Sivananda yoga is based on the teachings of Indian saint Sri Swami Sivananda, and focuses on helping practitioners develop physical, mental and spiritual health and peace of mind. To maximize your benefit from the practice, you should both practice the poses and also focus on breathing, relaxation and following a vegetarian diet.
Trikonasana -- Triangle
This standing pose is a good warm-up and stretches your trunk and spine. Start out standing with your feet a little more than shoulder-width apart. Stretch your right arm up, then bend to your left, sliding your left hand down your thigh, without twisting your body. Hold for 30 to 60 seconds, then repeat on the other side.
Matsyansana -- Fish
This pose is designed to ease tension and improve spinal flexibility, according to "International Sivananda Yoga." To begin, lie on your back and bring your feet together. With your arms straight by your sides, lay your palms on the floor, then tuck your hands in underneath your buttocks. Arch your spine and tilt your head backward so that your crown rests on the ground. Hold for 30 seconds, then relax by lowering your chest.
Bhujangasana -- Cobra
This two-step pose strengthens your back and stretches your core. Sivananda describes it as follows: Begin step one by lying face down. Place your hands flat on the floor so they are under your shoulders. Lift your head up, bend your neck, then lower your forehead to the ground. In step two, inhale, slowly rolling up and back. First bring your forehead up so that your nose rests on the floor, then continue rolling up and back. Move slowly, so that you feel each vertebra arching back.
Shalabhasana -- Locust
Locust pose stretches your spine and builds strength and flexibility. You lie on your front, arms at your sides, with your hands clasped beneath your body. Begin by raising one leg while inhaling; holding for 10 seconds, then lower as you exhale; repeat with the other leg. Next bring both legs up. You probably won't be able to raise them far at first, but you will develop greater range of motion with practice.
References
- "Yoga for Men: Postures for Healthy, Stress-Free Living"; Thomas Claire; 2003
- International Sivananda Yoga Vedanta Centres: Fish (Matsyansana)
- International Sivananda Yoga Vedanta Centres: Cobra (Bhujangasana)
- International Sivananda Yoga Vedanta Centres: Locust (Shalabhasana)
- International Sivananda Yoga Vedanta Centres: Triangle (Trikonasana)
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