Yoga session for 1 hour

 

Yoga session for 1 hour is to assist in the practice of asanas and Pranayam for all students of yoga. It is meant to be used as a tool to inspire you to constantly improve and experience the evolution of your yoga sadhana. The information is recorded from our own practice and is based  on the inspiration of Revered Gurudev.


The sequences compiled do not follow any pattern, but are worked out according to a systematic study and experience of sequencing. Timings are based on our practice and you can adapt these sequences to suit your needs.While  considering the right sequencing of asanas, one has to first understand the capacity of students of yoga who lack awareness in the body and mind. Thus one starts by becoming aware of one's own body's movements, stability, capacity, co-ordination, flexibility and firmness. Also you will get to know your own muscular/skeletal, organic and neuromuscular body. The practice of asana is introduced in such a way, that the student works with each part, region and various systems of the body.


 One must also be aware of general concepts regarding a sequence of yoga poses; they include a sequence should not irritate the nervous system, appropriate preparation for inversions and backward extension, and their order of learning. You should also know which asanas produce heat or coolness; stimulate or abate; energize; activate or relax; are simple or complex and are commonly practiced at the beginning or the end of the session.


 These basic principles of learning have been taken into account, and it is taken as a given that the student using our sequences has some understanding of his/her own abilities and limitations. If you have any questions about a pose, you can Contact us.


The sequence below would be appropriate for a beginnersí one-hour class. We practiced and timed this sequence. For most poses, we held the pose for a count of 5-6 breaths.


  • Warm up with up, down and side stretches. (See our Yoga video for beginner)
  • Surya Namaskar ( Sun Salutation ) 5-6 times.
  • Padmasan or Siddhasan 6 breathes.
  • Ardh Matsyendasan, both sides 3 times.
  • Savasan for 3 minutes
  • Bhujangasan ( Snake Posture)
  • Dhanurasan ( Bow Posture)
  • Savashan for 3 minutes
  • Paschimottanasan
  • Mayurasan
  • Sarvangasan or Sheershasan
  • Halasan
  • Savashan for 3 minutes
  • Anulom Vilom Pranayam 6 times
  • Bhrameri Pranayam 6 breathes
  • Kapalbhati for 2 minutes
  • Bhastrika Pranayam for 3 minutes.
  • Savashan for 10 minutes.triangle pose

 

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