This learning center brings together pose guides, yoga traditions, breath and relaxation topics, and ways to build a practice. Its twelve-asana collection and the Four Paths/Five Points frameworks are attributed to the Sivananda Yoga Ranch curriculum; they are one school’s teaching map, not a universal list of yoga.
The twelve basic asanas in the Sivananda curriculum
The source groups twelve postures as a foundational sequence; their order and use belong to that curriculum.
This is a study index, not a self-guided class. Individual articles may describe modified forms, and their safety notes do not establish that the full sequence is suitable for a particular reader.
- Headstand · Sirsasana — Advanced inversion. This site omits self-guided entry instructions.
- Shoulderstand · Sarvangasana — Advanced inversion with specific neck-loading considerations.
- Plough · Halasana — Advanced inversion; contextual overview only.
- Fish · Matsyasana — Supported supine backbend with a gentle option.
- Sitting Forward Bend · Paschimottanasana — Seated fold with bent-knee and prop options.
- Cobra · Bhujangasana — Low prone backbend with a range of modifications.
- Locust · Shalabhasana — Prone backbend with small-lift variations.
- Bow · Dhanurasana — More demanding prone backbend; practice conservatively.
- Half Spinal Twist · Ardha Matsyendrasana — Seated twist with a gentle, non-binding option.
- Crow · Kakasana — Advanced arm balance; no self-guided lift-off sequence.
- Standing Forward Bend · Pada Hastasana — Standing fold with hands supported on blocks or thighs.
- Triangle · Trikonasana — Standing side stretch with a block-supported option.
The Four Paths of Yoga
Sivananda teaching presents four complementary paths as a learning framework; their wording and interpretation vary across traditions.
- Karma Yoga · action and service — A path framed around action and selfless service in this curriculum.
- Bhakti Yoga · devotion — A devotional path, understood within its religious and cultural setting.
- Raja Yoga · meditation — A contemplative path associated with disciplines of the mind.
- Jnana Yoga · inquiry and knowledge — A path of inquiry and discernment in Vedanta contexts.
The Five Points of Yoga
The Five Points are a Sivananda teaching framework, not a universal checklist shared by every yoga school.
- Proper exercise · asana — Postures and movement as taught in this framework.
- Proper breathing · pranayama — Breath practices require appropriate instruction and safety choices.
- Proper relaxation · savasana — Rest and relaxation practices, with comfortable alternatives.
- Proper diet · sattva — A tradition-specific dietary concept, not medical nutrition advice.
- Positive thinking and meditation · Vedanta and dhyana — Study and contemplative practice as described by this school.
How to use this learning center
Use the categories as an invitation to study, not as a mandatory practice plan.
Start with a comfortable pose or a short breath-awareness practice. Advanced postures are included for context but are not recommended for unsupervised practice. Read the safety note on each guide and consult a qualified teacher or clinician when individual guidance is needed.
References and further reading
- Sivananda Yoga Ranch Learning Center Sivananda Yoga Ranch. Source for the Sivananda-specific twelve-basic-asanas list and learning-center framework. This site summarizes and links to the source; it does not reproduce its lesson text.
- Roots of Yoga James Mallinson and Mark Singleton, Penguin UK, 2017. A scholarly sourcebook bringing together translated yoga texts from different schools, languages, and periods.
- Yoga: Effectiveness and Safety National Center for Complementary and Integrative Health (NCCIH). General background on yoga research, common injury considerations, and individualized guidance.