SIVANANDA YOGA
TRADITIONAL AND CLASSICAL YOGA
Written by Valentine
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DISCOVER SIVANANDA YOGA
HOLISTIC BALANCE FOR BODY AND MIND
Sivananda Yoga is a traditional practice that follows a holistic approach to yoga, integrating postures (asanas), breathing (pranayama), relaxation, meditation and ethical principles.
Based on the teachings of Swami Sivananda, this style aims to promote physical, mental and spiritual health through a balanced and disciplined practice.
Sivananda Yoga is ideal for those seeking a complete approach to yoga, in line with the principles of yogic living.
ANCESTRAL ORIGINS OF SIVANANDA YOGA
Sivananda Yoga takes its name from the great spiritual master Swami Sivananda Saraswati (1887-1963), one of the most influential figures in modern yoga. Renowned for his teachings on holistic health, spirituality and yogic philosophy, Swami Sivananda founded the Divine Life Society in Rishikesh, India, in 1936. His approach to yoga is distinguished by its integration of the physical, mental and spiritual aspects of yoga, aiming to offer a path of total transformation for the individual.
Sivananda Yoga as it is practised today was developed by his disciple, Swami Vishnudevananda (1927-1993). In 1957, on the advice of his master, Swami Vishnudevananda left India to spread the teachings of yoga throughout the world. In 1959, he founded the first Sivananda Yoga Vedanta Center in Montreal, Canada, marking the beginning of the practice's international expansion. Thanks to his efforts and influential books such as The Complete Illustrated Book of Yoga (published in 1960), Sivananda Yoga has become one of the most widely practised styles of yoga in the West.
Swami Sivananda, a physician by training, advocated a holistic approach to health, based on harmony between body,mind andsoul. His teachings combined the practice of yoga with principles of spirituality, non-violence and selfless service (Seva). He saw yoga as a means of achievingself-realization and spiritual liberation (Moksha), while living a harmonious, balanced life. According to him, the practice of asanas, pranayama and meditation was essential not only to strengthen the body, but also to purify the mind and awaken consciousness.
Sivananda Yoga is based on the five principles of yoga, established by Swami Vishnudevananda, and designed to encourage a healthy and balanced life:
- Asanas (postures): Physical postures are practised to develop strength, flexibility and concentration. They also purify the internal organs and strengthen the nervous and endocrine systems.
- Pranayama (breathing): Controlling the breath promotes theexpansion of vital energy (Prana) and calms the restless mind. Breathing exercises such as Kapalabhati and Anulom Vilom are essential elements of Sivananda Yoga.
- Savasana (relaxation): Deep relaxation after the postures regenerates the body and stabilizes the mind, helping to integrate the benefits of the practice.
- Vegetarianism: Swami Sivananda believed in a sattvic (pure) diet to nourish body and mind. The vegetarian diet is encouraged to promote non-violence (Ahimsa) and optimal health.
- Dhyana (meditation) and Vedanta (philosophy): Sivananda Yoga incorporates meditation to calm the mind and awaken spiritual awareness. Vedanta, the philosophy of non-duality, is also at the heart of the teaching, encouraging the quest forunity with the divine.
Swami Sivananda was a reformer in the field of yoga, advocating the teaching of this discipline in a form accessible to the general public, while insisting on the importance of self-discipline and selfless service. He saw the spiritual life not as a retreat from the world, but as a means ofimproving society by living ethically and contributing to the well-being of others.
Sivananda Yoga spread rapidly around the world, with training centers and ashrams established in dozens of countries. Today, it remains one of the most popular yoga styles, with thousands of practitioners, and its influence extends far beyond the borders of India. It is appreciated for its balanced approach to yoga, which integrates not only physical practice, but also deep spiritual and philosophical reflection.
The aim of Sivananda Yoga is to preserve health, reduce stress and awaken spiritual awareness. It is not just a physical practice, but a complete path to personal fulfillment and spiritual realization. Through the practice of postures, breathing and meditation, practitioners are encouraged to develop a deep understanding of their inner nature, and to live in harmony with others and the universe.
