--- title: "Foundations of Sivananda Yoga: Traditional Classes in Gurgaon" description: "Start your journey with classical Sivananda yoga. Learn foundational asanas and pranayama with step-by-step guidance, available in Gurgaon and online." canonical: https://mytribe.in/sivanandagurgaon/yoga-classes-workshops/foundations-of-sivananda-yoga last_updated: 2025-09-22 --- # Foundations of Sivananda Yoga: Learn the Core Sequence Tribe Verified · Teaching traditional Sivananda yoga since 2004. By [Sivananda Yoga Centre](https://mytribe.in/sivanandagurgaon) · Available online and at centres in Gurugram & Dehradun · ₹1,500 Per Session (estimate) Part of [Yoga Classes & Workshops](https://mytribe.in/sivanandagurgaon/yoga-classes-workshops). [View full gallery](https://mytribe.in/sivanandagurgaon/yoga-classes-workshops/gallery) Yoga is a science of spirituality, not just exercise. Build a sustainable practice with our step-by-step approach to classical Sivananda yoga, focusing on breath, alignment, and long-term well-being. ## Photos and videos - [Video: This video shows how you can explore variations of asanas from the 12 core positions of Surya Namaskar. It is a creative way to make your daily practice more accessible and transforming.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c46c4012-3a74-4ce9-9e4e-578c9bfb8155) - [Video: From the foundational practice of Surya Namaskar, you can flow into a variety of other poses. This video demonstrates how to move from Sun Salutation into backbends and warrior poses.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7363048f-c9ab-4114-9af2-31178b3173aa) - [Video: This video showcases the versatility of Surya Namaskar, flowing from the 12 basic postures into spinal twists and forward bends, integrating movement and stillness.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9c2a3f3b-a20e-4432-8dcb-31dab8e07dbe) - ![A student practices Bhujangasana, the cobra pose, one of the 12 postures in the Surya Namaskar sequence. We teach the correct breathing and technique for each step.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/52831eb0-74f5-40bc-9a29-810eafe21edc) - ![A teacher provides a correction in Adho Mukha Svanasana, the downward facing dog, a key posture in Surya Namaskar for stretching the entire body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bf4cf7d4-3eff-46e5-90c1-53152f8f6ef6) - ![A teacher explains the alignment for Ardha Uttanasana, the half forward bend, during a Surya Namaskar workshop. Understanding the details is key to a safe practice.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c98fe78d-eb8a-43ac-8ba5-9da77f107f40) - ![A student receives an adjustment in Ashtanga Namaskara, the eight limbed pose. This personal guidance helps in building strength and proper form.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7bd9b45e-b5bb-4b73-bd60-6efe13c016d6) - ![A teacher demonstrates the transition from the cat pose, a preparatory movement we teach to ensure students move safely into the Surya Namaskar sequence.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/16e768e4-e0d7-4a39-b7af-018233acb3e6) - ![A teacher guides a student in the raised arms pose, the second step of Surya Namaskar. Our classes focus on step by step learning for a strong foundation.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f6c63c28-8eec-4c6f-8a23-a28ea7c336b2) - ![A student practices Ashwa Sanchalanasana, the equestrian pose, during a Surya Namaskar course. This posture is excellent for opening the hips.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1f17832c-1717-45d1-8ac0-50a85fb84eee) - ![The downward facing dog pose is a vital part of the Sun Salutation, building upper body strength and stretching the hamstrings.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f7dce337-751f-4c3e-8595-fd6d8bf0b0f4) - ![A student in Pada Hastasana, the hand to foot pose, a deep forward bend in the Surya Namaskar sequence that lengthens the spine.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d28c15a9-89f9-4e11-9af6-96ef768d0e4d) - ![The raised arms pose, or Hasta Uttanasana, is a gentle backbend that opens the chest and energizes the body at the start of the sequence.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d5010473-0c6b-4854-8789-c92441deb0ae) - ![A student practices the eight limbed pose, a key transition that builds arm and core strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/baeb8b57-38a2-4ec7-9365-9fbe949b98cb) - ![The prayer pose, or Pranamasana, is the first and last position of Surya Namaskar, bringing the practitioner to a state of reverence and calm.