Sivananda Yoga
Sivananda Yoga is named for Swami Sivananda of Rishikesh, India, who created a very
practical system of yoga that simplified the teachings of the Vedas (the ancient
Hindu text). It was brought to the West by his disciple Swami Vishnu-devananda in
1957.
The goals of Sivananda yoga are strength, flexibility, reversal of physical decay,
and peaceful, yogic breathing. Sivananda Yoga theory is based on five principles:
1.Proper exercise (Asana, or postures)
2.Proper breathing (Pranayama)
3.Proper relaxation (Savasana)
4.Proper diet (Vegetarianism)
5.Proper thinking (Vedanta) and
Proper meditation (Dhyana).
A typical class begins with a student in Savasana, fully relaxed on the floor. There
is then a period of pranayama (called “kriya” in this tradition to mean a cleansing
exercise, not be confused with the “kriya” of Kundalini Yoga.) Typical pranayama
include Kapalabhati (a forceful, pumping breath through the nose where the exhale
is active, but the inhale is passive) and Anuloma Viloma (alternative nostril breathing.)
The student then undergoes a sequence of Surya Namaskar (Sun Salutations), followed
by the 12 basic asana that are sometimes called the “Rishikesh series” because this
sequence was developed in Rishikesh.
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The 12 basic asana for a Sivananda yoga practice are:
1.Headstand
2.Shoulder stand
3.Plow
4.Fish
5.Seated forward bend
6.Cobra
7.Locust
8.Bow
9.Seated spinal twist
10.Crow
11.Standing forward bend
12.Triangle
Poses are gentle and held for long periods of time with an emphasis on slow, deep
yogic breath and experiencing the benefits of these twelve asana. Variation is allowed
within the Sivananda system, so teachers may alter the program to some degree. Classes
end with another period in savasana for deep relaxation, and relaxation is emphasized
after every posture to bring physiological and emotional balance. Mantra and prayers
may be incorporated at the beginning and end of each class.
Sivananda Yoga is a wonderful type of yoga for those looking for a slower paced
yogic practice focused on relaxation and the gradual development of physical goals.
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