Introduction to Sivananda Yoga

By
Ann Pizer
Ann Pizer
Ann Pizer

Ann Pizer is a writer and registered yoga instructor who teaches vinyasa/flow and prenatal yoga classes.

Learn about our editorial process
Updated on September 28, 2021
Reviewed by
Sara Clark
Sara Clark
Reviewed by Sara Clark
on June 29, 2020

Sara Clark is an EYT 500-hour certified Vinyasa yoga and mindfulness teacher, lululemon Global Yoga Ambassador, model, and writer.

Learn about our Review Board
Man doing triangle poase
John Freeman/Dorling Kindersley/Getty Images

Sivananda Yoga comes from the lineage of Swami Sivananda, as brought to the west by his disciple Swami Vishnudevananda in the late 1950s, making this style of practice an important part of yoga's first wave of popularity outside India.

Sivananda (1887-1963) was well-known in India in the 1930s, when he founded an ashram in Rishikesh. He had previously been a practicing physician. He was sought after by western students who wished to study yoga and Vedanta. He founded the Divine Life Society in 1936 to organize and disseminate his teachings.

Important Disciples

Sivananda's yoga and philosophies traveled west courtesy of several influential disciples. One was Swami Satchidananda, who founded Integral Yoga.

Another was Vishnudevananda, who came to North America in 1957 and soon started the first Sivananda Yoga Vedanta Center in Montreal, Canada. The key philosophical points and yoga methodology associated with Sivananda Yoga were the efforts of Vishnudevananda on behalf of further spreading his guru's messages.

Today there are Sivananda Yoga Vedanta Centers in major cities in the U.S., western Europe, South America, and Asia, as well as eleven ashram retreats.

Philosophy

The Sivananda method is based on five principles for optimal health and spiritual growth, as described by Vishnudevananda. They are:

  1. Proper exercise (Asana, focusing on twelve poses in particular)
  2. Proper breathing (Pranayama)
  3. Proper relaxation (Savasana)
  4. Proper diet (Vegetarian)
  5. Positive thinking (Vedanta) and meditation (Dhyana)

Basic Sivananda Yoga Poses

A typical class begins with pranayama exercises. After warming up with sun salutations, the focus is on mastery of the twelve basic poses in the following order:

  1. Headstand
  2. Shoulderstand
  3. Plow
  4. Fish
  5. Seated Forward Bend
  6. Cobra
  7. Locust
  8. Bow
  9. Seated Spinal Twist
  10. Crow or Peacock
  11. Standing Forward Bend
  12. Triangle

Savasana closes the class. The poses are ideally done slowly and with control to stretch and strengthen the body as well as open the chakras.

The 12 basic poses of Sivananda include a little of everything: inversions, backbends, forward bends, twists, balances, and hamstring stretches. As students become proficient in the 12 basic poses, variations may be introduced.

Is Sivananda Yoga for You?

The goal of this practice is to promote physical, mental, and spiritual well-being. The asana system is fairly fixed, so you must enjoy working slowly and methodically to fully master the prescribed poses. If you'd like to dive deeper into Indian philosophy, Sivananda will be supportive of this.

Was this page helpful?
0 Sources
Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Related Articles