Yoga & Pranayama
Explore the sacred practices of yoga and pranayama as taught by Swami Sivananda. These ancient techniques harmonize body, mind, and spirit on the path to enlightenment.
Based on "Practical Guide to Yoga" by Swami Chidananda
Stand with feet together or 2-2.5 feet apart. Keep the body erect and balanced. Arms hang at the sides with palms facing forward. This is the foundational standing pose that develops balance and awareness.
A standing pose where the body forms a triangle shape. This pose stretches the sides of the body and develops balance and stability.
First step of the Sun Salutation sequence. Begin in standing position with hands in prayer position at the chest.
Second step of the Sun Salutation sequence. Extend arms overhead and gently arch backward.
Third step of the Sun Salutation sequence. Forward fold from the standing position.
Fourth step of the Sun Salutation sequence. Transition to a low lunge position.
Fifth step of the Sun Salutation sequence. Move into plank position.
Sixth step of the Sun Salutation sequence. Lower the body toward the floor.
Seventh step of the Sun Salutation sequence. Move into upward-facing dog position.
Eighth step of the Sun Salutation sequence. Move into downward-facing dog position.
Ninth step of the Sun Salutation sequence. Return to low lunge position.
Tenth step of the Sun Salutation sequence. Return to forward fold position.
Eleventh step of the Sun Salutation sequence. Rise and extend arms overhead.
Twelfth and final step of the Sun Salutation sequence. Return to standing position with hands in prayer.
A complete relaxation pose performed lying on the back. This pose releases all tension from the body and mind, allowing for deep rest and integration of the practice.
An inversion pose where the body is balanced on the head and forearms. This powerful pose reverses the flow of blood and energy, bringing vitality to the brain and upper body.
An inversion pose where the body is balanced on the shoulders and upper back. This pose affects all parts of the body and is considered one of the most important asanas.
A backbend pose performed in lotus position where the chest is lifted and the crown of the head rests on the floor. This pose opens the chest and throat.
An inversion pose where the legs are brought over the head while lying on the back. This pose stretches the entire back of the body and reverses the flow of energy.
A variation of the Plough Pose with different leg positioning or arm placement.
A forward bending pose where the torso folds over the legs while seated. This pose stretches the entire back of the body and calms the mind.
A backbend pose performed while lying on the stomach. The chest is lifted by pressing the hands into the floor, creating the shape of a cobra.
A relaxation pose performed while lying on the stomach. This pose relaxes the back and provides a gentle stretch.
A backbend pose where the legs are lifted while lying on the stomach. This pose strengthens the back and legs.
A backbend pose where the body forms the shape of a bow. The chest and legs are lifted while lying on the stomach.
A deep backbend where the body forms a wheel shape. This is an advanced pose that opens the entire front of the body.
A twisting pose that stretches the spine and opens the chest. This pose aids digestion and detoxification.
A forward bending pose performed in lotus position. This pose combines the benefits of forward bending with the spiritual significance of lotus pose.
A variation of the Yoga Mudra pose with different arm or hand positioning.
An advanced arm balance pose where the entire body is balanced on the hands. This pose develops tremendous strength and concentration.
A seated pose where the legs are crossed with each foot on the opposite thigh. This is the most important sitting pose for meditation and pranayama.
A seated pose where one heel presses the perineum and the other foot is placed on top. This pose is excellent for meditation and pranayama.
A simple seated pose where the legs are crossed comfortably. This pose is suitable for meditation and pranayama practice.
A kneeling pose where the body rests on the heels. This pose is excellent for digestion and meditation.
Important Practice Guidelines
- • Practice on an empty stomach or 3-4 hours after meals
- • Best practiced early in the morning in a clean, well-ventilated space
- • Always practice under the guidance of an experienced teacher, especially for advanced poses
- • Listen to your body and never force any pose beyond your comfort level
- • Consistency and regularity are more important than intensity
- • Follow the precautions listed for each pose carefully