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 balanced and disciplined practice.
Sivananda Yoga is ideal for those seeking a comprehensive approach to yoga, in accordance 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. Famous 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 to total transformation of the individual.
Sivananda Yoga as it is practiced today was developed by his disciple, Swami Vishnudevananda (1927–1993). In 1957, Swami Vishnudevananda, on the advice of his master, 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. Through his efforts and influential works such as The Complete Illustrated Book of Yoga (published in 1960), Sivananda Yoga has become one of the most widely practiced styles of yoga in the West.
Swami Sivananda, a physician by training, advocated a holistic approach to health, based on harmony between body , mind , and spirit . His teachings combined the practice of yoga with principles of spirituality , non-violence , and selfless service (Seva). He saw yoga as a means to achieve self-realization and spiritual liberation (Moksha), while living a harmonious and balanced life. According to him, the practice of asana , 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 practiced to develop strength , flexibility , and concentration . They also help purify the internal organs and strengthen the nervous and endocrine systems.
- Pranayama (breathing) : Controlling the breath promotes the expansion of life 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 helps regenerate the body and stabilize the mind , promoting integration of the benefits of the practice.
- Vegetarianism : Swami Sivananda believed in a sattvic (pure) diet to nourish the body and mind. A 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 central to the teachings, encouraging the quest for unity with the divine .
Swami Sivananda was a reformer in the field of yoga, advocating the teaching of the discipline in a form accessible to the general public, while emphasizing the importance of personal discipline and selfless service . He saw the spiritual life not as a retreat from the world, but as a means of improving society by living according to ethical principles and contributing to the well-being of others.
Sivananda Yoga quickly spread across the world, with training centers and ashrams established in dozens of countries. Today, it remains one of the most popular styles of yoga, with thousands of practitioners, and its influence extends far beyond India. It is valued for its balanced approach to yoga, which incorporates not only physical practice but also deep spiritual and philosophical reflection.
The goal of Sivananda Yoga is to maintain health , reduce stress , and awaken spiritual awareness . It is not just a physical practice, but a comprehensive path to personal growth 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 the body, mind, and soul, while promoting an active spiritual life, healthy eating , and a philosophy of selfless service . With its holistic approach to yoga, it continues to transform the lives of many practitioners around the world.
HOW A SIVANANDA YOGA SESSION WORKS
A Sivananda Yoga session follows a well-defined structure, focusing on the balance between body, mind, and spirit . Unlike more dynamic styles of yoga, the practice of Sivananda Yoga emphasizes slowness and introspection , with a great deal of attention paid to conscious breathing and deep relaxation . Each session, which generally lasts between 90 minutes and 2 hours, follows a specific sequence of postures, breathing techniques, relaxation, and meditation. Here are the typical steps 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 chanting helps 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 the 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 breathing, which serves to warm up the body , stimulate blood circulation , and awaken internal energy . This sequence is repeated several times, and it prepares the body for the following postures.
- Main Postures (Asanas) : Sivananda Yoga focuses on 12 basic postures , which are held longer than in some other styles of yoga, to allow for deep introspection and conscious adjustment . Some of the main postures practiced in a typical session include: deep breathing and an awareness of internal sensations . Inversion postures such as Sarvangasana and Halasana are particularly important in Sivananda Yoga because they reverse the flow of blood, promoting cellular regeneration and the harmonious functioning of the endocrine glands .
- Deep Relaxation (Shavasana) : After the main postures, an extended period of relaxation is practiced in Shavasana . This step is crucial to allow the body and mind to integrate the effects of the practice. Relaxation is guided, inviting practitioners to release each part of the body , from head to toe, while remaining aware of their breathing. This deep relaxation helps reduce stress and calm the nervous system .
- Meditation and Dhyana : Once the body is completely relaxed, the session ends with a short seated meditation . This meditation aims to calm the mind and direct attention inward. The practitioner is encouraged to observe their thoughts without attachment and to cultivate a state of inner witness . This phase of meditation helps stabilize the mental benefits of the practice, promoting a state of clarity of mind and inner peace .
- Final Chant (Kirtan) : To close the session, it is common to end with chanting mantras or prayers (such as the Peace Mantra or the Guru Mantra). This moment of devotion allows us to reestablish a spiritual connection and give thanks for the benefits of the practice.
A Sivananda Yoga session is distinguished by its balanced and holistic approach, integrating elements of breathing , physical postures , deep relaxation , and meditation . The entire practice aims to nourish the body, mind, and spirit , while encouraging a gradual inner transformation .
TYPE OF PRACTICE OF SIVANANDA YOGA
Sivananda Yoga is a holistic style of yoga that encompasses all aspects of yogic practice, going far beyond mere physical postures (asanas). It is a balanced and 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 , emphasizes the harmonious development of body, mind, and spirit , allowing practitioners to cultivate heightened awareness and spiritual realization .
Unlike more dynamic yoga styles, such as Vinyasa or Ashtanga , Sivananda Yoga is characterized by a slow pace and a focus on breath awareness and posture stability . Sessions are designed to encourage in-depth exploration of each posture, with an emphasis on body alignment , energy balance , and inner awareness . Practitioners are encouraged to hold postures longer to allow deep breathing and mental focus 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 loosen the body, targeting the main muscle groups, internal organs and the circulatory and nervous systems. The postures are always accompanied by conscious breathing , promoting energetic balance and mental stability .
