Standard yoga sequence (Routine for 1 hour)

Some of my students ask me why I dont send them a yoga sequence after one week of intensive yoga with me while they are in your holidays in this case in Atitlan lake,  so I did it this easy sequence with some pictures in order you can follow it.

  1. Pranayama
    • Different pranayamas, being concern about your body focus in the different parts of your body, lower belly, chest and clavicule.
    • Same variation but activation your mudla bandha, inhale from that place, second block your mula bandha and last one block your breathing, the final part is release your breathing and your body.

1.2 Nadi sodhana  or anuloma viloma (alternate breathing), a small explication you can find over here.

http://www.sarvyoga.com/anulom-vilom-pranayama-steps-and-benefits/

 

  1. Warming-UP.

Sitting circles with your body (in sitting position, half lotus).

Hands in the pray position in front of yourself, inhale to the air and exhale interlace your fingers in your back, feeling the deeper streching.

Cat and cow pose.

Bending your knees as much near from the mat and streching in down facing-dog.

 

  1. Sun saludation/ Surya Namaskar A (from 2 to 5 times)

ashtanga-vinyasa-surya-namaskar-A

  1. Sun saludation/ Surya Namaskar B (from 2 to 5 times)ashtanga-vinyasa-surya-namaskar-B
  2. Stand-up

5.1 Utkatasana (Chair pose)// 5.2 Virabhadrasana II (Warrior 2 pose)// 5.3 Utthita Trikonasana (Extended triangle pose)// 5.4 Parivrttra trikonasana// 5.5 Opening Trikonasana

 

 utkatasana  trikonasana

 

 

VINYASA (Movement)

  1. Balance

6.1 Vrksasana ( Tree Pose)//6.2 Garudasana (Eagle Pose)

VINYASA (Movement)

  1. Fold-forward

7.1  Dandasana (Seated Staff Pose) //7.2 Paschimottanasana (Seated Forward BEND) // 7.3 Janu Sirsasana (Head to Knee Pose front and side)

Pachimostasana

VINYASA (Movement)

  1. Back-bending

8.1 Only arms up, cactus position.// 8.2 Cactus position, arms and legs up.//8.3 Dhanurasana (bow pose)

dhanurasana

VINYASA (Movement)

 

  1. Core

9.1 Severals counting 10 down and up.//9. 2 Navasana (Boat Pose)

 

VINYASA (Movement)

 

  1. Inversions

10.1 Salamba sarvangasana (candle Asana)//10.2 Halasana (Plow Asana)//10.3 Matsyasana (Fish pose)

VINYASA (Movement)

 

  1. Final part

11.1 Knees to your chest (deeper asana)//11.2 Ananda Balasana (Happy Baby Pose)//11.3 Supta matsyendrasana (Twisting pose lay down)

 

SAVASANA (Between 5 to 15 minutes, you can use some proms in order to adjust your body)

*NOTE:

In each asana/pose stay breathing during 5 times ant the beginning later we can increase the lenghting.

 

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