What is Sivananda Yoga
Since its ancient origins, Yoga has evolved into a wide range of styles, each offering distinct approaches to physical, mental and spiritual well-being. Whether it’s the gentle, meditative flow of Yin Yoga, the vigorous sequences of Ashtanga or the chanting of Kundalini, each one caters to a variety of individual needs and preferences. Despite their differences, all schools of yoga share the common goal of fostering balance, awareness and a deeper connection to the self.
Hatha Yoga serves as the foundation for many modern yoga styles. In Eastern traditions, Hatha is a term that encompasses the living science of Yoga. It not only consists of physical postures (asanas), but also integrates breathing (pranayama) and relaxation. Essentially, it is an age-old art of right living that aims to achieve spiritual growth and a higher level of consciousness by cultivating a healthy body and mind.
What is Sivananda Yoga
Sivananda Yoga is a systematic and precise approach to classical Hatha Yoga. It is one of the few schools that still aims to incorporate traditional, authentic yogic disciplines. It may very well be one of the remaining handful of schools in Western culture that comes close to the ancient system of yoga, preserves its South Asian roots and supports its spiritual doctrines.
This style is based on the interpretations and teachings of Swami Sivananda (1887-1963), a South Indian physician, author and spiritual leader. His legacy continues through the International Sivananda Yoga Vedanta Centres and Ashrams, launched in the late 1950’s. Since its origins, this yogic lineage continues to remain intact and pretty much unaltered among the droves of continually evolving yoga styles.
(1887-1963)
The Philosophy of Sivananda Yoga
The Four Paths
Yoga is the union of the body, mind and spirit. According to the ancient sciences, there are four different paths that lead to this union. Each path takes a different route but ultimately arrives at the same destination.
- Karma Yoga: The yoga of selfless action without egoism or the expectation of being rewarded.
- Bhakti Yoga: The yoga of devotion and unconditional love through prayers, chanting, singing, worship and rituals.
- Raja Yoga: The yoga of the mind that is achieved through the Eight Limbs, two of which are asanas and pranayama.
- Jnana Yoga: The yoga of knowledge and wisdom through the study of spiritual texts and the use of the intellect.
The majority of yoga styles today, especially in the West, focus primarily on the practice of asanas. But this is only a part of one path to Yoga. Sivananda Yoga, on the other hand, is a synthesis of all four paths that is meant to achieve a true understanding of the self and of the universe. One of Swami Sivananda’s most potent spiritual messages, ‘Serve, Love, Give, Purify, Meditate, Realize,’ encapsulates this synthesis and serves as a motto for living a healthy yogic life.
The Five Points of Yoga
The essence of these yogic teachings are summarized into five practical principles known as The Five Points of Yoga. They provide a framework for right living and lead to profound awareness, self transformation and the preservation of life-force.
- Proper Exercise
- Proper Breathing
- Proper Relaxation
- Proper Diet
- Positive Thinking & Meditation
True World Order
A prevalent theme in Sivananda spaces around the world is ‘Unity in Diversity.‘ According to its philosophy, diversity is the very essence of the human spirit. But the inability to perceive how we are all connected to each other is the principal cause of today’s problems. So the True World Order (T.W.O.) was created to promote peace, eradicate ignorance and enunciate the importance of respecting the differences between people.
Part of Sivananda culture therefore, is recognizing that our natural state is one of complete peace and wellness. By engaging this power within yourself through yoga, the idea is that there will consequently be peace, unity and good health around the world.
The Sivananda Yoga Class
A Sivananda yoga class is a 90-minute session consisting of a comprehensive series of pranayamas and asanas that are always performed in a particular sequence. After the usual opening and closing prayers, a standard class starts with breathing exercises (Kapalabhati and Anuloma Viloma) followed by a few rounds of the Sun Salutation. This leads up to the Twelve Basic Poses and finally concludes with Savasana.There is an anatomical science behind this specific order of postures.
There is an anatomical science behind this specific order of postures that has to do with how each asana counteracts the one before. The poses themselves are designed to bend and rotate the spine, lubricate the joints and lengthen the muscles. And the exact progression of these poses leaves the entire body toned, balanced, supple and properly aligned. Yoga practitioners of all levels can perform this sequence, since each asana has simplified, intermediate and advanced variations.
