The only reason why I'm naming this following sequence is because this is what I practice on most of my 'yoga' days, usually every alternate days that is.
And nope, I'm no yogi master. But after years of practicing with good yoga masters, I kinda figured what works best for me.
(I sometimes start off with a series of Diamond Push-ups before I start my Daily Yoga sequence.)
Total duration: Approx. 1 hr.
Calming down the mind - Preparation
1. Savasana (Corpse pose)
2. Muktasana (Perfect pose)
- Straight sitting position
Sitting & Twisting set
1. Vajrasana (Diamond/Thunderbolt pose)
- Sit on heels, straighten the back.
- Keep spine, neck and head erect in one straight line.
- Whole body weight set on spine.
- Keep spine, neck and head erect in one straight line.
- Whole body weight set on spine.
- This is when I sometimes add in head rotations and neck warm-ups
2. Garudasana Arms in Vajrasana Left (Eagle arms in diamond pose, L elbow up)
- Extend arms out horizontally. Right thumb points down.
- On exhalation, intertwine and clasp palm, right elbow over and under left elbow.
- Inhale and fill with breath the area between shoulder blades.
- Exhale and soften shoulder area. Stretch muscles of the back body.
- Inhale and release on exhalation.
(This pose can be alternated with toes tucked under.)
3. Garudasana Arms in Vajrasana Right (Eagle arms in diamond pose, R elbow up)
- Left thumb points down, cross over and under right elbow.
4. Gomukha Vajrasana Left (Cow face pose, L hand up grab)
- Sit on Vajrasana
- Raise left arm and move it behind your head.
- Move right hand behind your back to clasp the hands.
- Stretch elbows away from each other and pull fingers as if trying to draw them apart,
- Bring inner arm next to the left ear.
- Draw shoulder back and bring shoulder blade into the body, lift and broaden collarbone.
- Expand rib cage with breath, lengthen sides of the body equally.
- Breathe easily. Inhale and release on exhalation.
- Bring inner arm next to the left ear.
- Draw shoulder back and bring shoulder blade into the body, lift and broaden collarbone.
- Expand rib cage with breath, lengthen sides of the body equally.
- Breathe easily. Inhale and release on exhalation.
5. Gomukha Vajrasana Right (Cow face pose, R hand up grab)
- Get back on Vajrasana and breathe.
- Raise right arm and move it behind your head.
- Move left hand behind your back to clasp the hands
6. Gomukha Left (Cow face pose, R leg w L arm up)
- Right knee on top of left knee.
- Left arm up and behind your head, right hand behind your back and clasp the hands.
7. Gomukha Right (Cow face pose, L leg w R arm up)
- Left knee on top of right knee.
- Right arm up and behind your head, right hand behind your back and clasp the hands.
8. Marichyasana Left (L twist w L leg bend)
- Sit with both legs straightened, bend left leg and place the foot beside right knee.
- Push right arm against left leg and reach for the right leg.
- Press the left hand against the floor behind your back.
- Twist the backbone on exhalation. Rotate head to the left.
9. Marichysana Right (R twist w R leg bend)
- Sit with both legs straightened again, bend right leg and place foot beside left knee.
- Push left arm against right leg and reach for the left leg.
- Press right hand against the floor and twist backbone on exhalation, rotate head to right.
10. Ardha Matsyendrasana Left (Sitting L twist)
- Sit with both legs straightened.
- Move left foot behind right knee.
- Cross right leg over and place foot beside left thigh.
- Press left hand against the floor behind your back.
- Push right elbow against left leg and twist to the left.
11. Ardha Matsyendrasana Right (Sitting R twist)
- Straighten both legs again.
- Move right foot behind left knee, cross left leg over and place foot beside right thigh.
- Press right hand against floor behind and left elbow against right leg. Twist.
12. Padmasana (Lotus position)
- This is inserted here for relaxation and a reminder to keep the backbone straight.
- Put your right foot on left thigh close to groin, then put left foot on right thigh.
- Push your palms against the floor behind you.
13. Baddha Konasana (Bound angle position)
- Opens up the pelvis in preparation for next pose.
14. Upavishtha Konasana (Seated with legs wide apart and back straight)
- Press palms against the floor behind.
15. Savasana (Corpse)
- Lie on the back for a short while to relax and regulate the breathing.
Lying on the Back set
1. Pavanamuktasana Left (L-leg wind-freeing pose)
- Starting from Savasana.
- Move and hug left thigh towards stomach on exhalation.
2. Pavanamuktasana Right (R-leg wind-freeing pose)
3. Pavanamuktasana (Knee press, both legs)
4. Vat Nari Sansthan Shaktivardhak (Roller)
- From Pavanamuktasana, move head towards your legs and start rolling on back.
(- Do NOT do this when having backbone injuries.)
5. Chakrasana Left (Rotation/Wheel pose, legs to L)
- Lie on the back and bend both legs with feet on the floor. Arms stretch to sides.
- On exhalation, lower both legs to left and rotate head to the right.
- Keep right shoulder blade on the floor.
- Breathe and relax. On inhalation, bring both legs up and feet on the floor.
6. Chakrasana Right (Rotation/Wheel pose, legs to R)
7. Savasana
8. Salamba Prasarita Padasana (Upward extended feet pose with support)
- Straighten legs up from bent legs.
- Tighten knees and drive toes down.
- Optional: Add in "cycling".
- Tighten knees and drive toes down.
- Optional: Add in "cycling".
9. Urdhva Parasarita Padasana (Upward extended feet pose)
- Raise straight legs up vertically.
10. Savasana (Corpse pose) or
Balasana (Child pose)
Shashankasana (Hare pose)
(Continue on Part 2...)
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