Satyananda Yoga
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How can Satyananda yoga nourish you?
Developed by Sri Swami Satyananda Saraswati in the 1960s[1], the yoga style that now bears his name began as the Bihar school of yoga[2]. It is a gentle and holistic combination of practices intended to benefit the body, mind and spirit. Satyananda is often referred to as a yoga of ‘head, heart and hands’[3], symbolising the way it draws on the many branches of yogic tradition to support the different aspects of the human experience.
Unlike varieties of yoga that focus mainly on specific poses (asanas) and breathing exercises (pranayamas), Satyananda yoga is known for also emphasising cleansing practices, meditation and guided deep relaxation[4]. As a discipline that is known for including yoga Nidra, Satyananda specifically encourages profound rest[5] as an important aspect of overall health.
One characteristic of Satyananda yoga is the school’s encouragement of gradual and steady progress[6]. The initial sequences of asanas easy for beginners to master, and accompanied by an introduction to pranayamas and various meditation techniques[7]. Over time, as you become more proficient in Satyananda, Kriya yoga and other advanced practices[8] are taught when the instructors believe you are ready to learn them.
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Practitioners offering Satyananda Yoga
Benefits of Satyananda yoga
Evidence suggests that the deep relaxation achieved through guided Nidra exercises may lead to a significant decrease in perceived levels of stress and anxiety[9]. Satyananda yoga has been studied as a way of alleviating anxiety and depression[10] in stroke survivors with a disability, and preliminary findings indicate that it may be a safe and effective treatment.
It has been reported that Satyananda yoga may be a viable way to manage fluid retention related to breast cancer treatment[11], but further research is recommended. There is evidence to suggest that Satyananda yoga meditation may enhance brain function[12], particularly in key areas of the right hemisphere. It has also been reported that yoga Nidra may reduce the impact of psychological symptoms[13] in women with menstrual disorders.
Satyananda yoga may assist in relieving symptoms related to:
What to expect from a Satyananda yoga session
A Satyananda yoga session usually lasts for about 90 minutes, and starts with a relaxation or grounding exercise to bring your attention to the present moment, followed by a series of relatively mild asanas. In keeping with Satyananda’s emphasis on developing physically as well as spiritually in a systematic, progressive way[14], you will be introduced to more vigorous sequences once you are ready for them.
Your teacher will then guide you through pranayamas, and as you become more proficient, increasingly advanced practices that encourage your application of yoga principles to various aspects of your daily life. The class will also include a meditation session, typically concluding with guided deep relaxation[15].
As with any exercise or wellness program, please consult your medical professional before commencing Satyananda yoga. If you have an injury or other health issue, or any concerns at all, also speak to your Satyananda yoga instructor.
Satyananda yoga teacher training is uniquely challenging and rigorous, with instructors required to undergo 1500 hours of education[16] in order to receive their diploma. This means your teacher will be well-equipped to adjust the session as needed to suit your individual requirements.
References
1. About Bihar School of Yoga. Bihar School of Yoga; [cited on 2024 Dec 5].
2. Practice. Bihar School of Yoga; [cited on 2024 Dec 5].
3. Satyananda Yoga. Australian Yoga Life; [cited on 2024 Dec 5].
4. What is Satyananda Yoga? Natural Therapy Pages;
5. Origin of Yoga Nidra. Big Shakti; [cited on 2024 Dec 5].
6. The Development of Satyananda Yoga or Bihar Yoga. Serbian Yoga Union; [cited on 2024 Dec 5].
7. What is the Satyananda System of Yoga? Satyananda Yoga Teachers' Association; [cited on 2024 Dec 5].
8. Kriya Yoga. Yoga Journal; [cited on 2024 Dec 5].
9. Kumar K. A study on the impact on stress and anxiety through Yoga nidra. ResearchGate; 2008.
10. Immink M. Yoga and exercise for symptoms of depression and anxiety in people with poststroke disability: a randomized, controlled pilot trial. Academia; 2012.
11. Loudon A, Barnett T, Piller N, Immink MA, Williams AD. Yoga management of breast cancer-related lymphoedema: a randomised controlled pilot-trial. BMC Complementary and Alternative Medicine; 2014.
12. Thomas J, Jamieson G, Cohen M. Low and then high frequency oscillations of distinct right cortical networks are progressively enhanced by medium and long term Satyananda Yoga meditation practice. Frontiers in Human Neuroscience; 2014.
13. Kim SD. Psychological effects of yoga nidra in women with menstrual disorders: A systematic review of randomized controlled trials. Complementary Therapies in Clinical Practice; 2017.
14. What to expect in a Satyananda Style class. Satyananda Yoga Teachers' Association; [cited on 2024 Dec 5].
15. #1 Free Meditation App for Sleep. Insight Timer; [cited on 2024 Dec 5].
16. About the Teachers. Awakened Heart Yoga; [cited on 2024 Dec 5].
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