Quick Answer
Sivananda yoga is built around five principles: proper exercise, proper breathing, proper relaxation, proper diet, and positive thinking with meditation. Each class follows a fixed sequence of 12 postures and includes pranayama and savasana. It is suitable for all levels and places equal emphasis on physical practice and spiritual development.
Sivananda yoga was brought to the West by Swami Vishnudevananda in 1957. The International Sivananda Yoga Vedanta Centres now operate across more than 40 countries, making it one of the most widely practised classical lineages outside India.
Unlike many modern yoga styles, Sivananda retains a comprehensive approach that extends well beyond physical postures into diet, lifestyle, and philosophy.
The Five Principles
The system is organised around five principles that together constitute a complete approach to wellbeing: proper exercise (asana) maintains the physical body; proper breathing (pranayama) expands vital energy; proper relaxation (savasana) conserves energy; proper diet (vegetarian, sattvic food) supports clarity of mind; positive thinking and meditation develop mental discipline and inner peace.
The 12 Basic Postures
Every Sivananda class includes the same core sequence: headstand, shoulder stand, plough, fish, seated forward fold, cobra, locust, bow, sitting spinal twist, crow, standing forward fold, and triangle. These postures are held longer than in a flow class and are interspersed with rest. The fixed sequence allows practitioners to track their progress clearly over years.
What to Expect in a Class
A typical 90-minute Sivananda class opens with relaxation, moves through pranayama, progresses through the 12 asanas with guided rest between each one, and closes with final relaxation and often a chant. Mantra is part of the tradition and appears in most classes.
Frequently Asked Questions
Is Sivananda yoga suitable for beginners?
Yes. The fixed sequence and deliberate pace make it accessible, and modifications are available for all postures.
Is headstand compulsory?
It is part of the sequence, but preparation poses and modifications are always offered. Beginners work towards the full posture gradually over months.
Do Sivananda classes include chanting?
Most do — typically an opening and closing mantra. Listening rather than participating is always an option.
Is Sivananda yoga religious?
It has spiritual roots in Vedanta philosophy but is not a religion. The philosophical elements are offered as guidance rather than doctrine.
How does Sivananda compare to Ashtanga?
Ashtanga is more physically demanding and faster-paced. Sivananda is gentler, more contemplative, and explicitly integrates pranayama, meditation, and lifestyle philosophy into each session.
