Sivananda-Satyananda Lesson Plan

RYT-200 Hour Certified Yoga Teacher. Erica started practicing yoga daily to bring herself flexibility, strength and balance. She enjoys doing yoga on the mat in the room, in nature and at the sea side. Erica brings yoga from the mat to everyday life and it helps her to be balanced, non judgmental and to learn new things. She likes learning and challenges, and encourages students to challenge themselves, learn new asanas, practice and enjoy every minute of yoga.

09 Swami Sivananda



1 hour 15 minutes


Dynamic Satyananda exercises within Sivananda format lesson.


Lesson features Satyananda eye exercises, pawanmuktasana series as warm up (1: anti-rheumatic, & 3: shakti bandha asana) plus other dynamic satyananada postures corresponding to Sivanananda ones, with emphasis on backbends


Satyananda, APMB Bihar School of Yoga 1996


opening chants pranayama: kaphabhati (2 rounds);

nadi shodana 4:16:8 (3 rounds)


eye exercises (APMB 77-84): sideways viewing, rotational viewing, nosetip gazing, palming

Pawanmuktasana 1: (23-34) toe bending, ankle bending, ankle rotation, ankle crank, knee bending, knee crank

Pawanmuktasana 3: (60-65) dyamic spinal twist, churning the mill, rowing the boat

Sun salutations & supine postures:

sun salutations (surya namaskar) x4

Satyananda supine leg exercises (47-58) leg raises, leg rotation, cycling, leg to head, lying spinal twist


headstand or dynamic bridge (sirsasana/setu bandha sarvangasana)

shoulder stand (sarvangasana);

plough (halasana)


half camel (ardha ushtrasna) (129) – given as a counterpose to shoulderstand

striking cobra (shashank bhujangasana) (126)


half spinal twist (ardha matysendrasana)


salutation pose (67); abdominal stretch pose (72); crow (kakasana)

Standing poses (if time):

standing forward bend (pada hasthasana)

triangle (trikonasana)



final prayers


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