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ea304769-ae2b-4d05-9eb8-189eccdc20e6) - [Video: Savasana, or the corpse pose, is a magical practice for deep rest. This video explains how 30 minutes of proper Savasana can be as restorative as four hours of deep sleep, allowing the body to heal itself.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6812962d-10dc-43c4-92f6-d07cf774d49e) - ![A student demonstrates Mayurasana, the peacock pose, an advanced arm balance that requires significant core strength and balance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e08d65af-3f5b-401f-b00e-bea57309e795) - ![A student practices Bakasana, the crow pose. Our classes help you build the foundational strength required for such balancing postures.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/85d1ad37-90d3-4006-81ed-a3aab06c1bab) - ![A teacher prepares for Mayurasana, the peacock pose, demonstrating the initial steps to build strength in the wrists and forearms.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/021eade4-eef7-47e9-bdd4-f6cca0716545) - ![A student holds a standing balancing pose, demonstrating the focus and stability that is developed through regular yoga practice.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b108c339-e9ed-4ca6-81d3-b215eeafd6ec) - ![A student holds the crow pose with deep concentration. Arm balances like this improve focus and build confidence.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/729d9be4-0b88-4893-adac-263f8f893f8d) - ![A teacher demonstrates a variation of the peacock pose, showing the immense core and arm strength developed through years of dedicated practice.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/47c6059a-d209-4d1a-968d-a123e3ffef39) - [Video: This short, playful video debunks the myth that yoga is only for flexible people. Yoga is for everyone, and the journey is about progress, not perfection.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b74bddf8-b493-4a2f-ba54-2280d62fa29e) - [Video: This video explains how yoga is a holistic science. It works on strengthening your internal systems to combat issues like food allergies, rather than just treating the symptoms.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cc80d569-f5b2-44d4-9c7c-d1b874a100e2) - [Video: Are you looking for ways to boost your immunity? This video explains how different asanas work on specific glands and organs to strengthen your body's natural defense system.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/69bac8be-ed83-45ad-9977-06e5fef2bd79) ## About Foundations of Sivananda Yoga In my classes, I focus on the fixed 12-asana Sivananda sequence, but I prioritize alignment over flexibility. Whether you are stiff or experienced, I provide hands-on physical adjustments and verbal corrections in every session to ensure you learn the proper breathing and posture for every step, protecting your body while you build real strength. The foundations of Sivananda yoga are simple, yet they require consistency. My approach is built on five pillars: proper exercise (Asana), proper breathing (Pranayama), proper relaxation (Savasana), a vegetarian diet, and positive thinking. Unlike fitness-focused classes that change routines daily, we return to the same core sequence to let you measure your own progress. ### Why the 12-Asana Sequence? We stick to a fixed lineage because it works. It is designed to open the body systematically—from the Surya Namaskar (Sun Salutation) that warms the joints to the inverted poses that stimulate the endocrine system. Each posture has a purpose. We do not rush through them; we breathe into them. This is how you move from merely 'doing' yoga to 'practicing' it. ### The Importance of Alignment Whether you are joining an online batch or coming to my studio in Gurgaon, my priority is your safety. I monitor my students closely to prevent injury. If you have chronic back pain, stiff hips, or are returning to exercise after a long gap, these classes are designed to be adapted to your level. You will learn the mechanics of each movement, not just the shape. ### Building Your Sangha Yoga is a path best walked with others. My classes are more than a workout; they are a sangha (community). We share experiences, ask questions after class, and grow together. Whether you are looking for a morning routine to manage stress or a deeper, disciplined study, you will find a space here that is free of judgment and full of support. ## About Sivananda Yoga Centre I have spent thirty years teaching because I believe yoga is for everyone, not just the flexible. My classes aren't about perfecting a pose for a photo; they are about understanding your body and finding balance through consistent, traditional practice. 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