Sivananda Yoga
Sivananda Yoga: A Holistic and Structured Path
Sivananda Yoga is a traditional, non-proprietary style of Hatha yoga that emphasizes a holistic approach to well-being. It was developed by Swami Sivananda and brought to the West by his disciple, Swami Vishnudevananda, who summarized its philosophy in five simple principles.
The Five Points of Yoga
- Proper Exercise (Asana): Based around a fixed sequence of 12 core postures.
- Proper Breathing (Pranayama): Techniques like Kapalabhati and Anuloma Viloma are integral.
- Proper Relaxation (Savasana): Deep relaxation is practiced at the beginning, middle, and end of each class to rejuvenate the body and mind.
- Proper Diet (Vegetarian): Emphasizes a sattvic (pure), vegetarian diet to promote physical and mental health.
- Positive Thinking & Meditation (Vedanta & Dhyana): The ultimate goal is to control the mind through positive thinking and focused meditation.
What to Expect in a Class
A Sivananda class is highly structured and follows a consistent format, making it predictable and meditative.
- Opening Prayer & Chanting: Classes typically begin with the chanting of "Om" and other mantras.
- Pranayama: A significant portion of the class is dedicated to breathing exercises.
- Surya Namaskar (Sun Salutations): Several rounds are practiced as a warm-up.
- The 12 Basic Postures: The core of the class is a sequence of 12 asanas: Headstand, Shoulderstand, Plow, Fish, Seated Forward Bend, Cobra, Locust, Bow, Half Spinal Twist, Crow (or a variation), Standing Forward Bend, and Triangle. Poses are held, and relaxation in Savasana occurs between more demanding postures.
- Final Relaxation: A long, guided Savasana (10-15 minutes) concludes the class.
Benefits
- Provides a holistic framework for a yogic lifestyle, extending beyond the mat.
- The fixed structure allows for a deeply meditative and introspective practice.
- Balances strength, flexibility, and deep relaxation.