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Step 1
Sit cross-legged, in the lotus position if you can, and practice preliminary exercises. Slowly roll your neck and shoulders in each direction. Exercise your eyes by looking as far as you can in each direction without moving your head. Practice two breathing exercises, called kapalabhati and anuloma viloma. If you don't know these exercises, you can start by sitting calmly for a few minutes, focusing on breathing deeply and evenly.
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Step 2
Build up some energy by doing sun salutations. Stand at the front of your mat. Inhale, raise your arms and arch back slightly. Exhale, bend forward, and reach for the ground. Keeping your hands on the ground, step as far back as you can with your right foot, then your left. From this push-up position, called plank pose, lower your body to the ground. Look up, raise your head and curl your back into cobra position. Keeping your hands and toes planted on the ground, push your hips up, lower your head and flatten your back into downward dog pose. Bring your right foot forward between your hands, then your left foot. Raise your hands and arch back again, then return to a relaxed standing pose. This is one half round of sun salutations. Repeat, leading with your left foot, to make up one round. Start your practice session with several repetitions.
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Step 3
Practice the main sequence of Sivananda asanas. There are too many to fully explain here, but if you are familiar with the poses you can practice them using this order. Begin with a headstand, or whatever preparation for headstand you are able to do. Continue with the shoulderstand sequence, including plow and bridge. Follow up with fish and seated forward bend. Roll onto your front and do cobra, locust and bow. Perform twist and crow before standing up and finishing the sequence with a standing forward bend and triangle.
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Step 4
Finish the session with final relaxation in the savasana pose. Lie flat on your back and breathe deeply, moving your attention through every part of your body beginning with your toes. Relax each part of your body completely, releasing any remaining tension and allowing your mind to become calm and empty.
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Step 5
Continue your Sivananda yoga practice by performing this series every day, or as often as possible. As you progress, you can add advanced variations to the poses, and learn more about the yogic philosophy and lifestyle.
