{"id":13093,"date":"2026-05-16T15:15:30","date_gmt":"2026-05-16T13:15:30","guid":{"rendered":"https:\/\/staging.sivananda.eu\/?page_id=13093"},"modified":"2026-08-06T15:14:22","modified_gmt":"2026-08-06T13:14:22","slug":"exercises","status":"publish","type":"page","link":"https:\/\/staging.sivananda.eu\/en\/yoga\/exercises\/","title":{"rendered":"Exercises"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-page\" data-elementor-id=\"13093\" class=\"elementor elementor-13093\" data-elementor-post-type=\"page\">\n\t\t\t\t<div class=\"elementor-element elementor-element-28a4b115 e-flex e-con-boxed e-con e-parent\" data-id=\"28a4b115\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;,&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-619cf9bc elementor-invisible elementor-widget elementor-widget-heading\" 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href=\"https:\/\/staging.sivananda.eu\/en\/yoga\/asanas\/dolphin\/\" class=\"elementor-item\">Dolphin<\/a><\/li>\n<\/ul>\t\t\t<\/nav>\n\t\t\t\t\t\t<nav class=\"elementor-nav-menu--dropdown elementor-nav-menu__container\" aria-hidden=\"true\">\n\t\t\t\t<ul id=\"menu-2-206c2501\" class=\"elementor-nav-menu sm-vertical\"><li class=\"menu-item menu-item-type-post_type menu-item-object-page menu-item-15898\"><a href=\"https:\/\/staging.sivananda.eu\/en\/yoga\/asanas\/\" class=\"elementor-item\" tabindex=\"-1\">12 Basic Yoga Asanas<\/a><\/li>\n<li class=\"menu-item menu-item-type-post_type menu-item-object-page menu-item-11730\"><a href=\"https:\/\/staging.sivananda.eu\/en\/yoga\/asanas\/headstand-sirsasana\/\" class=\"elementor-item\" tabindex=\"-1\">Headstand<\/a><\/li>\n<li class=\"menu-item menu-item-type-post_type menu-item-object-page menu-item-11733\"><a href=\"https:\/\/staging.sivananda.eu\/en\/yoga\/asanas\/shoulderstand-sarvangasana\/\" class=\"elementor-item\" 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menu-item-type-post_type menu-item-object-page menu-item-11731\"><a href=\"https:\/\/staging.sivananda.eu\/en\/yoga\/asanas\/locust-salabhasana\/\" class=\"elementor-item\" tabindex=\"-1\">Locust<\/a><\/li>\n<li class=\"menu-item menu-item-type-post_type menu-item-object-page menu-item-11721\"><a href=\"https:\/\/staging.sivananda.eu\/en\/yoga\/asanas\/bow-dhanurasana\/\" class=\"elementor-item\" tabindex=\"-1\">Bow<\/a><\/li>\n<li class=\"menu-item menu-item-type-post_type menu-item-object-page menu-item-11729\"><a href=\"https:\/\/staging.sivananda.eu\/en\/yoga\/asanas\/half-spinal-twist-ardha-matsyendrasana\/\" class=\"elementor-item\" tabindex=\"-1\">Half Spinal Twist<\/a><\/li>\n<li class=\"menu-item menu-item-type-post_type menu-item-object-page menu-item-11725\"><a href=\"https:\/\/staging.sivananda.eu\/en\/yoga\/asanas\/crow-kakasana\/\" class=\"elementor-item\" tabindex=\"-1\">Crow<\/a><\/li>\n<li class=\"menu-item menu-item-type-post_type menu-item-object-page menu-item-11734\"><a href=\"https:\/\/staging.sivananda.eu\/en\/yoga\/asanas\/standing-forward-bend-pada-hastasana\/\" class=\"elementor-item\" tabindex=\"-1\">Standing Forward Bend<\/a><\/li>\n<li class=\"menu-item menu-item-type-post_type menu-item-object-page menu-item-11735\"><a href=\"https:\/\/staging.sivananda.eu\/en\/yoga\/asanas\/triangle-trikonasana\/\" class=\"elementor-item\" tabindex=\"-1\">Triangle<\/a><\/li>\n<li class=\"menu-item menu-item-type-post_type menu-item-object-page menu-item-11724\"><a href=\"https:\/\/staging.sivananda.eu\/en\/yoga\/relaxation\/corpse-pose-savasana\/\" class=\"elementor-item\" tabindex=\"-1\">Corpse Pose<\/a><\/li>\n<li class=\"menu-item menu-item-type-post_type menu-item-object-page menu-item-11722\"><a href=\"https:\/\/staging.sivananda.eu\/en\/yoga\/asanas\/childs-pose-balasana\/\" class=\"elementor-item\" tabindex=\"-1\">Child&#8217;s Pose<\/a><\/li>\n<li class=\"menu-item menu-item-type-post_type menu-item-object-page menu-item-11726\"><a href=\"https:\/\/staging.sivananda.eu\/en\/yoga\/asanas\/dolphin\/\" class=\"elementor-item\" tabindex=\"-1\">Dolphin<\/a><\/li>\n<\/ul>\t\t\t<\/nav>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t<li class=\"e-n-menu-item\">\n\t\t\t\t<div id=\"e-n-menu-title-1554\" class=\"e-n-menu-title\">\n\t\t\t\t\t<div class=\"e-n-menu-title-container\">\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"e-n-menu-title-text\">\n\t\t\t\t\t\t\tSequences\t\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/div>\t\t\t\t\t\t\t\t\t\t\t<button id=\"e-n-menu-dropdown-icon-1554\" class=\"e-n-menu-dropdown-icon e-focus\" data-tab-index=\"4\" aria-haspopup=\"true\" aria-expanded=\"false\" aria-controls=\"e-n-menu-content-1554\" >\n\t\t\t\t\t\t\t<span class=\"e-n-menu-dropdown-icon-opened\">\n\t\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-caret-up\" viewBox=\"0 0 320 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M288.662 352H31.338c-17.818 0-26.741-21.543-14.142-34.142l128.662-128.662c7.81-7.81 20.474-7.81 28.284 0l128.662 128.662c12.6 12.599 3.676 34.142-14.142 34.142z\"><\/path><\/svg>\t\t\t\t\t\t\t\t<span class=\"elementor-screen-only\">Close Sequences<\/span>\n\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t<span class=\"e-n-menu-dropdown-icon-closed\">\n\t\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-caret-down\" viewBox=\"0 0 