Yoga comes in countless styles and forms. For those seeking a deeper spiritual connection and a comprehensive approach, Sivananda yoga holds a special place. This style of yoga is much more than just poses: it's a life philosophy that offers peace and energy, even off the mat.
Sivananda yoga invites you to slow down. It's an accessible and loving way of moving that respects every body—and shows that yoga is much more than stretching, stretching, and sweating. Especially if you're longing for deeper exploration, this approach can offer surprising insights.
What makes Sivananda yoga unique?
Everyone can picture an active Vinyasa class or a relaxing Yin session. But where does Sivananda yoga fit into the different types of yoga? In short, it's a holistic yoga style based on five pillars:
- Movement (yoga poses)
- Breathing (pranayama)
- Relaxation
- Healthy food
- Positive thinking and meditation
Sivananda Yoga isn't a fad; it's a tradition that originated in India. Swami Sivananda developed this comprehensive yoga philosophy in the 20th century as a response to the hectic Western lifestyle. His disciple, Swami Vishnudevananda, brought it to the West and established centers worldwide where this form still holds a central place. What makes it so special? Each class focuses not only on postures, but also on breathing exercises, deep relaxation, positive thoughts, and space for silence. This makes Sivananda Yoga a distinctly spiritual yoga, without becoming vaguely vague.
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What does a typical Sivananda yoga class look like?
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Unlike some other yoga styles, Sivananda Yoga has a fairly rigid structure. This may sound boring, but it's precisely this structure that can bring peace and depth. Here's how a class typically is structured:
- Start with a short relaxation
- Breathing exercises (such as the full breath or the famous 'alternate nostril breathing')
- Warming sun salutations
- Twelve fixed postures (asanas), always in the same order
- Long final relaxation
- Often a closing meditation or mantra
What's striking: the pace is slow, giving you plenty of time to feel and breathe. This makes Sivananda yoga suitable for beginning yogis, but also for those seeking more depth. The poses—including headstand, forward bend, and backbend—are classically chosen for optimal effects on both body and mind. Everything revolves around balance, including for the nervous system.
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The Five Pillars of Sivananda Explained
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1. Movement: postures for everyone
The classic Sivananda series consists of 12 asanas: from headstand to bridge. Not all poses are immediately suitable for everyone, but the beauty is: modifications are always welcome. It's precisely the mindful execution, rather than the need to "perform," that makes this style of yoga extra safe. And, let's be honest, sometimes you just skip the headstand. We're not acrobats here, after all.
2. Breathing: Power for on and off the mat
Breathing exercises are a regular part of the routine. Perhaps the most well-known is alternate nostril breathing. This technique is intended to balance the nervous system—something that is tentatively underscored in scientific studies, although further research is always welcome (source: PubMed, 2023). Please note: this is not medical advice.
3. Relaxation: resetting on a deep level
In our Western society, relaxation is sometimes seen as "lazy" or a luxury. Sivananda Yoga sees it differently: rest is just as important as effort! Deep relaxation follows each series of poses, allowing the body and mind to experience true peace. Perhaps the most important asana is Savasana, or the corpse pose.
4. Nutrition: purity as a basis
Sivananda yogis choose – as much as possible – a vegetarian diet, focusing on foods that provide energy but don't burden. Think plenty of vegetables, fruit, nuts, seeds, grains, and legumes. Sivananda himself said: "You are what you eat." Importantly, everyone makes their own conscious choice. It's about balance, not dogma.
5. Positive thinking and meditation: peace of mind
A kind of mental gym: focusing on positive thoughts and meditation is practically a given for Sivananda. Don't see it as sugary optimism, but as the art of living. Meditation helps you connect with yourself; positive thoughts lay the foundation for resilience, even in the face of adversity.
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Symbolism and inspiration from Sivananda yoga
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What makes this style of yoga spiritual isn't just the pace, but especially the philosophy behind it. Sivananda yoga invites self-reflection. The twelve classic poses symbolize the journey we all make: sometimes you stand firmly in a powerful pose, sometimes you surrender to relaxation. This variation creates strength and flexibility, both on and off the mat.
Chanting mantras and ending together in silence are also important elements. This helps you feel connected—with yourself and with the world around you. And let's be honest, who couldn't use a moment of deep rest these days?
Sivananda yoga in daily life
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The power of Sivananda lies in its application to everyday life. Whether you're working flat out, studying, caring for others, or simply longing for a little more peace: the five pillars help you make truly nourishing choices. Need a little more rest? That's not a sin here, but essential! And yes, even if you can't manage a headstand, you'll quickly find that Sivananda yoga keeps you grounded.
If you want to practice at home, start small: with a few poses, a simple breathing exercise, or a short final relaxation. Anything goes, nothing is required. And who knows, you might just discover where this spiritual style of yoga will take you.
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Frequently Asked Questions
What is the biggest difference between Sivananda and other yoga styles?
Sivananda yoga combines yoga postures, breathing, relaxation, nutrition, and a positive mindset into a single, structured class. Other yoga styles, such as Vinyasa or Hatha, often emphasize physical exertion or variation, while Sivananda focuses primarily on balance and integration of all aspects of yoga.
Is Sivananda Yoga suitable for beginners?
Absolutely! While some poses (like the headstand) can be challenging, adaptation is the norm. The slow pace and extensive relaxation make this style accessible to all levels.
Should I eat vegetarian when practicing Sivananda Yoga?
No, nothing is required. Sivananda recommends a vegetarian diet based on the principles of purity and health, but everyone is free to make their own choices.
Fun fact
Swami Sivananda was originally a physician. His vision of yoga as a "universal medicine" was therefore based on a unique combination of medical and spiritual knowledge.
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