice and service to his community. He holds a Masters in Yoga Therapy from Annamalai University in India and has earned the prestigious designations of Yoga Siromani, Yoga Acharya and Yoga Baskara. Mayavan is the director of Yogasalai, a yoga centre in Scarborough.

Japanese Cooking Workshop

with Nalini

Saturday, June 7th, 1.30pm-4.30pm, $65

In this hands-on workshop, Nalini will teach you how to make your own sushi and a variety of delicious small plates typical of  Japanese home-style cooking.

On the menu:

• Inari Sushi – sweet-savory tofu pockets filled with seasoned rice
• Classic Maki & Temaki Rolls – customizable with fresh, colorful ingredients
• Non-Fried Pumpkin Croquettes (Kabocha Korokke) – crispy-on-the-outside, creamy-on-the-inside, all without the deep fryer
• Plus: light sides like simple soup, Japanese pickles, and sweets to round out the meal

Open to all who would like to expand their menus and spend an afternoon in good company learning a new skill.

Bring your aprons and chopsticks!

Teacher: Nalini has long time yoga practitioner and staff at the Sivananda yoga Center. She is originally from Japan and will bring her expertise to all yogis in order to craft meals that are balanced and nutritious.

5Day Morning Pranayama practice

June 9th – 13th, 6am-7am, $55 (online)

Here are some of the benefits of pranayama:
-Optimal gas exchange (O2 and CO2)
-Oxygenation of tissues thanks to breath retention
-Harmonization of metabolic rates and chemical balance of the body
-Clearness of mind and stimulation of the parasympathetic system
-Improvement of digestion and fortification of the immune system

In order to benefit from this program, it is important to participate in all 5 sessions.

Teacher: Mayavan has been a dedicated yoga practitioner since childhood. He holds a Master’s degree in yoga therapy and is the director of Yoga Salai, a community-based yoga center in Scarborough.

Full Moon Kirtan with Narada

June 10th, Tuesday, 8-9.30pm; $30

The full moon amplifies the potency of mantras, making it a powerful time to connect deeply with yourself and others. The synergy of the full moon’s energy with ancient sacred mantras can facilitate meditation and help open the heart.  Everyone is welcome to enjoy kirtan in a welcoming and supportive community.

Yoga for the Hips and Legs with Padmini

Saturday, June 14th, 1-3pm; $38

Tightness in the hips, quadriceps, hamstrings, calves, and glutes is addressed in this
workshop with specific yoga poses (asanas) and breathing exercises that:

⁃ stretch and open up these tight areas
⁃ promote balance and stability
⁃ promote flexibility and range of motion
⁃ relieve physical and mental tension
⁃ promote efficient breathing
⁃ promote mental focus

This workshop is suitable for yoga students of all levels.
Runners and cyclists may find it especially beneficial.

Teacher: Padmini is an experienced Sivananda Yoga teacher with a special interest in Hatha Yoga. Padmini has been practising and teaching at the Yoga Centre for many years and is dedicated to supporting students in their practice by offering her knowledge and guidance.

Introduction to Meditation

June 20th-July 18th, Fridays 6.30pm-7.45pm; $75

In person and Online

Meditation is an invaluable tool for emotional balance and peace of mind. This course will provide step to step guidance for starting a meditation practice. It is helpful for those who are just starting  as well as those who would like to renew their commitment to this practice.

Topics covered  include:

-What is meditation and what are the benefits?

-How to start a meditation practice: The three fundamentals.

-Meditation for beginners and tips for those who are returning practitioners

Pranayama Teacher Training Course:  Understanding the Science and Practice of Breath Regulation

June 21st and 22nd; $375

Schedule: Saturday: 7am – 2pm with a break for lunch;  Sunday: 7am – 12 noon with a break for breakfast

10 continuing education hours and certificate of completion recognized by Yoga Alliance is awarded to all students who complete the course

This course offers a structured approach to understanding pranayama, the yogic practice of breath regulation. Open to yoga teachers of all traditions as well as yoga practitioners with a regular practice, the course provides both theoretical foundations and practical applications. Students will study the concept of prana (vital life force) and examine how the energy body interacts with the physical and mental states through breath. The curriculum explores how specific breathing patterns influence the autonomic nervous system, affect physiological and psychological functioning, and can be applied to support emotional regulation and physical well-being.

Course content includes:

• The physiology of breathing and its connection to the nervous system

• Mechanisms of prana and its role in yogic and scientific models

• How specific pranayama techniques activate or calm different systems in the body

• Application of breath regulation for stress, anxiety, and attention

• In-depth study of practices and techniques such as anuloma viloma, kapalabhati, bhastrika, and kumbhaka

• Safety, contraindications, and how to adapt practices to different populations

Pranayama is increasingly recognized as a somatic intervention with measurable health benefits. Research has shown that slow and regulated breathing can improve heart rate variability, reduce cortisol levels, activate the vagus nerve, and enhance parasympathetic function. These changes are directly linked to improved mental focus, emotional balance, and reduced symptoms of anxiety and trauma-related conditions.

Despite this evidence, pranayama remains underutilized in mainstream therapeutic settings. As noted in The Body Keeps the Score by Bessel van der Kolk, many people living with trauma require body-based interventions to help regulate the nervous system. Breath control is one such tool, yet most clinical recommendations are limited to basic techniques like square breathing or longer exhalations. This course addresses some of that gap by offering a more comprehensive understanding of pranayama’s therapeutic potential, rooted in both traditional yogic frameworks and contemporary research.

TEACHER: Mayavan is an experienced Yoga teacher and dedicated student of Yoga who has spent many years in dedicated practice and service to his community. Mayvan is a director of Yoga Salai, a yoga center in Scarborough,  and holds a Master’s degree in Yoga from Annamalai University, where he also serves as a faculty member.

Intensive Asana Class with Mayavan

June 29th, Sunday, 7 am-10 am; $55

*(Intensive asana classes are offered once a month. To register for a package of 3 and receive 20% discount please click HERE)

Deepen your practice with an engaging three-hour class that combines practice and theory, taught by special visiting teacher Mayavan. Suitable for intermediate students, this class is an opportunity to challenge yourself and go further in your practice. And don’t worry: the time flies by! You will leave feeling uplifted and full of energy.

This class will allow you to:

• Fine-tune your practice, through personalized corrections
• Strengthen the legs, open the hips and mobilize the spine
• Tap in to more energy through the practice of Sun Salutations and dynamic asanas
• Increase overall strength and stability through standing poses
• Achieve steadiness and comfort in classical asanas
• Gain practical knowledge about the yoga practice and yogic lifestyle

Teacher: Mayavan has devoted his life to learning and teaching the art and science behind yogic practices. He has spent the past three decades in dedicated practice and service to his community. He holds a Masters in Yoga Therapy from Annamalai University in India and has earned the prestigious designations of Yoga Siromani, Yoga Acharya and Yoga Baskara. Mayavan is the director of Yogasalai, a yoga centre in Scarborough.

Introduction to Meditation

August 1st-29th, Fridays 6.30pm-7.45pm , $75

Meditation is an invaluable tool for emotional balance and peace of mind . This course will provide step-by-step guidance for starting a meditation practice. It is helpful for those who are just starting  as well as those who would like to renew their commitment to this practice.

Topics covered  include:

-What is meditation and what are the benefits?

-How to start a meditation practice: The three fundamentals.

– Meditation for beginners and tips for those who are returning practitioners

-Mechanics of the mind: How the mind works and how meditation helps

-Mantras as tools for meditation

• Online participants will receive a Zoom link two days before the course