320 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M31.3 192h257.3c17.8 0 26.7 21.5 14.1 34.1L174.1 354.8c-7.8 7.8-20.5 7.8-28.3 0L17.2 226.1C4.6 213.5 13.5 192 31.3 192z\"><\/path><\/svg>\t\t\t\t\t\t\t\t<span class=\"elementor-screen-only\">Open Sequences<\/span>\n\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t<\/button>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<div class=\"e-n-menu-content\">\n\t\t\t\t\t\t<div id=\"e-n-menu-content-1554\" data-tab-index=\"4\" aria-labelledby=\"e-n-menu-dropdown-icon-1554\" class=\"elementor-element elementor-element-14da8b01 e-flex 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192z\\&quot;&gt;&lt;\\\/path&gt;&lt;\\\/svg&gt;&quot;,&quot;library&quot;:&quot;fa-solid&quot;}}\" data-widget_type=\"nav-menu.default\">\n\t\t\t\t\t\t\t\t<nav aria-label=\"Menu\" class=\"elementor-nav-menu--main elementor-nav-menu__container elementor-nav-menu--layout-vertical e--pointer-none\">\n\t\t\t\t<ul id=\"menu-1-90d1d24\" class=\"elementor-nav-menu sm-vertical\"><li class=\"menu-item menu-item-type-post_type menu-item-object-page menu-item-11821\"><a href=\"https:\/\/staging.sivananda.eu\/en\/yoga\/exercises\/beginners-sequence\/\" class=\"elementor-item\">Beginners Yoga Sequence<\/a><\/li>\n<li class=\"menu-item menu-item-type-post_type menu-item-object-page menu-item-11825\"><a href=\"https:\/\/staging.sivananda.eu\/en\/yoga\/exercises\/intermediate-exercises\/\" class=\"elementor-item\">Intermediate Exercises<\/a><\/li>\n<li class=\"menu-item menu-item-type-post_type menu-item-object-page menu-item-11903\"><a 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class=\"rank-math-breadcrumb\"><p><span class=\"last\">Home<\/span><\/p><\/nav><\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-6afda54c e-flex e-con-boxed e-con e-parent\" data-id=\"6afda54c\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-46f96c26 e-con-full e-flex e-con e-child\" data-id=\"46f96c26\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-28cf5534 elementor-widget elementor-widget-heading\" data-id=\"28cf5534\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h1 class=\"elementor-heading-title elementor-size-default\">Yoga Exercises: Asanas &amp; Practice Sequences<\/h1>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1271a92d elementor-widget elementor-widget-text-editor\" data-id=\"1271a92d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>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.<\/p><p>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.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7639107d orange-button elementor-widget elementor-widget-button\" data-id=\"7639107d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm elementor-animation-grow\" href=\"https:\/\/staging.sivananda.eu\/en\/yoga\/exercises\/beginners-sequence\/\" target=\"_blank\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">Start with the Beginners\u2019 Sequence<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-fcaa38a elementor-widget elementor-widget-button\" data-id=\"fcaa38a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm elementor-animation-grow\" href=\"#\" target=\"_blank\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">Explore Yoga Exercises<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-e4138cc e-con-full e-flex e-con e-child\" data-id=\"e4138cc\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-7084b089 elementor-widget elementor-widget-image\" data-id=\"7084b089\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"540\" height=\"500\" src=\"https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/07\/Dhanurasana111.jpg\" class=\"attachment-full size-full wp-image-15370\" alt=\"\" srcset=\"https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/07\/Dhanurasana111.jpg 540w, https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/07\/Dhanurasana111-300x278.jpg 300w\" sizes=\"(max-width: 540px) 100vw, 540px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-9d49f42 e-flex e-con-boxed e-con e-parent\" data-id=\"9d49f42\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-739db6f elementor-widget elementor-widget-template\" data-id=\"739db6f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"template.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-template\">\n\t\t\t\t\t<div data-elementor-type=\"container\" data-elementor-id=\"5384\" class=\"elementor elementor-5384\" data-elementor-post-type=\"elementor_library\">\n\t\t\t\t<div class=\"elementor-element elementor-element-14639b91 e-flex e-con-boxed e-con e-parent\" data-id=\"14639b91\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;,&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-3e735140 e-con-full e-flex e-con e-child\" data-id=\"3e735140\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-158e9451 elementor-widget elementor-widget-table-of-contents\" data-id=\"158e9451\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;headings_by_tags&quot;:[&quot;h2&quot;],&quot;exclude_headings_by_selector&quot;:[],&quot;marker_view&quot;:&quot;bullets&quot;,&quot;icon&quot;:{&quot;value&quot;:&quot;fas fa-square-full&quot;,&quot;library&quot;:&quot;fa-solid&quot;,&quot;rendered_tag&quot;:&quot;&lt;svg class=\\&quot;e-font-icon-svg e-fas-square-full\\&quot; viewBox=\\&quot;0 0 512 512\\&quot; xmlns=\\&quot;http:\\\/\\\/www.w3.org\\\/2000\\\/svg\\&quot;&gt;&lt;path d=\\&quot;M512 512H0V0h512v512z\\&quot;&gt;&lt;\\\/path&gt;&lt;\\\/svg&gt;&quot;},&quot;no_headings_message&quot;:&quot;No headings were found on this page.