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yog.es
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Yoga schedule
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How can we prepare our yoga program?
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How can we prepare a good yoga practices schedule for us?
There is many ways to begin, but a short idea can be:
- First relaxation in savasana. To feel all the body gradually from toes to head: feel the feet, then the toes, after the ankles, the calf muscles, the knee cups, the thighs, the buttocks, the abdomen and all the body for a while. Relax completely for a minute.
- Very slowly, stretch up your right arm and place it near to the head. Bend your left leg and slowly turn towards your right side. Put one hand on the ground and stand up.
- Once we sit down, to do a little concentration and to take conscience of the breathing.
- To do joints movement: neck, shoulders, ankles, knees, hip rotations... etc.
- We can practice some few asana (not all th etable the same day) for body balancing as:
sideways chacrasana
Matsyasana
Setubandhasana
Ardha halasana
Halasana
Viparita karani or Sarvangasana
PavanaMuktasana
Niralambasana
Bhujangasana
A. and P. Shalabhasana
Vayrasana (or supta)
Paschimotanasana
Vakrasana
- From there to bend down towards the feet in padastasana (do not forget to feel the breath), then hands on the lumbar area bending up and opening the chest.
- Very slowly to relax in the savasana pose again.
- Sitting in any comfortable posture it will be possible to do some breathing exercises. This will be the center and main point of a class.
AnulomaViloma Pranayama
Kapalabhati Pranayama
- Then some silence to remain there as long as one feels.
- After some time to move
slowly and to come out of the room in silence.
AnulomaViloma Pranayama and Pranava may be the center and main points in our class.
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