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Sivananda GurgaonYoga Shows The Way

The Sivananda Tradition

The Five Points of Yoga

The teachings of the Sivananda system can be encapsulated into five basic principles.

  1. 1Proper Exercise — asana (steady poses)
  2. 2Proper Breathing — pranayama (prana = vital energy)
  3. 3Proper Relaxation — savasana (pose for maximum relaxation)
  4. 4Proper Diet — vegetarian (lacto or vegan)
  5. 5Positive Thinking & Meditation — dhyana and vedanta (true knowledge)

Why five points?

Yoga is a life of self-awareness and gentle discipline based on the tenets of ‘simple living and high thinking.’ The body is given a whole new purpose in true yoga, as simply a vehicle for extending light. In alignment with this one, true purpose, there are some guidelines that will help it to function smoothly and gracefully, much as we would care lovingly for our car.

An automobile requires five things: a lubricating system; a battery; a cooling system; fuel; and a responsible driver behind the wheel. Here is how the 5 points of yoga fulfils those needs:

Proper exerciseasana (steady poses)

acts as a lubricating routine to the joints, muscles, ligaments, tendons and other parts of the body by increasing circulation and flexibility.

Asanas are practiced slowly and consciously, then held for a period of time, not rushed through. The postures work on the spine first, since a flexible spine keeps the nervous system healthy, and from there they work on the joints, the internal organs, and the glands. A steady asana practice builds strength and flexibility together, rather than choosing one over the other.

Proper breathingpranayama (prana = vital energy)

aids the body in connecting to its battery, the solar plexus, where tremendous energy is stored. When tapped through specific yoga breathing techniques (pranayama), this energy is released for physical and mental rejuvenation and healing.

Most people breathe with only a fraction of their lung capacity, day after day, without noticing. Pranayama trains full, deep breathing, so the body takes in more prana with each breath. Since the breath and the mind are directly connected, a calmer breath brings a calmer mind, and an agitated mind can be settled again just by slowing the breath down.

Proper relaxationsavasana (pose for maximum relaxation)

cools down the system, as does the radiator of a car. When the body and mind are continually overworked, their efficiency diminishes. Relaxation is nature’s way of recharging the body, calming the mind, and connecting with the spirit.

Savasana is practiced between asanas and again at the end of a class, so the body and the nervous system get a chance to absorb the effects of the practice instead of rushing on to the next thing. A body that is properly relaxed recovers faster and works more efficiently, the same way an engine that is never allowed to cool down wears out sooner.

Proper dietvegetarian (lacto or vegan)

provides the correct fuel for the body and the calm clarity of the mind. Optimum utilization of food, air, water and sunlight is essential. Pure, simple natural food that is easy to digest and absorb (organic when possible) is ideal for the smooth, healthy functioning of your body/vehicle. A gradual transition to a vegetarian diet is ideal for yoga.

A lacto-vegetarian diet is recommended because it is easier to digest and sits lighter on the body and the mind. Heavy, hard-to-digest food demands energy just to process it, energy that could otherwise go toward the practice. Sivananda yoga does not ask for an overnight change here — a gradual shift toward vegetarian food, at each person’s own pace, is the approach that lasts.

Positive thinking and meditationdhyana and vedanta (true knowledge)

meditation and prayer restores peace of mind and clarifies the thoughts, offering a true vision of your being and purpose. As the intellect is purified, the spiritual Self is brought into focus and the lower egoic nature is controlled and re-directed through steadiness and higher thought. All things are seen in a new light!

A regular meditation practice, even a short one, trains the mind the same way asana trains the body. Over time, a mind that used to run in circles learns to settle, and thoughts that used to feel urgent start to lose their grip. Positive thinking is not about ignoring problems — it is choosing, again and again, to meet them from a steadier place.

Frequently Asked Questions

What are the five points of yoga?

The five points of yoga are proper exercise, proper breathing, proper relaxation, proper diet, and positive thinking and meditation. Swami Vishnudevananda set out these five points as the foundation of Sivananda Yoga practice.

Who created the five points of yoga?

Swami Vishnudevananda synthesised the five points of yoga from the teachings of his guru, Swami Sivananda, as a practical guide for bringing yoga into a modern, busy life.

Why is a vegetarian diet part of the five points of yoga?

A lacto-vegetarian diet is considered easier to digest and gentler on the body and the mind than a diet based on meat. Sivananda Yoga recommends moving toward a vegetarian diet gradually, not all at once.

For more information see

The five points are what every class here is built on — you will meet all of them in a single class. See how a class runs, or read the basic open class element by element.