&quot;,&quot;hierarchical_view&quot;:&quot;yes&quot;,&quot;min_height&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;min_height_widescreen&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;min_height_tablet_extra&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;min_height_tablet&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;min_height_mobile_extra&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;min_height_mobile&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]}}\" data-widget_type=\"table-of-contents.default\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-toc__header\">\n\t\t\t\t\t\t<h4 class=\"elementor-toc__header-title\">\n\t\t\t\tContents\t\t\t<\/h4>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div id=\"elementor-toc__158e9451\" class=\"elementor-toc__body\">\n\t\t\t<div class=\"elementor-toc__spinner-container\">\n\t\t\t\t<svg class=\"elementor-toc__spinner eicon-animation-spin e-font-icon-svg e-eicon-loading\" aria-hidden=\"true\" viewBox=\"0 0 1000 1000\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M500 975V858C696 858 858 696 858 500S696 142 500 142 142 304 142 500H25C25 237 238 25 500 25S975 237 975 500 763 975 500 975Z\"><\/path><\/svg>\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-64432eb9 e-flex e-con-boxed e-con e-parent\" data-id=\"64432eb9\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[],&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-22299e98 e-con-full e-flex e-con e-child\" data-id=\"22299e98\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-90f3931 elementor-widget elementor-widget-heading\" data-id=\"90f3931\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<p class=\"elementor-heading-title elementor-size-default\">The Complete Practice<\/p>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6b0e82e9 elementor-widget elementor-widget-heading\" data-id=\"6b0e82e9\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">A Balanced Approach to Yoga Exercise<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4694f195 elementor-widget elementor-widget-text-editor\" data-id=\"4694f195\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>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.<\/p><p>A balanced Sivananda Yoga practice usually brings together several complementary elements:<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-f878e7b elementor-widget elementor-widget-ucaddon_list\" data-id=\"f878e7b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"ucaddon_list.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\n<!-- start List -->\n\t\t<link id='font-awesome-css' href='https:\/\/staging.sivananda.eu\/wp-content\/plugins\/unlimited-elements-for-elementor-premium\/assets_libraries\/font-awesome6\/fontawesome-all.min.css' type='text\/css' rel='stylesheet' >\n\t\t<link id='font-awesome-4-shim-css' href='https:\/\/staging.sivananda.eu\/wp-content\/plugins\/unlimited-elements-for-elementor-premium\/assets_libraries\/font-awesome6\/fontawesome-v4-shims.min.css' type='text\/css' rel='stylesheet' >\n\n<style>\/* widget: List *\/\n\n\n\n#uc_list_elementor_f878e7b{\n  display:grid;\n  position:relative;\n}\n\n#uc_list_elementor_f878e7b .ue-list-item\n{\n  display:flex;\n}\n\n#uc_list_elementor_f878e7b .ue-list-item-title{\n  display:flex;\n  align-items: center;\n} \n\n#uc_list_elementor_f878e7b .ue-list-item-image img\n{\n  max-width:100%;\n}\n#uc_list_elementor_f878e7b .ue-list-item-text *{\n  transition: inherit;\n}\n\n#uc_list_elementor_f878e7b .ue-list-item-index\n{\n  flex-grow:0;\n  flex-shrink:0;\n  display:flex;\n  align-items:center;\n  justify-content:center;\n  line-height:1em;\n}\n\n#uc_list_elementor_f878e7b .ue-list-item-index svg\n{\n  height:1em;\n  width:1em;\n}\n\n#uc_list_elementor_f878e7b .ue-list-item-content\n{\n  flex-grow:1;\n}\n.ue_badge{\n  font-size:13px;\n}\n\n<\/style>\n\n<div id=\"uc_list_elementor_f878e7b\" class=\"ue-list uc-items-wrapper  \"  >\n  <div class=\"ue-list-item elementor-repeater-item-e53c0d4\">\n  <div class=\"ue-list-item-index\">\n      1            \n  <\/div>\n  <div class=\"ue-list-item-content\">\n      <p class=\"ue-list-item-title\">Relax \n                  <\/p>\n          <div class=\"ue-list-item-text\"><p>Initial relaxation helps the body release tension and allows the mind to settle before the practice begins.<\/p><\/div>             <\/div>\n<\/div>\n<div class=\"ue-list-item elementor-repeater-item-ca8e442\">\n  <div class=\"ue-list-item-index\">\n      2            \n  <\/div>\n  <div class=\"ue-list-item-content\">\n      <p class=\"ue-list-item-title\">Breathe \n                  <\/p>\n          <div class=\"ue-list-item-text\"><p>Breathing exercises, or pranayama, regulate the breath and help focus the mind.<\/p><\/div>             <\/div>\n<\/div>\n<div class=\"ue-list-item elementor-repeater-item-5045709\">\n  <div class=\"ue-list-item-index\">\n      3            \n  <\/div>\n  <div class=\"ue-list-item-content\">\n      <p class=\"ue-list-item-title\">Warm-up \n                  <\/p>\n          <div class=\"ue-list-item-text\"><p>Sun Salutation warms and prepares the body through a flowing sequence of movements.