Many people in western culture have a purely physical “no pain, no gain” mentality when it comes to their health and fitness routines. There is a desire for immediate results, sweat and breathlessness in order to justify a good practice. If that is the only thing you’re looking for, then a Sivananda class may not be for you.
Compared to other styles of yoga, this style allows you to experience an easygoing pace, minimal or no props, longer holds, frequent intervals of relaxation and an emphasis on the spiritual aspect of yogic practice. Even though it may move through physically demanding postures and intense breathing exercises, the session feels good, joyous and delightful. It works deep beneath the surface and its principal benefits emerge in the long term.
Furthermore, Sivananda teachers have been molded to create a revolution in consciousness in this world, so many of their methods assimilate a great degree of mindfulness, balance and connection to the higher self.
The Sivananda Yoga Community
An ashram is a step in the journey of life; and those who are trained in Sivananda Yoga are no strangers to ashram life! Remember that yoga poses and breathing exercises are a significant part – but only a part – of yoga. Staying in an ashram provides the experience of being completely immersed into the other aspects of yogic living, such as kriyas (cleansing rituals), sadhana (personal commitments), yama/niyama (behaviours and ethics), meditation, karmic service and the study of ancient texts. Ayurveda, the sister science of Yoga, is also taught and practiced here.
Joyous chanting, temple bells, flowers, pujas and satsangs are commonplace within Sivananda communities.There are currently 10 Sivananda ashrams in India, Canada, the United States, the Bahamas, Austria and France. In addition, approximately 30 different Sivananda centres are peppered all over the world. Within these spaces, it is common to see yoga enthusiasts, in their iconic yellow t-shirts and white trousers, going above and beyond the practice of asanas on a daily basis. The communities here are all about joyous chanting, temple bells, flowers, pujas (devotional rituals) and satsangs (spiritual gatherings).
Abuse and Misconduct
For the past few years, several instances of sexual misconduct by certain male swamis and teachers within the Sivananda Yoga Organization have been exposed. This includes a senior teacher named Prahlada, Swami Mahadevananda and the late Swami Vishnudevananda (who was actually one of the earlier founders of Sivananda ashrams around the world). A community initiative entitled Project Satya has been operating to conduct investigations and seek justice for victims.
Sexual abuse within ashrams and yoga centres, particularly allegations involving senior figures in the organization, have deeply impacted many followers and raised important questions about power, trust and accountability in spiritual spaces. Confronting these issues requires honesty, compassion and a commitment to justice.
As practitioners, it is essential to listen to and support survivors, create safe and inclusive spaces and critically examine the structures and hierarchies within yoga communities. Healing comes through open dialogue, transparency and a reaffirmation of the core yogic values of satya (truth), ahimsa (not harming others) and svadhyaya (self-awareness). By addressing harm with integrity and compassion, we can honor the true essence of yoga and help rebuild a culture rooted in respect, safety and collective healing.
Are you a practitioner of Sivananda Yoga, or have you been to a Sivananda Ashram or Centre? Share your thoughts and experiences below.
Cover Photo courtesy yogaiya.in
I enjoyed learning about Sivananda Yoga. This may very well turn out to be something that I incorporate in to my life.
I certainly hope so!
Hi Andrea–this is a great post. I have heard of Yoga for some time now and many people talk about the benefit of doing yoga. Your post has given me more information and understanding of what it is. So, Yoga can be done anywhere to any group of people? I did not know that there are many types of Yoga, Karma Yoga, Bhakti Yoga, Raja Yoga and Jnana Yoga- thank you!
Yes it can! Glad you enjoyed the article!
Think is a really interesting post. I didn’t know there are so many different types of yoga. This really opened my eyes. Some people have the mindset that yoga is for ladies and men are supposed to go to the gym. But I’m sure yoga is good for men too, right?
Of course. It’s a misconception that it’s just for women. Men gain tremendously from the practice of yoga and I would say, more men need to adopt yoga into their lives!
Very interesting site I have been thinking about incorporating yoga into my routine and I like that this style is geared for any skill level.
How often should a beginner attend a session and is it possible to overdo any of the asanas?
Try to start with 3 classes a week. And listen to your body – it will tell you exactly what you need and for how long! 🙂
There are so many types of yoga. I have been doing Jivamukti in Berlin. How does this compare to Sivanada?
