Integral Yoga Institute San Francisco, 770 Dolores Street, San Francisco, CA (2026)

03/31/2026

Monday April 06th • 7:15am - 8:00am PDT

Reason and Mystery; Two Lenses on the Same Reality, 7-day meditation course with meditation teacher and teacher trainer Diana Meltsner, C-IAYT, ERYT-500, YACEP

Online for seven morning meditations and brief talks, held daily from Monday, April 6, through Sunday, April 12, 2026. These sessions will focus on developing meditation that integrates two perspectives: Analysis and Mystery.

The Analytical Mode asks:

• What is happening right now?
• What is the process here?
• What is skillful or unskillful?

The Mystical Mode asks:

• Can I be with this without needing to know?
• Can I trust the unfolding moment?
• What if the deepest truths are felt rather than understood?

Kena Upanishad:
“It is known to the one who does not know it.
It is unknown to the one who thinks he knows.”

We will explore practices that cultivate both the intellect and the mystical heart:

• Meditation that develops a narrow focus—grounded in analysis, discernment, and clear seeing
• Open-awareness meditation rooted in faith, mystery, and living in the question

These practices foster different types of attentiveness. Each expands our perception of reality and reflects the brain’s dual hemispheric functionality, which supports complex cognition, balanced behavior, and true discrimination—viveka.

Meditation, talk, discussion, and sharing will be included. Some experience with meditation is required.

Diana’s recent blog on this topic.

All sessions will be recorded and shared with participants for later viewing on a daily basis.

03/30/2026

Satsang: Interfaith Celebration of Easter and Passover, The Divine Mystery

Saturday April 04th • 5:30pm - 6:30pm
PDT • In-Person and Online

Join Swami Vimalananda and Surya Stuart Dick for this interfaith celebration. We will open a discussion on the holy day’s mystical and practical significance in Jewish, Christian, and Yogic traditions. There will be time for personal sharing.

Passover is the Jewish holiday of liberation. It represents freedom from the constructs that bind us. But where does that leave us? We know how the Jewish telling of the holiday plays out, but those who were uprooted didn’t know what would happen next. Or how to cope.
Stuart will highlight tools from the Jewish teachings as we search for ways to manage profound personal and communal change.

Satsang is a special time for us to come together as a community. In Sanskrit, Sat means truth and Sangha means community. Satsang offers an opportunity to come together to share spiritual teachings. The philosophy of Integral Yoga is explored often through an informal discussion. Although our spiritual paths may diverge, the act of sharing spiritual teachings with others is inspiring and creates a solid foundation for continued practice. This donation-based program will not be recorded.

People of all faiths are welcome.

Everyone is welcome to stay for tea and light snacks afterwards.

03/30/2026

This poem speaks to me right now. I am practicing daily to stay attuned to the ground of being that connects us to the whole web of life, providing equanimity in the face of life's dramas. At the same time, I am saddened and frustrated to see how normal suffering and violence have become for us. I want to be a presence of peace and stand up against injustice AND I know that love and loss will always be part of the human experience.

"Adrift" by Mark Nepo

Everything is beautiful and I am so sad.
This is how the heart makes a duet of
wonder and grief. The light spraying
through the lace of the fern is as delicate
as the fibers of memory forming their web
around the knot in my throat. The breeze
makes the birds move from branch to branch
as this ache makes me look for those I’ve lost
in the next room, in the next song, in the laugh
of the next stranger. In the very center, under
it all, what we have that no one can take
away and all that we’ve lost face each other.
It is there that I’m adrift, feeling punctured
by a holiness that exists inside everything.
I am so sad and everything is beautiful.

03/29/2026

Savasana, or Co**se Pose: Sava (co**se) + Asana (pose)

is the final resting pose in yoga, derived from the Sanskrit sava (co**se) and asana (posture). It involves lying flat on the back to induce deep relaxation, calm the nervous system, and integrate the benefits of yoga practice.

• Purpose: To consciously relax the body and mind, reducing stress, lowering blood pressure, and encouraging deep, conscious rest.