<\/p><\/div>             <\/div>\n<\/div>\n<div class=\"ue-list-item elementor-repeater-item-7d7360b\">\n  <div class=\"ue-list-item-index\">\n      4            \n  <\/div>\n  <div class=\"ue-list-item-content\">\n      <p class=\"ue-list-item-title\">Practise \n                  <\/p>\n          <div class=\"ue-list-item-text\"><p>Asanas systematically stretch and strengthen the body. Short periods of relaxation are included between postures.<\/p><\/div>             <\/div>\n<\/div>\n<div class=\"ue-list-item elementor-repeater-item-d8de67b\">\n  <div class=\"ue-list-item-index\">\n      5            \n  <\/div>\n  <div class=\"ue-list-item-content\">\n      <p class=\"ue-list-item-title\">Rest \n                  <\/p>\n          <div class=\"ue-list-item-text\"><p>Final relaxation allows the breath and body to become quiet so the effects of the practice can be absorbed.<\/p><\/div>             <\/div>\n<\/div>\n\n<\/div>\n\n\n<!-- end List -->\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a128629 elementor-widget elementor-widget-text-editor\" data-id=\"a128629\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>The length and difficulty of a session can be adapted, but these underlying principles remain the same.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-40dd0ef4 e-flex e-con-boxed e-con e-parent\" data-id=\"40dd0ef4\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;,&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-227f8e82 e-con-full e-flex e-con e-child\" data-id=\"227f8e82\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-3be0137 elementor-widget elementor-widget-heading\" data-id=\"3be0137\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<p class=\"elementor-heading-title elementor-size-default\">Foundations<\/p>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-12b9009 elementor-widget elementor-widget-heading\" data-id=\"12b9009\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Explore Yoga Exercises<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-118abab e-flex e-con-boxed e-con e-parent\" data-id=\"118abab\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;,&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-35067e8 e-con-full e-flex e-con e-child\" data-id=\"35067e8\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-4162773 elementor-widget elementor-widget-heading\" data-id=\"4162773\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<p class=\"elementor-heading-title elementor-size-default\">12 flowing positions<\/p>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-435d6d6 elementor-widget elementor-widget-heading\" data-id=\"435d6d6\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Sun Salutation \u2013 Surya Namaskar<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6625acc elementor-widget elementor-widget-text-editor\" data-id=\"6625acc\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>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.<\/p><p>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.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2fb7db8 elementor-widget elementor-widget-button\" data-id=\"2fb7db8\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm elementor-animation-grow\" href=\"https:\/\/staging.sivananda.eu\/en\/yoga\/asanas\/sun-salutation\/\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">Learn the Sun Salutation<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-ba9aeef e-con-full e-flex e-con e-child\" data-id=\"ba9aeef\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-01b0991 elementor-widget elementor-widget-image\" data-id=\"01b0991\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/08\/sun-salutation-madrid.jpg\" class=\"attachment-full size-full wp-image-15905\" alt=\"Sun Salutation\" srcset=\"https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/08\/sun-salutation-madrid.jpg 1200w, https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/08\/sun-salutation-madrid-300x200.jpg 300w, https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/08\/sun-salutation-madrid-1024x683.jpg 1024w, https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/08\/sun-salutation-madrid-768x512.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-05ef8fb e-flex e-con-boxed e-con e-parent\" data-id=\"05ef8fb\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;,&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-62fa955 e-con-full e-flex e-con e-child\" data-id=\"62fa955\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-be40a10 elementor-widget elementor-widget-heading\" data-id=\"be40a10\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<p class=\"elementor-heading-title elementor-size-default\">Core Sequence<\/p>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ae81ad4 elementor-widget elementor-widget-heading\" data-id=\"ae81ad4\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">The 12 Basic Asanas<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1886116 elementor-widget elementor-widget-text-editor\" data-id=\"1886116\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>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.