Style/School: Sivananda
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sun_salutationSivananda is the style of yoga taught by the International Sivananda Yoga Vedanta Centers and Ashrams, which were founded by Swami Vishnudevananda, who was sent to teach yoga in the West in 1957 by his guru, Swami Sivananda Saraswati, and named the centers after him.
Sivananda is a form of hatha yoga. Teachers tend to pride themselves on staying close to the original teachings of both Swami Sivananda and Swami Vishnudevananda as well as to their Hindu context. Asana practice is set firmly in its spiritual context; students are not pressured to adopt any spiritual practices themselves, but students who are interested in yogic spirituality will probably be more drawn to Sivananda than those who are not. Yoga is presented as a holistic lifestyle and as a set of techniques which can be used in conjunction with any form of religious practice in a student's personal life, but for classes and communal gatherings, Hindu symbolism is used by default. Students who are not comfortable with attending (even passively) ceremonies of other religions may therefore find that this is not the style of yoga for them.
Classes use a consistent basic sequence of twelve asanas, each one typically held for six to twelve breaths, with a short savasana after each asana or cycle of asanas to allow the muscles to recover and the breathing to return to normal. Sivananda can therefore be a useful style of yoga for students with disabilities, injuries or chronic illnesses. Weight loss talk, tight-fitting clothing and competitiveness in asanas tend to be discouraged, which may make it a good fit for those with body image issues.
In adapting Swami Sivananda's teachings to Western audiences, Swami Vishnudevananda summarised the principles of yoga into five points:
1. Proper Exercise
This consists of regular asana practice (preferably daily), plus some additional aerobic activity such as walking or running. Asanas are usually referred to by their vernacular names. Asana practice focuses on the so-called Basic Sequence, a sequence of twelve asanas designed to stimulate the chakras in order, starting with the crown:
Headstand
Shoulderstand
Plough
Bridge
Fish
Sitting Forward Bend
Cobra
Locust
Bow
Half Spinal Twist
Crow
Standing Forward Bend
Triangle
Starting with the crown chakra and working down, rather than the more conventional route of starting with the base chakra and working up, appears to have been one of Swami Sivananda's innovations. He believed it was more suited to people who were continuing to lead an active life rather than taking sannyas, and would lead more quickly to liberation.
2. Proper Breathing
Pranayama is taught from beginner classes onwards, beginning with deep breathing, alternate nostril breathing (anuloma viloma), and kapalabhati.
3. Proper Relaxation
This consists of savasana combined with autosuggestion and guided meditation techniques.
4. Proper Diet
A vegetarian diet is recommended. Meat and fish are not allowed on Sivananda premises; nor are alcohol, strong stimulants (including caffeine and chocolate) or onions and garlic, all of which are considered tamasic (leading to lethargy and sluggishness) and gently discouraged for students in their private practice as well. In general, a sattvic (balanced) wholefoods diet is encouraged, but rajasic (mildly stimulating) foods are considered acceptable to provide energy and will often be served on the premises or included in recommended recipes.
5. Positive Thinking and Meditation
Meditation classes are available from the beginner level onwards, and positive thinking classes (using affirmation techniques etc) from the intermediate level onwards.
Various classic approaches to yogic philosophy are also taught, particularly in intermediate and advanced classes. The eight limbs are cited frequently, but are not seen as a linear sequence; rather, students are encouraged to develop all of them in parallel, albeit with an understanding that beginners will need to focus more on the earlier steps. Likewise, the four yogic paths are taught, but students are encouraged to practice at least some elements of each path, while focusing most intensely on those which best suit their temperament.
A typical class
A typical open class lasts 90 minutes. It will begin with mantra chanting (led by the teacher; optional for students, though intermediate and advanced students will usually join in) and savasana. Sun salutations are used as a warm-up (usually 6-12 rounds). The class then proceeds through the basic sequence of asanas. Depending on the mix of people present, the teacher may suggest easier or more advanced variations or substitutions for the basic poses for those who wish. The class closes with a longish final savasana (including an autosuggestion sequence and brief guided meditation) and more chanting.
Beginner, intermediate and advanced classes are similar in structure, with variations and substitutions on the asanas as appropriate to that level. Headstand is usually introduced either towards the end of a beginner course (after preparing with dolphin to strengthen the arms) or the beginning of an intermediate course. No props are used, and inversions are taught without using a wall or similar support, although teachers assist with adjustments.
Other classes and events
In addition to asana, meditation and positive thinking courses, centers often also teach other classes such as vegetarian cooking, yogic philosophy, Sanskrit etc. There are often advanced workshops with guest speakers, concert programmes and other cultural events, as well as weekly or more frequent satsangs with chanting, spiritual talks and group meditation.
Teacher training
Sivananda is notorious for a tough one-month bootcamp-style residential course which all teachers have to take at one of the Sivananda ashrams. This meets the 200-hour standard and entitles them to teach open, beginner and intermediate classes. To teach advanced classes or specialist classes (pregnancy, children's classes etc), they must complete another one-month course which meets the 500-hour standard. Regular continuous development courses are also offered.
