A Sivananda yoga class consists of 12 poses.

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Every modern adjustment of the 5,000-year-old system of yoga was substantiated of the desire of a yoga master to impart his understanding of the perks of yoga in his own way. Sivanada yoga is such a design. Created by Dr. Kuppuswami, who later on ended up being called Swami Sivananda, this system of yoga is based upon his understanding of how the body works and which poses would be the most beneficial. He limited his design to 12 fundamental postures– including inversions, back bends, twists, forward bends and stabilizing poses– which he considered the very best to stretch and reinforce your body in an effective method. Select from amongst Sivananda yoga presents to produce a practice that’s finest for you.


Known as the king of all Hatha yoga positions, the headstand is the first posture performed in a Sivananda class. The headstand is revered for its lots of advantages, not the least of which is the act of allowing your body to unwind against the normal pull of gravity.

If the headstand is the king of all presents, then the shoulder stand might be classified as the queen or mom of all postures. It focuses on regulating the thyroid glandular, which accountables for your body’s metabolic process.

Plough posture is typically done after the shoulder stand. Rather of presenting of a shoulder stand to an upright position, performing the plough pose has you drop your feet behind your head, which provides a much deeper massage of the thyroid while offering your spinal column an intense stretch.

Fish present is a natural counter-pose to plough. Lie on the floor with your hands resting under the little of your back, then rise up on your elbows and tip your head back to produce a deep opening of your chest.

Forward Bend

The sitting forward flex, which stretches your hamstrings, calf bones and back, is done while seated on the floor with your legs extended in front of you. Reaching forward to realize your toes with your hands, you use your inhales and exhales to relax into the position. You must never ever risk forcing into this spine stretch but find out how you can reduce into it over time.

Back Bends

The cobra, locust and bow postures make up the back-bend portion of a Sivananda yoga course. Back bends were made to expand the chest and strengthen your back muscles.

Cobra is carried out lying on your tummy with your hands resting by your shoulders. Raising your head and shoulders from the floor, you utilize your back muscles instead of your hands to maintain the lift.

Locust position requires that you raise not just your head and shoulders, however also your feet and legs off the floor for a more intense back flex. To avoid compression in your spinal column, extend your arms and legs away from each various other while grounding your pelvis into the floor for support.

From locust, realize your ankles with both hands to accomplish the bow position. While keeping an even breath, draw your feet far from your hands in order to raise your limbs even higher off the floor.


There’s just one twist in the Sivananda yoga system. Called Ardha Matsyendrasana, or half lord of the fishes, this seated present purposes to assist you maintain the versatility of your spinal column by turning laterally. It extends the space between your vertebrae and has actually the added perk of soothing the sciatic nerves, which can become pinched with inactivity and prolonged sitting.

Balancing Poses

Crow pose has lots of variations, all of which include balancing on your hands while the rest of your body hovers above the floor. Crow position requires terrific strength in your wrists and forearms however has the benefit of teaching you concentrate.

The standing forward bend resembles the sitting variation other than that you’re letting gravity aid draw your hands towards your feet. This is a relaxing present that stretches your spine, hamstrings and calves.

Triangle posture finishes the 12 fundamental postures performed in a Sivananda course. Done in a wide-legged stance and bending from the waist sideways to reach the floor with your hand, triangle is a comforting stretch for the sides of your body.