the basic yoga class (90 minutes)
the yoga class and system which we teach is one of the most popular forms of yoga in the world today, easy to begin, to understand and to practice. the sivananda yoga class, the international sivananda yoga teachers’ training and advanced yoga teachers’ training courses and workshops were created by swami vishnudevananda, who spread the yoga movement in the united states, canada, europe and india in the last 50 years.
the basic yoga class is typically 90 minutes long, though the time and the content may vary marginally to suit local conditions.
given below is the content of the 90 minutes class.
|
Initial relaxation
|
5 minutes
|
|
Initial prayer (Dhyana shlokas)
|
3 minutes
|
|
Kapalabhati (3 rounds 40, 60, 80 pumpings with
|
|
|
breath retention in between)
|
6 minutes
|
|
Anuloma Viloma (alternate nostril breathing)
|
|
|
7-9 rounds in the ratio 4:16:8 with breath retention
|
6 minutes
|
|
Surya namaskar (sun salutation) 6 rounds
|
10 minutes
|
|
Single leg raises
|
|
|
Double leg raises
|
6 minutes
|
|
Relaxation in Shashankasana (child’s pose)
|
30 seconds
|
|
1. Sirsasana (head stand)
|
3 minutes
|
|
2. Sarvangasana (shoulder stand)
|
3 minutes
|
|
3. Halasana (plough)
|
2 minutes
|
|
Sethubandhasana (bridge)
|
45 seconds
|
|
4. Matsyasana (fish)
|
45 seconds
|
|
5. Paschimottanasana (sitting forward bend)
|
3 minutes
|
|
6. Bhujangasana (cobra)
|
45 seconds
|
|
Ardh Shalabhasana (half locust)
|
30 seconds
|
|
7. Shalabhasana (locust)
|
30 seconds
|
|
8. Dhanurasana (bow)
|
30 seconds
|
|
Relaxation in Shashankasana (child’s pose)
|
30 seconds
|
|
9. Ardh Matsyendrasana (half spinal twist)
|
2 minutes
|
|
10. Kaka asana or mayur asana (crow or the peacock)
|
3 minutes
|
|
11. Padahasthasana (hands to the feet pose)
|
2 minutes
|
|
12. Trikonasana (triangle)
|
2 minutes
|
|
Savasana (final relaxation or corpse pose)
|
10 minutes
|
|
Final prayer (triyambakam)
|
3 minutes
|
|
Relaxation in between asanas
|
17 minutes total
|
|
Total duration of class
|
90 minutes
|
We also offer a DVD of this 90 minutes class, which you can order from us, or buy from any of our Centres in Gurgaon. The DVD has been created by the Sivananda Yoga Centre, Gurgaon as an offering and a companion to the many thousands of people who practice the yoga class every day, and for all others, who would like to be introduced to a system of yoga which can be adapted for modern-day life.
In this DVD, you have an opportunity to learn and practice the 90 minutes basic Yoga class. If you are new to the system, it may take you a few viewings to understand and get used to the instructions and the various practices. If you have already done the Sivananda class before, the DVD will become your companion for daily practice. In both cases we hope you will enjoy doing the yoga class, and get the benefits of the profound and ancient Indian system of good health and well being. It is also suggested that while the DVD is an aid, any yoga practice is best done in the presence of a qualified teacher. If you have a medical condition, please be sure to take the approval of the doctor before doing the practice.
In this DVD, the yoga class is being taught by Yogacharya Arun Pandala and demonstrated by Yogacharya Deeksha Jain and Yogacharya Vinod Kumar.
If you have any comments or suggestions, or require copies of the DVD, please email us at yogashowstheway@yahoo.com.
sivananda yoga centre, gurgaon
drop in and try out a free class
for more details, call
yogacharya arun pandala 9810645850; yogacharya deeksha jain 9818865306
email yogashowstheway@yahoo.com
please note: We are not affiliated to any yoga organization
 | 