<\/p><p>Explore the complete sequence, learn what an asana is and continue to detailed guides for each individual posture.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-868d541 elementor-widget elementor-widget-button\" data-id=\"868d541\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm elementor-animation-grow\" href=\"https:\/\/staging.sivananda.eu\/en\/yoga\/asanas\/\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">Explore the 12 Basic Asanas<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-2dae3bf e-con-full e-flex e-con e-child\" data-id=\"2dae3bf\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-40f98a7 elementor-widget elementor-widget-image\" data-id=\"40f98a7\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"800\" height=\"552\" src=\"https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/06\/TTC-Manual-3503-1024x706.jpg\" class=\"attachment-large size-large wp-image-14393\" alt=\"Bow Pose \/ Dhanurasana\" srcset=\"https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/06\/TTC-Manual-3503-1024x706.jpg 1024w, https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/06\/TTC-Manual-3503-300x207.jpg 300w, https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/06\/TTC-Manual-3503-768x530.jpg 768w, https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/06\/TTC-Manual-3503-1536x1060.jpg 1536w, https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/06\/TTC-Manual-3503-2048x1413.jpg 2048w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-3bc16022 e-flex e-con-boxed e-con e-parent\" data-id=\"3bc16022\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;,&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-1ba2df86 e-con-full e-flex e-con e-child\" data-id=\"1ba2df86\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-f2fd268 elementor-widget elementor-widget-heading\" data-id=\"f2fd268\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<p class=\"elementor-heading-title elementor-size-default\">Choose Your Practice<\/p>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-11af3a14 elementor-widget elementor-widget-heading\" data-id=\"11af3a14\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Find a sequence that suits you<\/h2>\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-24e5b2c8 e-con-full e-flex e-con e-child\" data-id=\"24e5b2c8\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;,&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t<div class=\"elementor-element elementor-element-1d2581f0 e-con-full e-flex e-con e-child\" data-id=\"1d2581f0\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;,&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-5a710d01 elementor-widget elementor-widget-image\" data-id=\"5a710d01\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"1000\" height=\"611\" src=\"https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/04\/corpse-pose-savasana-beginners.jpg\" class=\"attachment-full size-full wp-image-11793\" alt=\"Initial relaxation\" srcset=\"https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/04\/corpse-pose-savasana-beginners.jpg 1000w, https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/04\/corpse-pose-savasana-beginners-300x183.jpg 300w, https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/04\/corpse-pose-savasana-beginners-768x469.jpg 768w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-df32752 elementor-widget elementor-widget-heading\" data-id=\"df32752\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<p class=\"elementor-heading-title elementor-size-default\">New to Yoga \u00b7 About 45 minutes<\/p>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3042394 elementor-widget elementor-widget-heading\" data-id=\"3042394\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Beginners\u2019 Sequence<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5ca096e7 elementor-widget elementor-widget-text-editor\" data-id=\"5ca096e7\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>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.<\/p><p>The reduced number of postures gives beginners time to become familiar with the movements and experience the rhythm of effort followed by relaxation.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a1ad8a6 elementor-widget elementor-widget-button\" data-id=\"a1ad8a6\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm elementor-animation-grow\" href=\"https:\/\/staging.sivananda.eu\/en\/yoga\/exercises\/beginners-sequence\/\" target=\"_blank\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">Start the Beginners\u2019 Sequence<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-718f443 e-con-full e-flex e-con e-child\" data-id=\"718f443\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;,&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-1a89321d elementor-widget elementor-widget-image\" data-id=\"1a89321d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"534\" src=\"https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/08\/bow-pose-madrid-1024x683.jpg\" class=\"attachment-large size-large wp-image-15906\" alt=\"Bow