The Practice

The physical aspects of Raja Yoga, Asana and Pranayama.


Peacock Pose / Mayurasana

The beautiful peacock, a majestic plume of long tail feathers trailing gracefully behind him mirrors this elegant posture. Typically considered an intermediate asana, Mayurasana – the Peacock, can be quickly mastered with a short daily practice and determination. It is sequenced after Ardha-Matsyendrasana practiced as a balancing variation of the Crow. With…

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Head to Knee Pose / Janu Sirsasana

Open your hips and release tension in the lower back while getting a deep stretch for each individual leg. Practice Janu Sirsasana as a stand alone asana or as a preparation to come deeper into the Seated Forward Bend. This forward-bending variation is usually practiced before Paschimottanasana. It is a…

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Bridge to Wheel Variation Sequence

This is a backbend variation sequence featuring the Bridge (Setu-Bandhasana), Half-Wheel (Ardha-Chakrasana) and Full Wheel (Chakrasana). It is usually practiced directly after Halasana, as a counterposture. This is a very common sequence in the Open Class so we thought it was a good place to start teaching the variations. Practice…

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Child’s Pose and Makarasana

A few other resting postures you will find throughout the Sivananda series. Enjoy! Childs Pose This is a simple relaxation posture done before and after the headstand/dolphin, as well as after the backbend series. It relaxes the mind and body, and releases tension in the lower back. Rest in this…

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