YOGA SEQUENCES


Yoga sequences Yoga sequences are a series of postures and deep rhythmic breaths flowing energetically one after the next in a logical step-by-step direction, this is often called Vinyasa or Yoga flow, if you are unfamiliar with any Yoga flow, try the basic sequences, go gradually and listen to your body until you are comfortable with their alignment. The continuous practice of the Vinyasa helps to promote a peaceful; focused and stress-free state of mind.

Every Yoga style has its own ideas about how to sequence an Asana practice, so Yoga sequences come in diverse shapes and sizes. The following constitutes an example of a Basic Yoga Sequence.

Sun Salutations

Sun Salutation or Surya Namaskara (in Sanskrit) is considered the central part of Yoga practice. The Sun Salutation is a sequence of gentle poses, the velocity of the flow and how long the postures are held may vary, each movement is synchronized with the breath, inhale as you extend and exhale as you contract. Sun Salutations are usually practiced at sunrise to warm and invigorate the body for more intense stretches.

Different Yoga types perform the Sun Salutation with their own variants. However, the flow presented below covers main steps used in the majority of styles.
Surya Namaskara
Pranamasana 1. Pranamasana (Salutation posture): Stand facing the direction of the sun with both feet together. Bring the hands together in prayer position, at the chest. Concentrate and take several deep breaths, exhale fully. Hasta Uttanasana 2. Hasta Uttanasana (Raised Arms pose): Raise your arms up, place the palms together at the centre of the chest, slowly bend backward, closing the mouth inhale and hold the breath inside as far as possible and then expose the breath.
Uttanasana 3. Uttanasana (Standing Forward Bend pose): Exhale slowly bending forward, touch the floor keeping the hands parallel to the feet and head touching knees, remain in the same position for about 6 to 8 seconds. This posture massages the abdominal organs. Ashwa Sanchalanasana 4. Ashwa Sanchalanasana (Equestrian pose): Inhale and move the right foot back away from the body and drop the knee and the fingers to the ground. Keep the hands and feet firmly on the ground, with the left foot between the hands. Lift the spine, open the chest and raise the head as high as possible and look upwards, hold the breath and stay in the posture as long as you can comfortably.
Adho Mukha Svanasana 5. Adho Mukha Svanasana (Downward Dog pose): Exhale and bring the left foot together with the right. Keep arms straight, raise the hips and align the head with the arms, so that the body forms a triangle with the floor. Hold the position and take a deep inhalation. Ashtanga Namaskara 6. Ashtanga Namaskara (Salute with the Eight Limbs pose): Exhale and lower the body as if coming down from a push-up. All eight limbs - feet, knees, hands, chest, and forehead - should touch the floor; the abdomen should not touch the ground. Hold the breath.
Bhujangasana 7. Bhujangasana (Cobra pose): Inhale and slowly reach the crown of the head up and bend backward as much as possible only as far as feels comfortable and safe, hips should be slightly raised above the ground, bending the spine to the maximum. Adho Mukha Svanasana 8. Adho Mukha Svanasana (Downward Dog pose): Exhale slowly and bring the left foot together with the right, press firmly into the hands and arms, raise the hips and align the head with the arms, forming an upward arch. Keep the arms and arms straight. This pose is useful to relief from the pains.
Ashwa Sanchalanasana 9. Ashwa Sanchalanasana (Equestrian pose): Inhale and step the right foot forward into High Lunge, the left leg remains back, keep the hands and feet firmly on the ground, raise the head. Uttanasana 10. Uttanasana (Standing Forward Bend pose): Exhale slowly; bring the left foot forward, so that both feet are together to align them with the hands step into head-to-knee position. Touch the head to the knees, if possible.
Hasta Uttanasana 11. Hasta Uttanasana (Raised Arms pose): Inhale and raise the trunk up while keeping arms extended. Slowly bend backward, stretching arms above the head with palms together. Pranamasana 12. Pranamasana (Prayer pose): Straighten the body facing the direction of the sun, exhale and bring the palms together in front of the heart.
Once you start doing the Sun Salutation, make sure to continue it habitually for at least ten days to observe its positive effects. All sessions of Yoga postures start with the Sun Salutations.