pose\" srcset=\"https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/08\/bow-pose-madrid-1024x683.jpg 1024w, https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/08\/bow-pose-madrid-300x200.jpg 300w, https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/08\/bow-pose-madrid-768x512.jpg 768w, https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/08\/bow-pose-madrid.jpg 1200w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a509cb5 elementor-widget elementor-widget-heading\" data-id=\"a509cb5\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<p class=\"elementor-heading-title elementor-size-default\">Familiar with the basics \u00b7 Full practice<\/p>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2987377 elementor-widget elementor-widget-heading\" data-id=\"2987377\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\"> Intermediate Sequence<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-73edb431 elementor-widget elementor-widget-text-editor\" data-id=\"73edb431\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p data-pm-slice=\"1 1 []\">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.<\/p><p>This fuller sequence provides an opportunity to develop steadiness in the postures while deepening concentration and body awareness.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4594143a elementor-widget elementor-widget-button\" data-id=\"4594143a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm elementor-animation-grow\" href=\"https:\/\/staging.sivananda.eu\/en\/yoga\/exercises\/intermediate-exercises\/\" target=\"_blank\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">Explore the Intermediate Sequence<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-cf0b24b e-con-full e-flex e-con e-child\" data-id=\"cf0b24b\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;,&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-6123496a elementor-widget elementor-widget-image\" data-id=\"6123496a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"489\" src=\"https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/08\/fish-madrid.jpg\" class=\"attachment-large size-large wp-image-15907\" alt=\"Fish pose\" srcset=\"https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/08\/fish-madrid.jpg 1000w, https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/08\/fish-madrid-300x183.jpg 300w, https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/08\/fish-madrid-768x469.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6fca0a1 elementor-widget elementor-widget-heading\" data-id=\"6fca0a1\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<p class=\"elementor-heading-title elementor-size-default\">Limited time \u00b7 15 or 30 minutes<\/p>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d9c5f1d elementor-widget elementor-widget-heading\" data-id=\"d9c5f1d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Short Practice Sessions<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-37022c9b elementor-widget elementor-widget-text-editor\" data-id=\"37022c9b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>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.<\/p><p>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\u2019 sequence or learn the exercises with a teacher first.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6e646c92 elementor-widget elementor-widget-button\" data-id=\"6e646c92\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm elementor-animation-grow\" href=\"https:\/\/staging.sivananda.eu\/en\/yoga\/exercises\/short-practice-sessions\/\" target=\"_blank\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">Choose a Short Practice Session<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-4f93655c e-flex e-con-boxed e-con e-parent\" data-id=\"4f93655c\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;,&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-3c5c73c5 e-con-full e-flex e-con e-child\" data-id=\"3c5c73c5\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-796d8c2 elementor-widget elementor-widget-text-editor\" data-id=\"796d8c2\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>Practised regularly and with awareness, yoga exercises offer benefits that extend beyond physical flexibility:<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-f39706e elementor-widget elementor-widget-ucaddon_list\" data-id=\"f39706e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"ucaddon_list.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\n<!