Actor Malaika Arora, along with her trainer Vanshika Pandey, recently shared a new yoga clip that blends elements of Vinyasa and Sivananda, two styles that sit at very different ends of the practice spectrum.
While Vinyasa focuses on breath-linked movement and dynamic transitions, Sivananda traditionally emphasises a slower, structured sequence including relaxation, breathwork, and held postures.
Her routine highlights a mix that appears both fluid and grounding — a combination many people look for, especially when trying to balance strength training with deeper restoration. “Mix of Vinyasa & Sivananda Yoga: flow with purpose,” mentioned the caption.
As more practitioners explore hybrid formats rather than sticking to a single lineage, it raises interesting questions: Can mixing styles offer greater benefits, or does it risk diluting the purpose of each lineage?
And with winter setting in, when stiffness, low energy, and mood dips are common, blends like this may appeal to those wanting mobility without overwhelming intensity. But does combining traditions enhance mind-body balance, or should beginners approach it differently?
To understand the physical, mental, and safety considerations of pairing Vinyasa with Sivananda, especially for people practising at home, we spoke to an expert.
Key differences between Vinyasa and Sivananda yoga, and how combining these two styles influences flexibility, strength, and overall energy
Sadhna Singh, senior fitness and lifestyle consultant at HereNow Official, tells indianexpress.com, “Vinyasa and Sivananda come from two very different philosophies of movement. Vinyasa is a dynamic, breath-linked practice that builds heat, activates major muscle groups, and improves cardiovascular endurance. Sivananda is slower and more meditative, with a structured sequence focused on breath control, relaxation, and controlled stretching that improves joint mobility and spinal health.”
When these styles are combined, Singh says the practitioner gets the best of both worlds. Vinyasa elevates body temperature and improves circulation, which is especially valuable during winter when the body tends to feel stiff and sluggish. Sivananda adds balance through mindful stretching, deeper flexibility work, and restorative breathing.
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Risks associated with blending Vinyasa with Sivananda
“The main risk comes from transitioning too quickly between movements without proper alignment,” says Singh, adding that Vinyasa requires strength and stability, while Sivananda relies on relaxed, controlled holds. People with limited mobility or neck and back concerns may struggle if they shift into a Vinyasa flow without warming up sufficiently or without learning the correct mechanics for movements like chaturanga, cobra, and forward folds.
Do hybrid yoga styles improve stress relief and nervous system balance more than traditional forms?
Hybrid sequences can be very effective for stress management because they integrate both activation and relaxation. For many people, this combination mirrors the natural stress cycle. “The body first needs to discharge built-up tension, and only then can it enter a deeply relaxed state. A hybrid sequence facilitates this by offering flow followed by restoration, which can be more impactful for modern lifestyles that involve sedentary work and mental load,” notes Singh.
However, practitioners who require very specific therapeutic outcomes or who have chronic pain may benefit from sticking to one style until they build adequate strength and body awareness.
DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.
