Sivananda Yoga Sequence

Yoga Discussion General Yoga
#1

Folks : Those who are familiar/practise the sivananda yoga sequence please answer my question. Here is the sequence

  1. Head-stand
  2. shoulder stand
  3. plough
    4.bridge
  4. fish
  5. forward bend(paschimottasana)
    7.cobra
    8.locus
    9.bow
    10.spinal twist
    11.peacock or crow
    12.padahastasana
    13.trikonasana

Question 1. Is it necessary to follow in this sequence. Can I omit say 7-9(cobra to bow) ?
Question 2 : If you one don’t have enough time can you suggest a subset of this one can practice ?
Question 3. What is a suitable alternative for 11(as peacock and crow is difficult to practice) ?

Thanks in advance

#2

Hi,
The sequence is so designed as to give a vertical position, forward and backward bends, sideways twist, & balancing postures.
Ideally you should do the whole sequence. The sequence above should take about an hour. But each asana has a specific benefit. Probably you could do one of each type on say Monday, and then do the other set on Tuesday. I notice you have not added shavasana -which is a very crucial part of the series and should take at least ten minutes for best benefits.

#3

Usually in sivananda you would also with with a few sun salutations Aswell, it helps prepare tge body for the other asanas.

I would geuss the sequence above takes about 1 hour, depending on how long you hold the asanas.
You can do a Half hour sequence if you don’t have time for full sequence.

As long as you follow a forward bend with a back bend, then do your balancing and twisting at the end, it should be fine.
I have a good sivananda book that gives you a short sequence, if your intrested let me know and ill give you name and author

#4

Ravi : Thanks!

YogiDog : Please give me the book name/author. Appreciate your reply.

#5

The sivananda companion to yoga foreword ny Swami vishnu devananda. It’s an old book but very good, you can get it cheap On amazon.

If you don’t want to bye the book I’m happy to copy the half hour suggested sequence from yhe book on here for you when I get time.

Best wishes

#6

If you don’t mind please copy the half hour series. I will really appreciate it.

Thanks a lot.

#7

I came across a link for download the book in pdf format. Thanks to yogidog for recommending the book!

http://selfdefinition.org/yoga/Lucy%20Lidell%20-%20The%20Sivananda%20Companion%20to%20Yoga.pdf

#8

Great, go to page 66 :slight_smile:

#9

Thank you all!

Appreciated.