Pages

Sunday 6 March 2011

Sequence

Every contemporary school of yoga has its own ideas about the principles of sequencing. Most sequences are linear and, in general, a sequence like this opens with simple warm-ups that set a theme for the practice, intensifies to more challenging postures, slows to cooling postures and ends with relaxation (Corpse Pose). Here's an example of a general linear sequence (based on the Iyengar tradition of yoga):
  1. Centering
    Begin the practice with either a simple meditation or breathing exercise (in a seated or reclining position) to collect and concentrate your awareness.
  2. Preparation
    Perform a few simple exercises (such as hip or groin openers) that warm up the body in preparation for the theme or focus of the practice.
  3. Sun Salute (Surya Namaskar)
    Three to ten rounds.
  4. Standing postures
  5. Arm balances
  6. Inversions
  7. Abdominal and/or arm strength postures
  8. Backbends
  9. Shoulderstand
  10. Twists and/or forward bends
  11. Corpse (Savasana)
  12.  
Ofcourse this is just one way to practice, but if unsure about how to structure your home sessions it is a good place to start. Once you learn to listen to what your body needs sequencing becomes second nature!

No comments:

Post a Comment