Sri Swami Satyananda Yoga Poses & Their Benefits

Satyananda Yoga is named after its founder, Sri Swami Satyananda Saraswati who developed this yoga which is a combination of the ancient traditional yoga and the modern medical physiotherapy. A guru as well as a yoga master in both India and the West, his teachings are propagated in India in the name of The Bihar School of Yoga. It is an extensive practice which besides asanas and Pranayam also includes shatkarmas or the six purification techniques, Yoga Nidra, Dhyan Yoga, Karma Yoga, Kundalini Yoga, Kriya Yoga, Mantra Yoga, Juna Yoga, Seva Yoga amongst others. Now let us explore some of the best Satyananda Yoga poses.

Sri Swami Satyananda Saraswati Yoga

Sri Swami Satyananda Saraswati Yoga Poses:

  1. What is Satyananda Yoga?
  2. Difference Between Iyengar Yoga and Satyananda Yoga?
  3. What are the effects of Satyananda Yoga?

Some of the most basic poses of Satyananda Yoga have been discussed in the following paragraphs.

1. Cobra Pose:

Satyananda Yoga Poses Cobra Pose

To do the Cobra Pose, you need to lie on your stomach and keep your feet close together. Your hands should be under your shoulders on the ground. Take a deep breath and lift your head very slowly. After this, you must lift your chest and abdomen as well. Keep navel on the floor.

2. Bow Pose:

Bow Pose Satyananda Yoga

To do the Bow Pose lie on the yoga mat and keep your hands by your side. Your forehead should rest on the mat. Close your eyes and breathe twice. Bend your knees now and bring your feet towards your buttocks. Hold your legs and lift your legs and torso off the floor. Hold for a few poses and come back to the first position.

3. Lotus Pose:

Lotus Pose

For the Lotus Pose, you need to sit on the yoga mat and fold your legs in such a way that one is on top of the other. Place your hands on your knees, tuck your stomach in, feel the stretch, and hold the pose for a few seconds. Come back to the normal position and do this a few times.

[See More: Different Types of Yoga]

4. Seated Forward Bend Pose:

Seated Forward Bend Pose

Sit on the yoga mat and put your legs straight in front of you. Breathe in and while exhaling bend forward and bring the chest down. Keep your shoulders open and breathe normally for a few seconds. Hold for 30 seconds and release.

5. Locust Pose:

Locust Pose

For the Locust Pose, you need to lie on the floor with your head facing the floor. Your arms must be side by side. Now gently lift your legs off the floor followed by the head and the upper torso. Hold for a second and breathe. Do this exercise a few times as this will help you stay fit, active, and healthy all the time.

6. Cat Pose:

Cat Pose

To do the Cat Pose, get your hands and knees on the mat like a four-legged animal. Spread your fingers and gaze at the floor. Breathe deeply and press the middle of your back upwards. Now look at the floor and curl your head towards the inside. Repeat this exercise about ten to twenty times. After that, you may release with your torso upright.

[See More: Benefits Of Yoga]

7. Auspicious Pose:

Auspicious Pose

The Auspicious Pose is one of the easiest asanas to do. For this, you need to sit on the yoga mat with your right leg placed in the empty space between the left thigh and your calf muscle. Keep your spine straight and place the hands on the chin. Take a few long and deep breaths.

8. Mountain Pose:

Mountain Pose

To do the Mountain Pose, stand straight with your feet together. Bring your palms together in such a way so that they face each other. Keep your spine straight. Now breathe in and out. Make sure you take deep and slow breaths.

9. Thunderbolt Pose:

Thunderbolt Pose

For the Thunderbolt Pose, you need to kneel on the floor and place your hands on your knees. Look forward with a soft gaze and relax. Sit up tall and hold the pose for one whole minute. To release the pose, put your palms on the floor and raise your buttocks. Cross your ankles and extend your legs out.

[See More: Yoga Tips For Beginners]

Thus those mentioned above are some of the best poses of Satyananda Yoga, but this is not all. The other aspects that are covered in this form of yoga are way too ahead of the physical benefits and aim in the higher mental development of the person. The spiritual growth that a person practising Satyananda Yoga experiences cannot be described in words. Come and join this yoga to experience its benefits and also share it with your friends and relatives.

Frequently Asked Questions & Answers:

Q1. What is Satyananda Yoga?

Ans: Satyananda Yoga is a form of yoga that besides pranayama and asanas also focuses on various meditations and purification techniques that help in the upliftment of the person on all the 3 levels, i.e. physical, mental and spiritual.

Q2. How is Satyananda Yoga different from Iyengar Yoga or Ashtanga Yoga?

Ans: The basic difference between Satyananda Yoga and Iyengar Yoga or Ashtanga Yoga is that the main focus of this yoga is not on the asanas, but it works on the multi-layered aspects of the person. Thus by practising Satyananda Yoga, you can have the overall development of the person and most importantly, spiritual upliftment of the person with the sensitivity of being one with higher soul and divine self.


Q3. What are the effects of Satyananda Yoga?

Ans: By practising Satyananda Yoga one generally experiences the following:

  • Deeper relaxation
  • Inner peace and calmness
  • At the same time, the asanas help to release the stress stored in our body
  • Awareness of our body improves, and stress reduces.