In short, Sivananda Yoga is based on ancient teachings but adapted to the needs of modern life. It aims to balance body, mind and soul, while promoting an active spiritual life, healthy eating and a philosophy of selfless service. With his holistic approach to yoga, he continues to transform the lives of practitioners around the world.
HOW SIVANANDA YOGA WORKS
A Sivananda Yoga session follows a well-defined structure, focusing on thebalance between body, mind and soul. In contrast to more dynamic styles of yoga, Sivananda Yoga practice emphasizes slowness andintrospection, with great attention paid to conscious breathing and deep relaxation. Each session, generally lasting between 90 minutes and 2 hours, follows a specific sequence of postures, breathing techniques, relaxation and meditation. Here are the typical stages of a Sivananda Yoga session:
- Mantra chanting (Kirtan or Invocation): The session often begins with the chanting of traditional mantras, such as "Om", the primordial sound. This helps to center the mind and establish a spiritual connection with the practice to come. Some Sivananda centers also begin with invocations to Hindu deities, such as the chanting of the peace mantra, to create a sacred and peaceful environment.
- Breathing exercises (Pranayama): The practice of pranayama is essential in Sivananda Yoga. Two main techniques are generally taught at the beginning of each session:
- Sun salutations (Surya Namaskar): After pranayama, the session continues with a series of sun salutations. Surya Namaskar is a fluid sequence of twelve postures, synchronized with the breath, which serves to warm up the body, stimulate blood circulation and awaken internal energy. This sequence is repeated several times, preparing the body for the following postures.
- Main postures (Asanas): Sivananda Yoga focuses on 12 basic postures, which are held for longer than in some other yoga styles, to allow for deep introspection and conscious adjustment. Here are some of the main postures practised in a typical session: deep breathing and awareness of internal sensations. Inversion postures such as Sarvangasana and Halasana are particularly important in Sivananda Yoga, as they reverse the flow of blood, promoting cellular regeneration and the harmonious functioning of the endocrine glands.
- Deep relaxation (Shavasana): After the main postures, a prolonged period of relaxation is practised in Shavasana. This stage is crucial to allow the body and mind to integrate the effects of the practice. Relaxation is guided, inviting practitioners to relax every part of the body, from head to toe, while remaining aware of their breathing. This deep relaxation reduces stress and calms the nervous system.
- Meditation and Dhyana: Once the body is completely relaxed, the session ends with a short sitting meditation. This meditation aims to calm the mind and direct attention inward. Practitioners are encouraged to observe their thoughts without becoming attached to them, and to cultivate a state of inner witness. This phase of meditation helps to stabilize the mental benefits of the practice, fostering a state of clarity of mind and inner peace.
- Final chanting (Kirtan): To close the session, it's common to end with mantra chanting or prayers (such as Peace Mantra or Guru Mantra). This moment of devotion re-establishes a spiritual connection and gives thanks for the benefits of the practice.
A Sivananda Yoga session is distinguished by its balanced, holistic approach, integrating elements of breathing, physical postures, deep relaxation and meditation. The whole practice is designed to nourish body, mind and soul, while encouraging progressive inner transformation.
TYPE OF SIVANANDA YOGA PRACTICE
Sivananda Yoga is a holistic style of yoga that encompasses all aspects of yogic practice, going far beyond simple physical postures (asanas). It's a balanced, integrative approach, combining breathing techniques (pranayama), postures (asanas), deep relaxation, meditation and a spiritual dimension based on the principles of Vedanta and non-duality. This type of yoga, popularized by Swami Vishnudevananda, focuses on the harmonious development of body, mind and soul, enabling practitioners to cultivate heightened awareness and spiritual fulfillment.
Unlike more dynamic styles of yoga, such as Vinyasa orAshtanga, Sivananda Yoga is characterized by a slow pace and a focus on breath awareness and postural stability. Sessions are designed to encourage in-depth exploration of each posture, with an emphasis onbody alignment,energy balance and inner awareness. Practitioners are invited to hold the postures for longer to allow deep breathing and mental concentration to synchronize, creating a meditative experience within the postures themselves.
