Sivananda Yoga
Sivananda Yoga is a traditional holistic approach based on five principles: exercise, breathing, relaxation, diet, and positive thinking/meditation. Developed by Swami Vishnudevananda, it offers a complete, accessible practice based on 12 basic postures.
Overview
Sivananda Yoga is named after Swami Sivananda (1887-1963) and was formalized by his disciple Swami Vishnudevananda, who founded the Sivananda Yoga Vedanta Centers in 1959. Over 60 centers and ashrams worldwide continue this tradition. The practice is built on five principles: proper exercise (asanas), proper breathing (pranayama), proper relaxation (Shavasana), proper diet (vegetarian), and positive thinking/meditation.
Core Principles
- 5 health principles: exercise, breathing, relaxation, diet, positive thinking
- 12 basic postures: fixed sequence from headstand to triangle
- Sun Salutation: systematic warm-up of 12 movements
- Deep relaxation: Shavasana between and after postures
- Integrated spirituality: mantras, Vedanta philosophy, karma yoga
Main Indications
- Stress and anxiety management
- Healthy lifestyle seeking
- Digestive disorders
- Chronic fatigue
- Spiritual development
- Beginners seeking structured practice
Session Structure
90-minute class: initial relaxation, pranayama (Kapalabhati + Anuloma Viloma), Sun Salutations, 12 basic postures with Shavasana between each, 15-minute guided final relaxation.
Variations
Open classes for all levels. Advanced classes add intermediate postures. Ashram Yoga Vacations combine yoga, meditation, karma yoga, lectures and vegetarian diet. The 4-week Teacher Training (TTC) is one of the world's most recognized.
Contraindications
- Headstand: glaucoma, cervical problems, uncontrolled hypertension
- Shoulderstand: thyroid problems, fragile cervical spine
- Pregnancy: adapted practice, no inversions after first trimester
Medical Disclaimer
The information presented in this article is provided for educational and informational purposes only. It does not constitute medical advice, diagnosis, or treatment prescription. If in doubt, always consult your physician or a qualified healthcare professional. The techniques described do not replace conventional medical treatment.