-- start List -->\n\n<style>\/* widget: List *\/\n\n\n\n#uc_list_elementor_f39706e{\n  display:grid;\n  position:relative;\n}\n\n#uc_list_elementor_f39706e .ue-list-item\n{\n  display:flex;\n}\n\n#uc_list_elementor_f39706e .ue-list-item-title{\n  display:flex;\n  align-items: center;\n} \n\n#uc_list_elementor_f39706e .ue-list-item-image img\n{\n  max-width:100%;\n}\n#uc_list_elementor_f39706e .ue-list-item-text *{\n  transition: inherit;\n}\n\n#uc_list_elementor_f39706e .ue-list-item-index\n{\n  flex-grow:0;\n  flex-shrink:0;\n  display:flex;\n  align-items:center;\n  justify-content:center;\n  line-height:1em;\n}\n\n#uc_list_elementor_f39706e .ue-list-item-index svg\n{\n  height:1em;\n  width:1em;\n}\n\n#uc_list_elementor_f39706e .ue-list-item-content\n{\n  flex-grow:1;\n}\n.ue_badge{\n  font-size:13px;\n}\n\n<\/style>\n\n<div id=\"uc_list_elementor_f39706e\" class=\"ue-list uc-items-wrapper  \"  >\n  <div class=\"ue-list-item elementor-repeater-item-e53c0d4\">\n  <div class=\"ue-list-item-index\">\n                              <i class='fas fa-check'><\/i>\n                    \n  <\/div>\n  <div class=\"ue-list-item-content\">\n      <p class=\"ue-list-item-title\">Greater flexibility and strength \n                  <\/p>\n             <\/div>\n<\/div>\n<div class=\"ue-list-item elementor-repeater-item-ca8e442\">\n  <div class=\"ue-list-item-index\">\n                              <i class='fas fa-check'><\/i>\n                    \n  <\/div>\n  <div class=\"ue-list-item-content\">\n      <p class=\"ue-list-item-title\">A strong, mobile spine \n                  <\/p>\n             <\/div>\n<\/div>\n<div class=\"ue-list-item elementor-repeater-item-5045709\">\n  <div class=\"ue-list-item-index\">\n                              <i class='fas fa-check'><\/i>\n                    \n  <\/div>\n  <div class=\"ue-list-item-content\">\n      <p class=\"ue-list-item-title\">Stimulated circulation \n                  <\/p>\n             <\/div>\n<\/div>\n<div class=\"ue-list-item elementor-repeater-item-bc94924\">\n  <div class=\"ue-list-item-index\">\n                              <i class='fas fa-check'><\/i>\n                    \n  <\/div>\n  <div class=\"ue-list-item-content\">\n      <p class=\"ue-list-item-title\">Less physical and mental tension \n                  <\/p>\n             <\/div>\n<\/div>\n<div class=\"ue-list-item elementor-repeater-item-edf90a1\">\n  <div class=\"ue-list-item-index\">\n                              <i class='fas fa-check'><\/i>\n                    \n  <\/div>\n  <div class=\"ue-list-item-content\">\n      <p class=\"ue-list-item-title\">Improved concentration \n                  <\/p>\n             <\/div>\n<\/div>\n<div class=\"ue-list-item elementor-repeater-item-13955e3\">\n  <div class=\"ue-list-item-index\">\n                              <i class='fas fa-check'><\/i>\n                    \n  <\/div>\n  <div class=\"ue-list-item-content\">\n      <p class=\"ue-list-item-title\">Greater vitality \n                  <\/p>\n             <\/div>\n<\/div>\n\n<\/div>\n<!-- end List -->\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-306a434 elementor-widget elementor-widget-button\" data-id=\"306a434\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm elementor-animation-grow\" href=\"https:\/\/staging.sivananda.eu\/en\/yoga\/asanas\/\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">Read more about asanas and their benefits<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-6e109fc2 e-con-full e-flex e-con e-child\" data-id=\"6e109fc2\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-343ae2a elementor-widget elementor-widget-heading\" data-id=\"343ae2a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<p class=\"elementor-heading-title elementor-size-default\">Why Practise?<\/p>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-32e86ff elementor-widget elementor-widget-heading\" data-id=\"32e86ff\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Benefits of Regular Yoga Exercise<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-b9f9c45 e-flex e-con-boxed e-con e-parent\" data-id=\"b9f9c45\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;,&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-19a7574 e-con-full e-flex e-con e-child\" data-id=\"19a7574\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-d5a8502 elementor-widget elementor-widget-heading\" data-id=\"d5a8502\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<p class=\"elementor-heading-title elementor-size-default\">Building a sustainable practice<\/p>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d105b52 elementor-widget elementor-widget-heading\" data-id=\"d105b52\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Regularity Matters more than Duration<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-c3eb5f7 e-con-full e-flex e-con e-child\" data-id=\"c3eb5f7\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-467652c elementor-widget elementor-widget-text-editor\" data-id=\"467652c\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>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\u2019 or intermediate sequence.<\/p><p>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.<\/p><p>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.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-53bd16e e-flex e-con-boxed e-con e-parent\" data-id=\"53bd16e\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;,&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-de11011 e-con-full e-flex e-con e-child\" data-id=\"de11011\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-8c16595 elementor-widget elementor-widget-heading\" data-id=\"8c16595\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<p class=\"elementor-heading-title elementor-size-default\">Learn with a teacher<\/p>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-22eaa5e elementor-widget elementor-widget-heading\" data-id=\"22eaa5e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Practise Sivananda Yoga in Person<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-17b44b3 elementor-widget elementor-widget-text-editor\" data-id=\"17b44b3\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>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.