- Breathing (Pranayama) : Breath control is fundamental in this practice. Pranayama helps purify the body , rebalance vital energies and calm the mind . Techniques like Anulom Vilom (Alternate Nostril Breathing) and Kapalabhati (Bright Skull Breathing) are practiced to stimulate the energy centers and amplify vitality .
- Relaxation (Savasana) : Each session incorporates moments of deep relaxation, where practitioners are invited to let go and consciously relax each part of the body . Relaxation, essential to Sivananda Yoga, allows the nervous system to regenerate and the body to fully rest after the postures.
- Diet (Sattvic Diet) : Although this principle is not practiced during sessions, Sivananda Yoga recommends a pure and balanced vegetarian (sattvic) diet to support spiritual practice and maintain a healthy body.
- Positive thinking and meditation : Sivananda Yoga includes elements of meditation and study of sacred texts , particularly those of Vedanta, to encourage inner reflection and promote a state of mental calm . Meditation helps calm the mind, reduce stress, and deepen spiritual connection .
In terms of physical practice , Sivananda Yoga is distinguished by its emphasis on progression and balance . It is accessible to both beginners and advanced practitioners , as each posture can be adapted to suit individual abilities. Unlike styles like 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 and sustainable practice .
The practice of Sivananda Yoga aims to harmonize the physical body , emotions , and spirituality . This is manifested through postures (asanas) that act not only on the body but also on the balance of internal energies and mental clarity . By working on the physical body, Sivananda Yoga helps release muscular tension, strengthen the spine, and improve flexibility, while promoting better blood circulation and deeper breathing .
Sivananda Yoga is also known for its therapeutic benefits . The slow, steady pace of the poses allows practitioners to better understand their own physical limitations and gently work on areas of tension or imbalance. Inversion poses, such as the candle pose (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 each session. Mantras, devotional chants (kirtans), and meditations at the end of the session aim to nourish the soul and cultivate an inner connection with the divine. Vedanta, the non-dualistic philosophy that underlies this practice, encourages practitioners to develop a deep understanding of the nature of existence , to transcend the ego, and to seek union with the whole .
In short, Sivananda Yoga is much more than just a physical practice; it is a holistic and balanced approach that touches all dimensions of being. By combining postures , breathing techniques , relaxation , and deep spiritual reflection , it allows practitioners to cultivate holistic well-being , while promoting 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 goal of this practice is to bring practitioners to spiritual realization and deep 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 and flexible body through physical postures that target all major muscle groups. The asanas , practiced with careful attention to breathing, improve flexibility , strengthen joints , and promote better posture . Postures such as Sarvangasana (the candle) and Halasana (the plow) act directly on the endocrine system, stimulating the thyroid glands and helping to balance hormones . By strengthening muscles and bones, Sivananda Yoga helps prevent injuries and maintain joint health .
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 helps release accumulated tension , soothe the restless mind, and promote deep rest . It is particularly beneficial for those suffering from chronic fatigue , insomnia , or anxiety disorders . Breathing techniques such as Anulom Vilom (alternate nostril breathing) help balance the parasympathetic nervous system , inducing stress reduction and better emotional management .
3. Increase in vital energy (Prana) :
The breathing exercises (pranayama) and postures practiced in Sivananda Yoga aim to stimulate the flow of vital energy (prana) through the body. By harmonizing the nadis (energy channels), the body regains increased vitality and better management of energy resources . Regular practice of asanas helps reduce fatigue and renew vital energy , thus giving practitioners a feeling of revitalization . This increased energy also manifests itself 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 allows practitioners to cultivate a state of inner peace and mental clarity . This is particularly useful in managing difficult emotions , daily stress , and compulsive thoughts . A fundamental goal is to help practitioners gain control over their thoughts and achieve a lasting state of calm , even outside of 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 practice and the study of Vedanta , practitioners are guided toward a deeper understanding of their inner being and their connection with the universe . This quest for spiritual awakening helps transcend material desires and foster a state of lasting inner peace . The practice encourages gradual spiritual transformation , developing self-awareness and helping to dissolve the ego. The integration of meditation and mantra chanting supports this awakening, allowing practitioners to connect to higher levels of spiritual awareness .
6. Improved general well-being :
Sivananda Yoga is also renowned for its overall health benefits . It helps regulate the immune system , improve digestion , and maintain optimal hormonal balance . Inverted postures, such as Sarvangasana (the candle), are beneficial for blood circulation and cellular oxygenation , while postures like Paschimottanasana (seated forward bend) 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 diseases.
7. Development of personal 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 way to purify the ego and harmonize with universal laws.
In short, Sivananda Yoga offers a holistic and integrated approach to yoga, combining physical , mental , emotional , and spiritual benefits. Through regular practice, practitioners develop increased 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 carried by the Indian Ocean and Yoga
Since childhood, this intrepid traveler has traveled the globe, leaving her footprints on beaches around the world.Passionate about surfing, scuba diving and sailing, she has made the oceans 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.
It was through her explorations that yoga became more than a practice for her – it was a way of life.
Between early morning surf sessions and meditative sunsets, she found in yoga a perfect balance of strength, flow 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 adventurer 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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