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  • OP ONLINE PROGRAM

Daily Yoga Classes: One Month Subscription

15 SESSIONS EACH WEEK

Join ANYTIME and get a full month of live yoga classes

Mon-Sun: 8:30-10:00am, 4:30-6:00pm ET
Yoga Nidra (deep relaxation): Saturdays 1:30- 2:30pm ET

This is a one-month subscription for online yoga classes. Sivananda yoga is a traditional, meditative style that encourages proper breathing, flexibility, strength, and vitality in the body while calming the mind. Because yoga is a spiritual system with a physical component, this non-competitive approach helps the practitioner gain much more than just a healthy body.

This subscription includes:

  • 15 classes per week including meditative, gentle, all levels, advanced, and special focus classes.
  • The weekly schedule will be on the course landing page and will include the names of the teachers for each class and the type of class: gentle, beginner, intermediate, advanced, adaptive, etc.
  • You will have access to the recordings for an entire week. Join us live, or to take a class at a time that works for you.
Thank you so much! Thrilled to join you again tomorrow! In fact, finding this class made my life fuller! I am so grateful for your ashram and its offerings and blessings! Om shanti!
- The Studio La Pine
I highly encourage everyone interested in yoga and wellbeing to sign up for this one month subscription. it provides the opportunity to do all of the daily requirements to bring peace and happiness into your life!
It was lovely to have a glimpse of one of my favorite places and activities. It has been many years since I have been able to travel to the ashram and this recalled a very special experience I had while undergoing TTC. Thank you.
- Sally O.M.
I love going to Sivananda Ashram in the Bahamas. The next best thing is to have access to the wonderful instructors via Zoom. I feel so much better when I practice yoga on a regular basis. Thank you for making this possible during the pandemic.
The teachers are all inspiring, personable and helpful. They provide insightful information about the yoga poses, breathing & relaxing, as well as precise cueing. Each morning I am filled with excitement knowing I will be connecting with extraordinary teachers who will guide me through a yoga practice that sets the peaceful/joyful tone for the rest of my day.
- Pamela T.
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A typical class includes four components in this order:

  • Pranayama (breathing exercises)
  • Warm-ups including Sun Salutations
  • 12 basic asanas (postures), with the practice of relaxation between asanas
  • Deep relaxation

In the All Levels class, we may offer variations of and preparations for the more challenging asanas, so that students can create a foundation for practice as their bodies increase in strength and flexibility and the ability to focus the mind and the breath develops.

The 12 Basic Asanas

Asana is one of the eight limbs of classical yoga, which states that poses should be steady and comfortable, firm yet relaxed helping a practitioner to become more aware of their body, mind, and environment.

Our focus is on mastering the basic asanas from which variations are then added to further deepen the practice. Within the Sivananda tradition, the asanas follow an exact order that allows for the systematic movement of every major part of the body in a balanced way that enhances prana or life force energy, keeping the mind quiet and without the need to think beyond each individual pose. Additional variations may also be taught.

In the Sivananda tradition, the basic asanas are:

  1. Headstand (Sirsasana)
  2. Shoulderstand (Sarvangasana)
  3. Plough (Halasana)
  4. Fish (Matsyasana)
  5. Sitting Forward Bend (Paschimothanasana)
  6. Cobra (Bhujangasana)
  7. Locust (Shalabhasana)
  8. Bow (Dhanurasana)
  9. Spinal Twist (Ardha Matsyendrasana)
  10. Crow (Kakasana) or Peacock (Mayurasana)
  11. Standing Forward Bend (Pada Hasthasana)
  12. Triangle (Trikonasana)

The 12 basic poses or asanas are much more than just stretching. They open the energy channels, chakras, and psychic centers of the body while increasing flexibility of the spine, strengthening bones, and stimulating the circulatory and immune systems. Along with proper breathing or pranayama, asanas also calm the mind and reduce stress. With regular practice one can ensure overall physical and mental health.

Here's a Sample Weekly Schedule:

You will find this week’s schedule on the course landing page when you enroll

MONDAY

8:30- 10:00am – All levels class with Durga Enna

4:30-6:00pm – All levels class with Iswara Chaitanya

TUESDAY

8:30-10:00am – All levels class with Parvati Maria

4:30-6:00pm –All levels class with Bhavani

WEDNESDAY

8:30- 10:00am – All levels class with Gauri Devi

4:30-6:00pm – All levels class with Bhargavi

THURSDAY

8:30- 10:00am – All levels class with Mahadevi

4:30-6:00pm – Hip Openers with Swami Paramananda

FRIDAY

8:30- 10:00am – All levels class with Narayani

4:30-6:00pm – All levels class with Iswara Chaitanya

SATURDAY

8:30- 10:00am – All levels class with Parvati Maria

1:30-2:30pm – Yoga Nidra with Narayani Chaitanya

4:30-6:00pm – All levels class with Bhavani

SUNDAYS

8:30- 10:00am – All levels class with Agnes

4:30-6:00pm – All levels class with Pranava Chaitanya

Requirements and Recommendations:

  • No experience necessary. This program is open to beginners as well as advanced practitioners.
  • Yoga mat or a non-slip surface. Space to practice. Blanket to cover yourself for final relaxation.
  • Viewing Device: Desktop or laptop computer will provide the best experience, although you can also connect via a tablet or smartphone.
  • Internet connection: High-speed broadband wired or wireless is best.
  • Video: Download Zoom to your computer, or install the Zoom app to your device. For interactive group sessions, a webcam or integrated camera will allow others to feel more connected with you.
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