<\/p><p>Visit your nearest Sivananda Yoga centre or ashram to find current beginners\u2019 courses, open classes and other opportunities to practise.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2ad4769 elementor-widget elementor-widget-button\" data-id=\"2ad4769\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm elementor-animation-grow\" href=\"https:\/\/staging.sivananda.eu\/en\/sivananda-yoga\/ashrams-centres-europe\/\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">Find a Sivananda Yoga Centre<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-c88e0a5 e-con-full e-flex e-con e-child\" data-id=\"c88e0a5\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-b9cf03e elementor-widget elementor-widget-image\" data-id=\"b9cf03e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"534\" src=\"https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/08\/yoga-class-madrid-1024x683.jpg\" class=\"attachment-large size-large wp-image-15915\" alt=\"Yoga class in Madrid\" srcset=\"https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/08\/yoga-class-madrid-1024x683.jpg 1024w, https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/08\/yoga-class-madrid-300x200.jpg 300w, https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/08\/yoga-class-madrid-768x512.jpg 768w, https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/08\/yoga-class-madrid.jpg 1200w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-682beb8 e-flex e-con-boxed e-con e-parent\" data-id=\"682beb8\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;,&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-e1300fa e-con-full e-flex e-con e-child\" data-id=\"e1300fa\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-d98349c elementor-widget elementor-widget-text-editor\" data-id=\"d98349c\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>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.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-a6b1611 e-con-full e-flex e-con e-child\" data-id=\"a6b1611\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;,&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-bdfcf91 elementor-widget elementor-widget-heading\" data-id=\"bdfcf91\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<p class=\"elementor-heading-title elementor-size-default\"><a href=\"https:\/\/staging.sivananda.eu\/en\/yoga\/breathing\/\">Proper Breathing \u2013 Pranayama<\/a><\/p>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2e5b397 elementor-widget elementor-widget-heading\" data-id=\"2e5b397\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<p class=\"elementor-heading-title elementor-size-default\"><a href=\"https:\/\/staging.sivananda.eu\/en\/yoga\/relaxation\/\">Proper Relaxation<\/a><\/p>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5de4580 elementor-widget elementor-widget-heading\" data-id=\"5de4580\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<p class=\"elementor-heading-title elementor-size-default\"><a href=\"https:\/\/staging.sivananda.eu\/en\/sivananda-yoga\/5-points\/\">The Five Points of Yoga<\/a><\/p>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-980da59 e-con-full e-flex e-con e-child\" data-id=\"980da59\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-fa22306 elementor-widget elementor-widget-heading\" data-id=\"fa22306\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<p class=\"elementor-heading-title elementor-size-default\">Continue exploring<\/p>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-020d8a2 elementor-widget elementor-widget-heading\" data-id=\"020d8a2\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Support your Practice<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Yoga Exercises Yoga Exercises: Asanas &amp; Practice Sequences 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 [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":0,"parent":8493,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_angie_page":false,"footnotes":""},"class_list":["post-13093","page","type-page","status-publish","hentry"],"_links":{"self":[{"href":"https:\/\/staging.sivananda.eu\/en\/wp-json\/wp\/v2\/pages\/13093","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/staging.sivananda.eu\/en\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/staging.sivananda.eu\/en\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/staging.sivananda.eu\/en\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/staging.sivananda.eu\/en\/wp-json\/wp\/v2\/comments?post=13093"}],"version-history":[{"count":5,"href":"https:\/\/staging.sivananda.eu\/en\/wp-json\/wp\/v2\/pages\/13093\/revisions"}],"predecessor-version":[{"id":15918,"href":"https:\/\/staging.sivananda.eu\/en\/wp-json\/wp\/v2\/pages\/13093\/revisions\/15918"}],"up":[{"embeddable":true,"href":"https:\/\/staging.sivananda.eu\/en\/wp-json\/wp\/v2\/pages\/8493"}],"wp:attachment":[{"href":"https:\/\/staging.sivananda.eu\/en\/wp-json\/wp\/v2\/media?parent=13093"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}