• Symbolism: It represents surrender and the merging of the individual with the present moment.

Usage Examples in Yoga:

• Final Relaxation: The primary closing pose after active yoga, often held for 5-15 minutes.

• Yoga Nidra: Used as the foundational pose for guided, deep, yoga nidra meditation.

• Restorative Yoga: Employed to facilitate deep, gentle healing for the nervous system.

• Between Poses: Occasionally used to regain breath and energy during intense practice or when needed.

Benefits:

• Reduces Stress: Lowers stress hormones and calms the mind.
• Relieves Fatigue: Provides physical rest for muscles after exercise.
• Regulates Nervous System: Activates the parasympathetic nervous system ("rest and digest" mode).
• Improves Focus: Enhances mental clarity and emotional well-being.

**sepose

03/24/2026

Trusting What Comes

We all encounter situations that lie beyond our control and are often difficult to accept. From the perspective of our limited minds, it can be nearly impossible to perceive any benefit in the challenges that confront us. Yet, when we reflect over time, we may begin
to recognize how obstacles quietly shape us—calling forth new strength and resilience. Like a river meeting a dam, what appears to obstruct can also awaken a deeper power within us.

When we begin to view life’s difficulties not as random misfortunes but as opportunities for growth, our relationship to them changes. If we cultivate faith that whatever comes to us ultimately serves a higher good, we can soften our resistance. Through prayer, we
open ourselves to guidance and the strength to accept even what brings us pain.

In this humility, we loosen the ego’s illusion of control and become receptive to a deeper wisdom. Gradually, life’s challenges teach us to release our attachment to what we believe we need in order to be happy. They guide us inward, toward the unchanging source of peace that is always present.

As Rumi reminds us, “each has been sent as a guide from beyond.” When we begin to recognize this truth in our own lives, trust naturally arises—and even our greatest difficulties become easier to embrace.

The Guest House
by Rumi

This being human is a guest house.
Every morning a new arrival.

A joy, a depression, a meanness,
some momentary awareness comes
as an unexpected visitor.

Welcome and entertain them all!
Even if they’re a crowd of sorrows,
who violently sweep your house
empty of its furniture,
still, treat each guest honorably.
He may be clearing you out
for some new delight.

The dark thought, the shame, the malice,
meet them at the door laughing,
and invite them in.

Be grateful for whoever comes,
because each has been sent
as a guide from beyond.

Taken from SELECTED POEMS by Rumi, Translated by Coleman Barks (Penguin
Classics, 2004).

03/23/2026

July 8 - August 2, 2026
Wednesdays: 5 - 7:00 pm PT
Sundays: 8:30 am - 12:30 pm PT
ONLINE

For experienced students of Raja Yoga, this in-depth course offers guidance and support for the journey beyond Maya—where practice deepens, discernment becomes essential, and the subtle workings of ego are revealed with greater clarity. Through a side-by-side study of the Raja Yoga Sutras of Patanjali and selected slokas from the Bhagavad Gita, we will explore how these timeless teachings illuminate one another and offer practical guidance for daily life.

This course supports practitioners in clarifying their next steps on the path, refining their sadhana, and loosening identification with the limited personal story that has shaped their sense of self—opening the possibility of greater inner freedom.

Frequent group discussions will foster insight, mutual support, and inspiration, creating a shared field of inquiry and encouragement. Participants will also have the opportunity to co-lead a three-week public scripture study series, with mentoring and support from experienced teaching staff. This course is for personal growth; it is not a teacher training and there is no form of testing at the end of the course.

To learn more about this course and to apply: visit www.integral yogas.org , see Trainings
Swami Ramananda

03/19/2026

A Spiritual Response to a Violent World

Essential Insights

-Spiritual practice could include active engagement in the world—bringing inner wisdom, peace, and compassion off the mat and into everyday actions.

-Cultivate concrete habits (deep listening, seeking common ground, speaking against injustice) so compassionate intention becomes real behavior.

-Maintain equanimity and mindfulness amid conflict; staying balanced lets you respond consciously and promote others' well‑being.

