Sivananda Yoga: A Return to Simplicity and Stillness

Have you ever stepped into a yoga class and felt like everything slowed down--in the best possible way? That's the magic of Sivananda Yoga. Rooted in tradition and guided by simplicity, this style invites us to step off the treadmill of modern life and into a deeper rhythm--one that begins with the breath.

Where It All Began

Sivananda Yoga was developed by Swami Vishnudevananda in the 1950s, based on the teachings of his guru, Swami Sivananda. Their mission? To spread peace, health, and spiritual well-being through the classical teachings of yoga. It's not a trendy reinvention--it's a return to the source. With roots in ancient Hatha yoga, Sivananda emphasizes a holistic approach: it's not just about the poses; it's about how you live.

What Makes Sivananda Yoga Unique?

This style is built on Five Points of Yoga--think of them as pillars:

1. Proper Exercise (Asana) -- A set sequence of 12 basic postures, practiced slowly and mindfully.

2. Proper Breathing (Pranayama) -- Deep, conscious breathing to revitalize the body.

3. Proper Relaxation (Savasana) -- Rest isn't an afterthought; it's a core practice.

4. Proper Diet -- A vegetarian diet that supports clarity and vitality.

5. Positive Thinking & Meditation -- Cultivating peace through the mind, not just the body.

In a typical class, you'll experience a gentle warm-up, followed by pranayama (yes, we breathe before we move), then move into the sequence of 12 classical asanas. Each posture is held a little longer than in a vinyasa flow, inviting deeper awareness and inner stillness.

Why Practice Sivananda?

If you're craving grounding, structure, and spiritual nourishment, Sivananda offers a beautiful homecoming. It's ideal for those who want to slow down, build a solid foundation, or reconnect with the deeper purpose behind their practice.

Benefits include:

- Improved flexibility and strength

- Balanced nervous system

- Enhanced concentration and calm

- A steady return to the present moment

A Simple Sivananda-Inspired Sequence

Here's a short sequence you can try at home:

1. Kapalabhati Breath (30--60 seconds)

2. Anuloma Viloma (Alternate Nostril Breathing) (2--3 minutes)

3. Sun Salutation (Surya Namaskar) -- 3 slow rounds

4. Headstand (or Dolphin Pose as a prep)

5. Shoulderstand

6. Plow Pose

7. Fish Pose

8. Sitting Forward Bend

9. Cobra Pose

10. Locust Pose

11. Bow Pose

12. Spinal Twist

13. Crow Pose or Seated Balance

14. Savasana -- at least 5--10 minutes

Don't worry if you're not doing headstands just yet--the sequence can always be adapted. The focus is never on "nailing" the pose; it's on feeling the breath, finding balance, and staying curious.

Curious to explore more?

Have you ever tried this style of practice? What surprised you about slowing down? I’d love to hear your experience—or your hesitation.