30 minutes practice of Sivananda Yoga for beginners to intermediates

In this practice

Key teachings

• Importance of deep relaxation
• Mindful breath control (Pranayama)
• Proper alignment and steady posture (Asana)
• Balanced sequencing of poses for holistic well-being

Ideal for

• Yoga beginners
• Intermediate practitioners
• Those interested in traditional Hatha Yoga
• Individuals seeking a balanced and holistic practice

Lesson

Instructions

30 minutes practice of Sivananda yoga for beginners to intermediates inside Sivananda Ashram in Neyyar Dam. A video project done for the book 'Zu den Quellen des Yoga' (Random House: ). Also available on www.yoga.in/videos.

Many thanks to the Sivananda Yoga Vedanta Dhanwantari Ashram. Thanks to the director Nataraj for making us feel welcome. Thanks a million to yoga teacher Rajesh Kumar for guiding us through the sequence and, of course, to our Sivananda model Yarang Michi. More on the Sivananda Yoga Vedanta Dhanwantari Ashram:

Steps

• Classical Sivananda Asanas (e.g., Sirshasana, Sarvangasana, Cobra, Bow, Half Spinal Twist)
• Pranayama techniques (e.g., Kapalabhati, Anuloma Viloma)
• Deep relaxation in Savasana
• Sun Salutations (Surya Namaskar)

Benefits

• Increases physical strength and flexibility
• Calms the nervous system and reduces stress
• Improves concentration and mental clarity
• Enhances respiratory and circulatory health
• Balances body and mind