Many people I know are searching for some way to actively respond to a world that has given birth to so much violence and injustice. We want to embody the spiritual principles and practices we embrace in proactive ways. We don't want to see Yoga practice as a withdrawal from the world or simply shake our heads and shrug our shoulders at the events unfolding around us.

We may often think of spiritual awakening as a passive effort to withdraw the senses and quiet the mind to experience Peace within. Certainly, that is an important aspect of spiritual growth – but equally important is how we engage in the world. Both ways of practicing are needed since we want to take action that is guided by the source of wisdom within.

We may need to touch this inner, spiritual Light again and again to awaken it fully enough that it shines in our hearts and minds as we walk through our days. But we need not wait for some level of enlightenment to take Yoga off the cushion or mat and into the street. We can purposely practice moving, talking and thinking with peace and compassion in our hearts.

This intention remains a vague idea unless we find specific ways to cultivate it. We bring compassion into conversations when we listen deeply to another person and make a real effort to understand and respect their needs. We can approach even those with whom we disagree with an open heart and an effort to build on the common ground we share, instead of focusing only on the differences. We can speak out against injustice when we witness it and aspire to be a peacemaker in moments of conflict.

Above all, we can maintain our equanimity in the face of violent words or actions. By keeping our own balance, we sustain a connection to an inner well of peace and bring that energy to the situation. We arm ourselves with mindfulness, enabling us to pause and make conscious choices that consider the well-being of everyone involved.

We also bring more compassion into our world by serving in our local communities. We can offer Yoga classes, serve in a soup kitchen, become politically active, or reach out in myriad ways to those who are struggling. Serving locally in whatever way we feel called connects us to the needs and disharmony in our own neighborhoods where we really can make a difference, and compels us to see beyond our own little worlds. It reminds us that beneath our differences, we are all seeking the same happiness, and that a grateful heart is naturally inclined to uplift others.

On a more subtle level, Sri Swami Satchidananda strongly affirmed that each time we pray for peace in the world, as we do at the end of each Integral Yoga class, we send a profound message into our world. Even though we may not see the effect, each time we visualize peace in our hearts and intentionally send it outwards, we bring healing energies to other hearts.

Every choice we make, everything we do, can be guided by either a ‘me’-centered or ‘we’-centered mindset. Understanding how our daily actions are the moment to moment expression of our beliefs can transform our lives, bringing meaning to every aspect of it. May we all learn to see how bringing spiritual values into everyday life is both a vital response to a violent world and an essential aspect of awakening the inner Light.

03/17/2026

Nadi Shuddhi • Nadi Shuddhi Pranayama (Alternate Nostril Breathing) is a yogic breathing technique designed to purify the subtle energy channels (nadis), specifically Ida and Pingala, balancing the brain hemispheres. It involves alternating inhales and exhales between nostrils, typically for 5–15 minutes, promoting deep relaxation, reduced anxiety, and improved cardiovascular health.
• How to Practice Nadi Shuddhi •
• Prepare: Sit comfortably with a straight spine and closed eyes. Place the left hand on the lap, palm upward.
• Hand Position (Nasika or Vishnu Mudra): Use the right hand. Fold the index and middle fingers toward the palm; use the thumb to close the right nostril and the ring finger to close the left.
Technique:
• Close the right nostril with the thumb, inhale slowly through the left nostril.
• Close the left nostril with the ring finger, release the right, and exhale slowly through the right nostril.
Inhale through the right nostril.
• Close the right nostril, release the left, and exhale through the left nostril.

Repetition: This completes one round. Continue for 5–10 rounds or 5–10 minutes. Do not force the breath; if you feel uncomfortable, stop and return to normal breathing.

Best Time: Best practiced in the morning on an empty stomach, or in the evening to relax.

Contraindications: Those with high blood pressure or heart conditions should avoid holding their breath (Kumbhaka).

Benefits:
• Reduces Stress/Anxiety: Effectively lowers stress and balances the autonomic nervous system.
• Balances Brain: Harmonizes the left (logical) and right (creative) hemispheres.
• Improves Respiratory Health: Increases oxygen flow and clears respiratory passages.
• Prepares for Meditation: Calms the mind and centers energy.

