Yoga Practice Outline
THIS IS A CLASSIC HATHA YOGA CLASS OUTLINE FEATURING A SERIES OF 12 ASANAS (POSTURES) COMMONLY KNOWN AS THE "RISHIKESH SERIES".
Start by relaxing in savasana
Let go of any thoughts of the past or the future and focus the awareness on the breath.
After a few minutes relaxation sit in a comfortable cross-legged position for Pranayama
3 rounds of kapalabhati (with or without retention)
6 - 12 rounds of alternate nostril breathing (anuloma viloma) inhale on the count of 4 retain the breath for 16 and exhale 8
Sit quietly and observe the breath then lie down and relax once again in savasana
Surya namaskar (sun salutation) 6 - 12 rounds (left and right is one round)
Relax in savasana and observe sensations in the body
Single and double leg raising exercises
12 Asanas (yoga postures)
 1. Sirshasana (Headstand) |
 2. Sarvangasana (Shoulderstand) |
 3. Halasana (Plough) |
 4. Matsyasana (Fish) |
 5. Paschimotanasana (Sitting forward bend) |
 6. Bhujangasana (Cobra) |
 7. Salabhasana (Locust) |
 8. Dhanurasana (Bow) |
 9. Ardha Matsyendrasana (Half spinal twist) |
 10. Kakasana (Crow) |
 11. Pada Hastasana (Standing forward bend) |
 12. Trikonasana (Triangle) |
 Savasana (corpse pose) |
Allow as much time as possible for your final relaxation.
Download or listen to a podcast of a guided relaxation by clicking on the image above.