Feb 1, 2019
This podcast is a recording of a Sivananda Yoga Class.
Please listen to the class and practice along. You can see
website for more details on the practice. Enjoy!
prayer and a short relaxation (savasana)
(Pranayama) (15 – 20 minutes)
salutations (Surya namaskar)
12 basic yoga poses (asanas)
additional yoga poses (asanas) and variations
example of a properly sequenced yoga practice session
Relaxation (15 minutes)
Guidelines to follow in a Yoga Class
of the Yoga Poses and Pranayama practice
Place & Setting
- Eat at least 2 hours before the asana session. It is
difficult to perform asanas with a full stomach. Also, do not
eat or drink half an hour after the session.
- The best time is early morning, after meditation.
- Find a cool and ventilated, quiet place with an even, level
floor. The best place is a space reserved for Yoga and
meditation, with an altar. It is suggested not to do Yoga in
the bedroom as the energy is more tamasic.
- It is better to practice in silence without music or
- Group performance of asanas brings about awareness of
- Wear light and loose fitting cotton clothing for better
efficiency of movement.
- Use a sticky Yoga mat for better grip.
Order, Timing & Rythm
- Perform the sequence of the postures in order. This will
ensure the proper flow of energy.
- Try to hold each posture for at least one minute to three
minutes. It is said that holding for three minutes is the
minimum time required to get all the benefits of the postures.
- The sequence of the postures follows the chakras, stimulating
the chakras from the top down.
- The headstand cycle goes first and the standing cycle goes last
because of the spiritual principle of turning inward first to find
inner balance (headstand inverts all energies, stimulating the
highest chakra, going against normal tendencies, after which the
energy is flowing properly) then tuning the mind outward and trying
to achieve balance and composition with worldly activities
(standing postures are performed with the focus on external object
to ground oneself).
- Practice daily, or at least 4 times a week, for 1-2 hours for
Breath & Mind Awareness
- Breathe consciously during the performance of postures.
When holding the posture, the breath becomes calm and the mind
- When holding, know where to concentrate for the specific
- If there is tension, focus your attention on the tension,
breathe consciously while focusing on the area, sending prana to
the muscles or ligaments, and during every exhalation try to
progress a little more.
- Keep the mind inspired by being aware of the physical and
mental benefits of each posture.
- Yoga is not a competition, so try to do what you can but
observe your limit. Always try to feel comfortable.
Never push yourself to the point of pain, strain or
- Do not compare or compete with each other when perform in
- Gentle modifications, adjustments and variations can be
included if you experience any pain or strain while holding an
asana. Some accessible examples include chair yoga, gentle
yoga and restorative yoga. Click here to learn more about
specialized yoga practices.
- Be aware of your body throughout the session. Keep your
mind focused inward and enjoy the practice.
- Always relax in between the postures, with deep breathing to
restore the prana and avoid fatigue.
- If there is no time, stick to the basic 12 postures without
variations, you will still get the maximum benefit.
- For beginners, take the time to practice headstand by preparing
your arm strength with Dolphin.
- Achieve balance through posture and counter posture, on both
the right and left sides, holding the postures on each side for an
equal length of time.
- If you do variations, make sure that you have time for the
basic postures first. Do not skip postures.
- Try to practice asanas with eyes closed, creating an inner
- If possible, it is better to perform the asanas without any
props. It is a very natural way of exercising.
- To maximize the benefit of the session, keep the energy
internalized and calm and do not rush right away into worldly
- Always spend at least 10 minutes in Savasana at the end; it
allows you to integrate all of the benefits.
- Do not take a bath right away but allow the prana to remain for