Yoga Sequences ideas & tips

A. Start with standing poses, then sitting ones, then on abdomen & finally on back

B. The Padam Sadhna , based on activating the 7 chakras is a simple sequence by itself.

THE SEQUENCE  OF ASANA FOR PADMASADHANA  PRACTISE : 

1. Body Rotation, 4 times clockwise, 4 times anti-clockwise, sitting in Lotus or half Lotus posture. 

Sitting & rotating body activates the base chakra

2. Crocodile Asana, Makarasan, lie down on stomach, left leg bended the to the left side

3. Half-Locust Asana, Ardh Sulbhasan, ie on the stomach, lift right leg one feet off the floor, then left leg

4. Full-Locust Asana, Purna Sulbhasan , lift both legs at the same time one feet off the floor (palms in fists(thumbs inside) under the pelvis). This pose activate solar plexus area

5. Cobra Asana,Bhujangasan hands near the shoulders, bend back backwards, keep navel on the floor, look up. This pose activate solar plexus area as well as chest region.

6. Superman Asana, Viprit Sulbhasan , lift arms (in front of the body) and legs, only stomach touches floor. This pose activate solar plexus area as well as chest region.

7. Bow Asana, Dhanurasan, hands hold feet, only stomach touches floor. This pose activate , lower spine, solar plexus area as well as chest region.

8. Rest in Crocodile Asana, Makarasan

Turn from your right side and lie down on your back

9. Dead body Asana, Savasan…lie still with out moving

10. Boat Asana,Naukasan.  lift leg and upper body up off the floor, hands point towards the knees, hand palms facing each other. This pose activate solar plexus area as well as chest region.

11. Alternate Knees Press, Ardh Pawan Mukt Asana: to chest, first right knee, then left knee, and touch your nose to your knees.

12. Full Knees Press, Purna Pawan Mukt Asana : Bring both knees to the chest and lock arms over the knees and touch nose to your knees. This pose activate solar plexus area as well as chest region and throat area.

13. Shoulder-stand Asana, Shulbhasan, Bend your knees and raise your body to the sky and support your waist with your hands. This pose activates entire spine. Solar plexus area, chest region, throat & sending blood to head.

14. Dancing Shiva Asana, Natraj Asan: right side: right knee on left knee, make right knee touch floor at the left side of the body, right arm stretched away and then do the left side. Solar plexus area, chest region, throat & a good spine stretch.

15. Rest in Dead body Asana

Turn to your right side and sit and go into the next asana

16. Spinal-twist Asana, Ardh Macchendra Asan : Right side: right foot is placed under the left hip, left foot is neear the right knees, right elbow touches outside of left knee, right hand holds left foot. and then the other side.  Lower spine, Solar plexus area, chest region, throat & a good spine stretch.

17. Mountain Asana, Parvat Asan , Sit in Lotus or half Lotus, raise hands from the side to make palms join each other, clasp the thumbs, stretch palms away from floor. 

18. Yoga-Mudra, Sitting in Lotus or half Lotus, right hand in adi mudra (fist with thumb touching root of the ring finger), left hand holds right wrist, bend over with head touching the floor.