03/11/2026

Mondays • March 16, 23 and 30
6pm - 7pm PDT ¥ Online
Offered individually
Join: Kealoha Deluz, Master of Divinity, Ph.D. in Holistic Studies

The Yoga Spiritual Study series is an offering in which participants learn and discuss how the teachings of Yoga apply to our daily lives.

Samkhya is a foundational philosophy that’s been shaping India’s spiritual landscape for millennia. We’ll explore how this profound wisdom tradition, one of the oldest in the world, is intricately woven into Patanjali’s Yoga Sutras. Using Swami Niranjanananda Saraswati’s book, Samkhya Darshan (Yogic Perspective), as our compass, we’ll unpack the core concepts of Purusha (pure consciousness) and Prakriti (primordial matter). Discover how understanding the dynamic interplay of these two—and the three gunas (qualities of nature)—isn’t just an intellectual exercise; it’s a key to seeing the world and your own yoga practice with fresh eyes. This isn’t about just learning history. Together we’ll connect these ancient insights directly to your personal sadhana (spiritual practice), helping you see your asana and meditation practice in a new light. Gaining a deeper understanding of the mind’s patterns ultimately leading to greater balance, clarity, and inner freedom.

03/09/2026

The Illusion of Separation

One of the root causes of suffering for us all is the illusion that we are each a separate body/mind. On one level, we are separate and we must function that way in our daily lives. But to understand ourselves only this way prevents us from experiencing the ground of being we all share that gives our lives meaning and purpose. As separate beings, we automatically feel insecure and incomplete, and our lives become a relentless effort to acquire and achieve whatever we think will bring us security and fulfillment.

We drive ourselves to look good, win admiration, and ultimately to feel worthy of love, and we end up competing with each other instead of supporting each other. It’s this same dynamic on a large scale, that compels countries to compete with each other for
resources, build up their arsenals of weapons, and either strengthen or attempt to enlarge their borders.

Yoga is a way of life as well as a practice, intended to work with the body/mind to experience the spiritual presence that lies at the heart of our being, our essential nature. When pursued with sincerity and dedication, Yoga practice reveals an innate sense of peace, our connection to the whole web of life, and gives rise to a natural flow of love and compassion for each other, and for all of life.

I really enjoyed reading these words below from Dr. Ela Manga in an article she wrote, entitled "The Onion and the Lotus".

"Consider the life force of the breath. We share a vast ocean of air, exchanging molecules continuously with one another, across borders, across species, across time. The very molecules that are exchanged in our lungs and cells today have passed through the bodies of trees, animals and other human beings from the beginning of time."

"The physical body itself is created from what we consume. A single meal carries within it the labor of countless hands, the generosity of soil, sun, rain, and seed. The genetic code that orchestrates our existence arises from an immense ancestral pool. Even our mitochondria, the engines of our life force, carry DNA inherited from a common maternal ancestor, linking us through deep evolutionary time. More incredible still: the human body contains more bacterial organisms than human cells. And were it not for inhibitory neurons in the nervous system, we might feel one
another’s physical pain as our own."

03/06/2026

Saturday March 7th • 3:30pm - 5:30pn PST • In-Person or Online

Yoga for Strong Bones with Saroja Subrahmanyan,
E-RYT 500

Did you know that yoga can help strengthen your bones? Research by Dr. Loren Fishman shows that practicing 12 specific yoga poses can improve bone density and quality, helping prevent fractures and support bone health at any age. Yoga also enhances balance, posture, and coordination, reducing the risk of falls.

In this monthly workshop, we will cover the basics of the bone-building process, followed by guided instructions for practicing the 12 poses. Integrated within a traditional Integral Yoga structure—including warm-ups, asanas, guided relaxation, pranayama, and a brief meditation—this class supports bone health, posture, balance, and coordination for people of all ages.

All levels are welcome. Modifications will be offered for standing, chair-based, and wall-supported variations so you can practice safely and effectively.

Integral Yoga Institute San Francisco

03/31/2026

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