What is Sivananda Yoga?
Jack UtermoehlSivananda yoga is a classical form of hatha yoga that integrates physical, mental, and spiritual practices into a balanced lifestyle.
Developed by Swami Vishnudevananda in the 1950s under the guidance of his guru, Swami Sivananda, this style is known for its structured sequence, emphasis on health and peace of mind, and spiritual philosophy rooted in Vedanta.
The practice goes beyond the physical asana by offering a complete yogic lifestyle based on five principles:
- Proper exercise
- Proper breathing
- Proper relaxation
- Proper diet
- Positive thinking with meditation
These five tenets form the foundation of the Sivananda yoga system and are designed to create harmony across all dimensions of the human experience.
Origins of Sivananda Yoga
Sivananda Yoga was formalized by Swami Vishnudevananda, a disciple of Swami Sivananda, in 1959. The teachings draw from Swami Sivananda’s emphasis on simplicity, devotion, service, and spiritual knowledge. Grounded in Vedantic philosophy, the practice encourages self-realization through study, discipline, and selfless service (seva).
The Sivananda organization established yoga ashrams and centers worldwide, spreading the classical teachings of yoga in a structured and accessible way. Its influence remains widespread through its teacher training programs and literature.
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Sivananda classes typically follow a consistent sequence that includes pranayama (breathing), warm-ups (including Sun Salutations), a series of twelve foundational postures, and deep relaxation.
Each class begins and ends with mantra chanting, which serves to ground the mind and elevate the spirit.
The Five Principles of Sivananda Yoga
- Proper Exercise (Asana): Enhances flexibility and strength
- Proper Breathing (Pranayama): Increases energy and focus
- Proper Relaxation (Savasana): Helps eliminate fatigue and tension
- Proper Diet: Primarily vegetarian, supporting health and clarity
- Positive Thinking and Meditation: Cultivates inner peace and spiritual awareness
Common Poses: Headstand (Sirsasana), Shoulderstand (Sarvangasana), Plow Pose (Halasana), Cobra (Bhujangasana), and the full Twelve Basic Asanas Sequence
Sivananda Yoga Suitability
Experience Level: Mixed Level (Suitable for All)
Physical Demand: Gentle Movement
Mind-Body Engagement: Mindful & Gentle
Adaptability: Highly Adaptable
Focus Area: Stress Relief, Energy Balance & Spiritual Awareness
Notes on Sivananda Yoga
Sivananda yoga is particularly effective for those seeking a disciplined yet accessible practice that balances physical health with spiritual development.
It supports long-term well-being, inner clarity, and a deeper understanding of yoga as a complete lifestyle rather than just a physical exercise routine.
Similar Styles
Hatha Yoga, Raja Yoga, Bhakti Yoga
Equipment
Required: Yoga Mat
Nice to Have: Yoga Blocks, Yoga Strap
Optional: Bolster, Yoga Blanket
References
The Sivananda Companion to Yoga by the Sivananda Yoga Center
Yoga Mind and Body by Sivananda Yoga Vedanta Centre
Visit: Sivananda Yoga Vedanta Centers for classes, retreats, and authentic teachings
