Sivananda Yoga

Sivananda Yoga was systematized by Swami Vishnudevananda based on the teachings of his guru Swami Sivananda Saraswati. The method presents yoga as a complete lifestyle system built on five principles, with physical postures as just one component.

The Five Principles

1. Proper Exercise (Asana): The 12 basic poses plus variations practiced in every class
2. Proper Breathing (Pranayama): Specific breathing techniques practiced daily
3. Proper Relaxation (Savasana): Deep relaxation as a counter to modern stress
4. Proper Diet (Vegetarianism): Sattvic (pure, light) vegetarian diet as foundational to yogic health
5. Positive Thinking and Meditation: Mental practices that complete the system

The 12 Basic Poses

Every Sivananda class includes the same 12 basic poses: headstand, shoulderstand, fish pose, seated forward fold, cobra, locust, bow, seated spinal twist, crow or peacock, standing forward fold, triangle, and final relaxation (Savasana).

Global Reach

The Sivananda organization operates ashrams and centers worldwide, maintaining consistent teaching standards across locations. The organization has trained thousands of yoga teachers through their intensive training programs.

Mat Considerations

A standard mat works well for the traditional, non-vigorous pace of Sivananda classes. The emphasis on final relaxation suggests comfort — adequate cushioning — is an important consideration. Because the same 12 poses are practiced each time, practitioners quickly learn exactly what their mat needs to support.