Join anytime!

Mon-Sat: 4:30-6:00pm EDT

Tues & Sat: 8:00-9:30am EDT

Thurs: 8:00-9:00am EDT

Sunday: 8:00-9:00am & 4:00-6:00pm EDT

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.

November classes include:

• 10 classes per week
• 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.

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.

Daily Schedule

*all times listed in Eastern Daylight Time

MONDAY

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

TUESDAY

8:00-9:30am – All levels class with Kumari/Shambhavi

4:30-6:00pm – Gentle class with Sivakami Chaitanya

WEDNESDAY

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

THURSDAY

8:00-9:00am – Yoga Nidra with Shambhavi

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

FRIDAY

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

SATURDAY

8:00-9:30am – Gentle class with Krishna Chaitanya

SUNDAYS

8:00am-9:00am –  Yoga Nidra with Narayani Chaitanya

4:00-6:00pm – Advanced asana challenge with Swami Paramananda

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.

Requirements & 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

Student Testimonials