Sivananda Yoga is based on five key principles, known as the five points of yoga:
- Postures (Asanas): The 12 basic postures of Sivananda Yoga are practiced to strengthen and soften the body, targeting the main muscle groups, internal organs and circulatory and nervous systems. The postures are always accompanied by conscious breathing, promoting energetic balance and mental stability.
- Breathing (Pranayama): Breathing control is fundamental to this practice. Pranayama helps to purify the body, rebalance vital energies and calm the mind. Techniques such as Anulom Vilom (alternate breathing) and Kapalabhati (shining skull breathing) are practiced to stimulate energy centers and amplify vitality.
- Relaxation (Savasana): Each session incorporates moments of deep relaxation, where practitioners are invited to let go and consciously relax every part of the body. Relaxation, essential to Sivananda Yoga, allows the nervous system to regenerate and the body to rest fully after the postures.
- Diet (sattvic diet): Although this principle is not practiced during sessions, Sivananda Yoga recommends a pure, balanced vegetarian diet(sattvic) to support spiritual practice and maintain a healthy body.
- Positive thinking and meditation: Sivananda Yoga includes elements of meditation andthe study of sacred texts, particularly Vedanta, to encourage inner reflection and a state of mental calm. Meditation helps to calm the mind, reduce stress and deepen spiritual connection.
In terms of physical practice, Sivananda Yoga stands out for its emphasis on progression andbalance. It is accessible to beginners and advanced practitioners alike, as each posture can be adapted to suit individual abilities. Unlike styles such as Power Yoga, Sivananda Yoga does not seek to push practitioners beyond their physical limits, but rather to help them cultivate an awareness of their bodies and develop a conscious, sustainable practice.
The practice of Sivananda Yoga aims to harmonize the physical body, emotions and spirituality. This manifests itself through postures (asanas) that act not only on the body, but also on thebalance of internal energies and mental clarity. By working on the physical body, Sivananda Yoga helps to release muscular tension, strengthen the spine and improve flexibility, while promoting better blood circulation and deeper breathing.
Sivananda Yoga is also renowned for its therapeutic benefits. Indeed, the slow, steady pace of the postures enables practitioners to better understand their own physical limitations and to work gently on areas of tension or imbalance. Inversion postures, such as the candle posture (Sarvangasana), are particularly beneficial for improving blood circulation, stimulating the endocrine glands and calming the nervous system.
The spiritual aspect of Sivananda Yoga is deeply integrated into every session. Mantras, devotional chants (kirtans) and end-of-session meditations aim to nourish thesoul and cultivate an inner connection with the divine. Vedanta, the non-dualistic philosophy underlying this practice, encourages practitioners to develop a deep understanding of the nature of existence, to transcend the ego, and to seekunion with the whole.
In short, Sivananda Yoga is much more than just a physical practice; it's a holistic, balanced approach that touches all dimensions of being. By combining postures, breathing techniques, relaxation and deep spiritual reflection, it enables practitioners to cultivate holistic well-being, while fostering inner evolution and spiritual harmony.
OBJECTIVES AND BENEFITS OF SIVANANDA YOGA
Sivananda Yoga aims to promote a holistic balance between body, mind and spirit, by integrating the five key principles of yoga: postures (asanas), breathing (pranayama), relaxation, sattvic diet and meditation. The ultimate aim of this practice is to lead practitioners towards spiritual realization and profound well-being, by harmonizing all dimensions of their being. Here are the main objectives and benefits of this practice.
1. Physical balance:
Sivananda Yoga helps maintain a strong, flexible body through physical postures that target all major muscle groups. Practised with particular attention to the breath, asanas improve flexibility, strengthen joints and promote better posture. Postures such as Sarvangasana (the candle) and Halasana (the plough) act directly on the endocrine system, stimulating the thyroid glands and helping to balance hormones. By strengthening muscles and bones, Sivananda Yoga helps prevent injury and maintain healthy joints.
