Yoga Exercises
Yoga exercises offer more than a way to stretch and strengthen the body. Practised with awareness, they bring movement, breathing and relaxation together in a balanced system that supports physical well-being and steadies the mind. In a Sivananda Yoga practice, the dynamic movements of Sun Salutation prepare the body for the asanas, while periods of relaxation allow the effects of the exercises to be absorbed.
Whether you are beginning yoga, deepening an established practice or looking for a shorter session, the resources on this page will help you choose a sequence suited to your experience and the time available.
The Complete Practice
Yoga exercises are performed slowly and with attention. The aim is not simply to complete a set of movements or achieve an impressive posture. By coordinating the body with the breath and allowing time to relax, physical practice becomes a means of developing concentration and greater inner awareness.
A balanced Sivananda Yoga practice usually brings together several complementary elements:
Relax
Initial relaxation helps the body release tension and allows the mind to settle before the practice begins.
Breathe
Breathing exercises, or pranayama, regulate the breath and help focus the mind.
Warm-up
Sun Salutation warms and prepares the body through a flowing sequence of movements.
Practise
Asanas systematically stretch and strengthen the body. Short periods of relaxation are included between postures.
Rest
Final relaxation allows the breath and body to become quiet so the effects of the practice can be absorbed.
The length and difficulty of a session can be adapted, but these underlying principles remain the same.
Foundations
12 flowing positions
Sun Salutation is a graceful sequence of twelve positions performed as one continuous flow. The body alternately bends forward and backward while each movement follows the rhythm of the breath. The sequence warms and limbers the whole body, prepares it for the asanas and helps gather the mind into the present moment.
Although it is traditionally practised at the beginning of an asana session, Sun Salutation can also form a complete short practice when followed by relaxation.
Core Sequence
The twelve basic asanas form the foundation of the Sivananda Yoga sequence. Together they work systematically through the body, with particular attention to maintaining the strength and flexibility of the spine. The postures are practised with steady breathing and awareness rather than force.
Explore the complete sequence, learn what an asana is and continue to detailed guides for each individual posture.
Choose Your Practice
New to Yoga · About 45 minutes
A gradual introduction to a Sivananda Yoga practice. It begins with relaxation and slow Sun Salutations before moving into preparatory leg lifts and a selection of foundational asanas. A longer final relaxation completes the session.
The reduced number of postures gives beginners time to become familiar with the movements and experience the rhythm of effort followed by relaxation.
Familiar with the basics · Full practice
The intermediate sequence is intended for practitioners who are already familiar with the basic postures. It includes Sun Salutations, preparatory leg raises and the twelve basic asanas in their established order. Periods of relaxation are placed throughout the practice, balancing physical effort with stillness.
This fuller sequence provides an opportunity to develop steadiness in the postures while deepening concentration and body awareness.
Limited time · 15 or 30 minutes
A short session can help maintain regularity when time is limited. The 15-minute practice combines Sun Salutation with deep relaxation. The 30-minute sequence includes breathing exercises and a selection of asanas before concluding with final relaxation.
The 30-minute option is intended for practitioners who are already familiar with the breathing exercises and postures it contains. If you are new to yoga, begin with the beginners’ sequence or learn the exercises with a teacher first.
Practised regularly and with awareness, yoga exercises offer benefits that extend beyond physical flexibility:
Greater flexibility and strength
A strong, mobile spine
Stimulated circulation
Less physical and mental tension
Improved concentration
Greater vitality
Why Practise?
Building a sustainable practice
Regularity is more important than the length or intensity of any one session. Choose a practice that fits realistically into your day. On busy days, a short sequence can help you maintain continuity. When more time is available, return to the beginners’ or intermediate sequence.
Practise patiently and avoid forcing the body. Let the breath remain steady, rest between postures and allow time for final relaxation. As your strength and flexibility develop, the postures will gradually become more comfortable.
If you are new to yoga, learning with a teacher will help you understand the order of the exercises and become familiar with the preparatory stages. Always observe the cautions given on the individual asana pages and adapt the practice to your present capacity.
Learn with a teacher
A class offers the opportunity to experience the complete sequence under the guidance of a teacher. You can ask questions, learn suitable variations and become familiar with the balance of breathing, movement and relaxation that characterises a Sivananda Yoga practice.
Visit your nearest Sivananda Yoga centre or ashram to find current beginners’ courses, open classes and other opportunities to practise.
Physical exercise is one part of a complete yoga practice. Discover how breathing and relaxation support the effects of the asanas and help bring greater steadiness to body and mind.
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