Sivananda is a form of hatha yoga. Teachers tend to pride themselves on staying close to the original teachings of both Swami Sivananda and Swami Vishnudevananda as well as to their Hindu context. Asana practice is set firmly in its spiritual context; students are not pressured to adopt any spiritual practices themselves, but students who are interested in yogic spirituality will probably be more drawn to Sivananda than those who are not. Yoga is presented as a holistic lifestyle and as a set of techniques which can be used in conjunction with any form of religious practice in a student's personal life, but for classes and communal gatherings, Hindu symbolism is used by default. Students who are not comfortable with attending (even passively) ceremonies of other religions may therefore find that this is not the style of yoga for them.
Classes use a consistent basic sequence of twelve asanas, each one typically held for six to twelve breaths, with a short savasana after each asana or cycle of asanas to allow the muscles to recover and the breathing to return to normal. Sivananda can therefore be a useful style of yoga for students with disabilities, injuries or chronic illnesses. Weight loss talk, tight-fitting clothing and competitiveness in asanas tend to be discouraged, which may make it a good fit for those with body image issues.
In adapting Swami Sivananda's teachings to Western audiences, Swami Vishnudevananda summarised the principles of yoga into five points:
1. Proper Exercise
This consists of regular asana practice (preferably daily), plus some additional aerobic activity such as walking or running. Asanas are usually referred to by their vernacular names. Asana practice focuses on the so-called Basic Sequence, a sequence of twelve asanas designed to stimulate the chakras in order, starting with the crown:
Headstand
Shoulderstand
Plough
Bridge
Fish
Sitting Forward Bend
Cobra
Locust
Bow
Half Spinal Twist
Crow
Standing Forward Bend
Triangle
Starting with the crown chakra and working down, rather than the more conventional route of starting with the base chakra and working up, appears to have been one of Swami Sivananda's innovations. He believed it was more suited to people who were continuing to lead an active life rather than taking sannyas, and would lead more quickly to liberation.
2. Proper Breathing
Pranayama is taught from beginner classes onwards, beginning with deep breathing, alternate nostril breathing (anuloma viloma), and kapalabhati.
3. Proper Relaxation
This consists of savasana combined with autosuggestion and guided meditation techniques.
4. Proper Diet
A vegetarian diet is recommended. Meat and fish are not allowed on Sivananda premises; nor are alcohol, strong stimulants (including caffeine and chocolate) or onions and garlic, all of which are considered tamasic (leading to lethargy and sluggishness) and gently discouraged for students in their private practice as well. In general, a sattvic (balanced) wholefoods diet is encouraged, but rajasic (mildly stimulating) foods are considered acceptable to provide energy and will often be served on the premises or included in recommended recipes.
5. Positive Thinking and Meditation
Meditation classes are available from the beginner level onwards, and positive thinking classes (using affirmation techniques etc) from the intermediate level onwards.
Various classic approaches to yogic philosophy are also taught, particularly in intermediate and advanced classes. The eight limbs are cited frequently, but are not seen as a linear sequence; rather, students are encouraged to develop all of them in parallel, albeit with an understanding that beginners will need to focus more on the earlier steps. Likewise, the four yogic paths are taught, but students are encouraged to practice at least some elements of each path, while focusing most intensely on those which best suit their temperament.
A typical class
A typical open class lasts 90 minutes. It will begin with mantra chanting (led by the teacher; optional for students, though intermediate and advanced students will usually join in) and savasana. Sun salutations are used as a warm-up (usually 6-12 rounds). The class then proceeds through the basic sequence of asanas. Depending on the mix of people present, the teacher may suggest easier or more advanced variations or substitutions for the basic poses for those who wish. The class closes with a longish final savasana (including an autosuggestion sequence and brief guided meditation) and more chanting.
Beginner, intermediate and advanced classes are similar in structure, with variations and substitutions on the asanas as appropriate to that level. Headstand is usually introduced either towards the end of a beginner course (after preparing with dolphin to strengthen the arms) or the beginning of an intermediate course. No props are used, and inversions are taught without using a wall or similar support, although teachers assist with adjustments.
Other classes and events
In addition to asana, meditation and positive thinking courses, centers often also teach other classes such as vegetarian cooking, yogic philosophy, Sanskrit etc. There are often advanced workshops with guest speakers, concert programmes and other cultural events, as well as weekly or more frequent satsangs with chanting, spiritual talks and group meditation.
Teacher training
Sivananda is notorious for a tough one-month bootcamp-style residential course which all teachers have to take at one of the Sivananda ashrams. This meets the 200-hour standard and entitles them to teach open, beginner and intermediate classes. To teach advanced classes or specialist classes (pregnancy, children's classes etc), they must complete another one-month course which meets the 500-hour standard. Regular continuous development courses are also offered.