| Sivananda is based on the teachings of Swami | | | | -Crow |
| Sivananda and is a form of Hatha where the primary | | | | -Standing forward bend |
| focus is on preserving health and well being of the | | | | -Triangle |
| yogi. In order to teach it, one needs to graduate | | | | Proper Breathing: |
| from the Sivananda Yoga Teacher Training Course. It | | | | Breathing is a very important aspect of yoga, and to |
| consists of four weeks of intensive training that | | | | attain the highest benefit from a session, it is |
| prepares the students to train others. This training | | | | imperative to accomplish full yogic breathing and |
| program was developed by Swami Vishnu Devananda | | | | utilize the lungs to their full capacity. Sivananda uses a |
| in 1969, when he moved to America to teach his | | | | combination of three basic types of breathing |
| Swami's yoga techniques. This training is only available | | | | techniques to attain full yogic breathing: |
| at the Sivananda Yoga Vedanta Ashrams, with | | | | -Clavicular breathing, which is the shallowest and |
| headquarters in Quebec, Canada and its affiliates | | | | requires maximum effort to obtain minimum amount |
| worldwide. | | | | of air. |
| A Sivananda class is very different from the | | | | -Thoracic breathing, which uses the expanding of the |
| Ashtanga routine. This training is primarily focused on | | | | muscles in the rib cage. |
| frequent relaxation and full yogi breathing techniques | | | | -Deep abdominal breathing, which brings air to the |
| and is very encouraging for the beginners. It | | | | lowest and largest part of the lungs. This makes |
| incorporates the student's daily life into the training | | | | proper use of the diaphragm and is slow and deep. |
| session, creating an individualized session for each | | | | When all these are combined, a yogi is able to |
| trainee. It is based on five basic rules: | | | | achieve a deep breath with continuing the inhalation |
| -Proper exercises (asana) | | | | through the clavicle. |
| -Proper breathing (pranyama) | | | | Proper Relaxation: |
| -Proper relaxation (savasana) | | | | Proper Relaxation is achieved when the following |
| -Proper diet (Vegeterian) | | | | three forms of relaxation are all achieved. Relaxation |
| -Positive thinking and meditation (Vedanta and | | | | is not complete until the yogi conquers spiritual |
| Dhyana) | | | | relaxation. |
| A Sivananda session is very slow paced and allows | | | | -Physical |
| detailed examination of each pose. Each session | | | | -Mental |
| starts with surya namaskara or sun salutation and | | | | -Spiritual |
| then proceeds to achieving expertise of the twelve | | | | Proper Diet: |
| basic asana or postures. | | | | Proper diet for a yogic means a purely vegetarian |
| Proper Exercise: | | | | diet. It comprises of pure, natural and simple foods |
| -Headstand | | | | that can be easily absorbed and which supports good |
| -Shoulder stand | | | | health. Yogis prefer organic foods as they provide |
| -Plow | | | | better nutritional value. |
| -Fish | | | | Positive Thinking and Meditation: |
| -Seated forward bend | | | | Sivananda encourages positive thinking and promotes |
| -Cobra | | | | its students to attain levels of meditation where they |
| -Locust | | | | can concentrate wholly on the inner self. The |
| -Bow | | | | instructors usually lead the students through a 14 |
| -Seated spinal twist | | | | point mediation routine. |