2. Stress management and deep relaxation:
One of the main benefits of Sivananda Yoga is its ability to induce deep relaxation. Through regular pranayama practices, combined with moments of complete relaxation (Shavasana), practitioners learn to reduce stress and calm the nervous system. This conscious relaxation releases accumulated tension, calms the restless mind and promotes deep rest. It is particularly beneficial for those suffering from chronic fatigue,insomnia or anxiety disorders. Breathing techniques such as Anulom Vilom (alternate breathing) help to balance the parasympathetic nervous system, leading to stress reduction and better emotional management.
3. Increase in vital energy (Prana):
The breathing exercises (pranayama) and postures practised in Sivananda Yoga are designed to stimulate the flow of vital energy (prana) through the body. By harmonizing the nadis (energy channels), the body regains greater vitality and better management of its energy resources. Regular asana practice reduces fatigue and renews vital energy, giving practitioners a sense of revitalization. This increased energy is also reflected in improved concentration, creativity and emotional stability.
4. Mental transformation and clarity of mind:
By promoting a state of deep relaxation and inner calm, Sivananda Yoga helps to clarify the mind and reduce mental agitation. Meditation, in particular, plays a key role in reducing negative thoughts and destructive mental patterns. By calming the mind and promoting mindfulness, yoga enables practitioners to cultivate a state of inner peace and mental clarity. This is particularly useful when dealing with difficult emotions, daily stress and compulsive thoughts. One of the fundamental aims is to help practitioners master their thoughts and achieve a state of lasting calm, even outside yoga sessions.
5. Spiritual awakening and inner connection:
On a spiritual level, Sivananda Yoga aims to awaken practitioners to their true nature. Through regular meditation and the study of Vedanta, practitioners are guided towards a deeper understanding of their inner being and their connection with the universe. This quest forspiritual awakening transcends material desires and fosters a state of lasting inner peace. The practice encourages progressive spiritual transformation, developing self-awareness and helping to dissolve the ego. The integration of meditation and mantra chanting supports this awakening, enabling practitioners to connect with higher levels of spiritual awareness.
6. Improved general well-being:
Sivananda Yoga is also renowned for its benefits to overall health. It helps to regulate the immune system, improve digestion and maintain optimal hormonal balance. Inverted postures such as Sarvangasana (the candle) benefit blood circulation andcell oxygenation, while postures like Paschimottanasana (seated pinch) promote healthy digestion. The combination of postures and pranayama strengthens the cardiovascular system, improves lung function and contributes to better oxygenation of the body, thus reducing the risk of chronic disease.
7. Development of self-discipline and selfless service:
Sivananda Yoga teaches not only the importance of regular practice, but also the importance of selfless service (Seva). Practitioners are encouraged to integrate the principles of non-violence (Ahimsa) and compassion into their daily lives, serving others selflessly. This helps cultivate humility, patience and a sense of oneness with the world. This selfless service is seen as a means of purifying the ego and harmonizing with universal laws.
In short, Sivananda Yoga offers a holistic, integrated approach to yoga, combining physical, mental, emotional and spiritual benefits. Through regular practice, practitioners develop greater body awareness, emotional stability and a deeper spiritual connection, while fostering a balance between their personal well-being and their relationship with the world.
Valentine's bio
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VALENTINE
1994, Reunion Island, Mauritius, a Life of the Indian Ocean and Yoga
Since childhood, this intrepid traveler has crisscrossed the globe, leaving her footprints on beaches the world over.Passionate about surfing, scuba diving and sailing, she has made the ocean her playground and source of inspiration.
The freedom of the waves, the serenity of the ocean depths and the wind in his sails have punctuated his journey, always guided by a quest for connection with nature.
Through her explorations, yoga has become more than a practice for her - it's a way of life.
Between morning surf sessions and meditative sunsets, she has found in yoga a perfect balance of strength, fluidity and self-awareness.
Today, she combines her passion for water sports with teaching yoga and is part of the Yogaterrae team, here in France, in the South-West and often remotely :)
This adventuress is a true source of inspiration for anyone who aspires to live in harmony with their body and nature.
Through her stories of incredible experiences, she invites everyone to open up to a world where every wave, every breath and every posture is a celebration of life.
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