Jivamukti is a lot like Ashtanga with regards to its vinyasa flows. But its chanting and ‘beyond-asana’ aspects are similar to Sivananda Yoga.
Thanks for sharing, didn’t even know this type of yoga existed!
Thank YOU!
Hi Andrea,
Great article!
I didn’t know that there were so many types of Yoga. I thought that Yoga is just Yoga:) I want to start Yoga, but I don’t have the time to go to the club. I really want to practice from my house. So I would like to know if it’s possible to practice without any coach? I am a bit afraid to do a false movement:) After reading your article I will definitely go for the Sivananda Yoga! It seems so relaxing!
Thank you for this excellent post!
Hi Daniella, and thanks for your comment! I recommend that you take classes with a qualified teacher at first. Once you get into the routine of the yoga sequence and once you know which asanas are suitable for you, then you can practice on your own at home. Let me know how it goes!
Hello Andrea!
Indeed super interesting stuff. I myself did only have 1 yoga lesson in my life 2 month ago. For me it was pretty difficult to do all the poses. What kind of Yoga do you recommend someone that has had some injuries in hip and shoulders and is not that flexibel?
Hi Johann, and sorry to hear about your hip and shoulder injuries. I’m sure that yoga can help you in the recovery of those injuries and also for you to improve your flexibility.
Yoga is yoga and there are just different approaches to it. You can pursue the one that is most suitable for you. But I do advise that you practice under the guidance of a certified teacher – primarily due to your injuries.
Noting that you’re from Austria, did you know that there is an ashram there?
Great article! I am someone who has struggled my whole life with weight. However, I have had great success with losing doing Tae bo, and even Tae kwan do. I never really followed through with any of them and then gained all my weight back and more. That’s not good! Now over the last year I changed my lifestyle, I turned vegan and couldn’t be happier or healthier. I am just putting my finger on the aspect of yoga. I am 50 years old now. What would you recommend for this old guy to start with? Keep in mind that I’m actually very flexible from all my other training. I just don’t want to over do it like most of those other programs.
Congratulations on the positive life changes you’ve made, Jim! And I’m glad that it’s working out for you.
I have no doubt that incorporating a yogic practice will only add to your healthy lifestyle. I suggest enrolling in a class in your neighbourhood or city – 3 times a week to start with. A certified teacher will be able to guide you through what’s best for your body, disposition and goals.
Remember that yoga is a way of life, not just 45 minutes in a studio. Let the teachings and the effects seep into every area of your being and life. Let me know how your journey goes!
I just started doing yoga consistently about a month ago. I try to do it every morning if i have time. I do follow a dvd that lasts about 30 minutes. I have found that learning the name of the poses has helped, so that I don’t always have to watch while performing the moves. I suggest watching the routines, listening to the instructor explain the moves several times, then start the routine. It really has made me feel taller all day long, and feel good about myself. i think I am going to read more about sivananda and give it a try. I don’t really have 90 minutes every time I do yoga, are there shorter programs?
Great question, Ernest! Options for shortened variations of the basic 90-minute Sivananda class are provided in Sivananda Yoga books. A teacher would also be able to help you with modifications.
I used to do yoga a few years back, i took a class for the fall term, it was actually really fun and relaxing and i was surprised to see that i actually lost some weight with it.
I feel like lots of people think yoga is super easy but i wouldn’t say that.
Thanks for sharing I’ve never heard of this style of yoga, would be fun to see if i can find some classes close to me!
I’m sure you will! Thanks for stopping by Kobe!
Thank you SO much for your web site and the great info. on Sivananda. I was so grateful to be able to view the film. I practiced Sivananda, including time at the ashram in the Bahamas, some 30 years ago and then my “guru” (whose guru was Swami Vishnudevananda) moved away. It’s really wonderful to revisit all the wonderful memories and hear familiar chants. I need to steer my practice back home to Sivananda.
Thank you so much for your reflections. I’m glad that this has brought back some fond memories for you! Love and light…
Thank you for these precious words
🙂 My pleasure.
I would never think, that there are different kinds of yoga. I also tried to do yoga and, as for me, it is a very difficult occupation.
Have you tried simpler variations or maybe a different style?
We must spread the idea that yoga is not only a bunch of exercises but also a certain kind of mindset and lifestyle that will improve and develop you.
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