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Whenever yoga sequence is carried out, it starts with the stretches. This sequence further proceeds towards the sun salutation followed by standing yoga sequences and standing balance sequence. This balance sequence is followed by inversion sequence that consists of head stand pose and shoulder stand pose.
For a proper yoga experience a proper sequence needs to be carried out that can provide better benefits and all the poses can be done in a systemic manner.
The sequence starts with quick everyday routine which lasts for 10 to 20 minutes.
It includes Daily stretches especially for beginners which involve pelvic tilts, cat cow stretches, Urdhva Mukha Svanasana (Upward Facing Dog pose), Lunge, Eka Pada Rajkapotasana (pigeon pose), Savasana (Corpse pose). There are yoga stretches that are done at our desk. This includes neck rolls, cat cow stretch, eagle arms, seated spinal twist, and standing pigeon.
Other extensive routines are done for 30 to 45 minutes. This sequence involves pelvic tilts, cat cow stretches, sun salutations or moon salutations. This is followed by standing yoga poses sequences like Adho Mukha Svanasana (down ward facing dog), lunge, Virabhadrasana(Warrior Pose), Chandrasana(Moon pose). This is followed by standing balance sequence like Utkatasana (Chair pose), Garuda asana (Eagle pose), Vakrasana (Twist Posture), Natrajasana (dancer pose).This is followed by inversion sequences. This includes head stand, Halasana (Plow pose), Shoulder stand, Salamba sarvangasana (supported shoulder stand) , Matsyasana (Fish pose). There are seated hip stretch sequences. This includes Baddha Konasana (Cobbler's Pose), Gomukhasana (Cow face pose), Janu Sirsasana (Head to knee pose).
There are certain series followed in yoga which is necessary for maintaining the back health, ab sequences, hip work which is necessary for a flexible back.
Thus head stand and shoulder stand are part of inversion sequence. This inversion sequence starts with headstand (Salamba Sirsasana). Place the hands and feet in a table top position. Place the elbows in front of you and interlock the fingers of both the hands. Place the crown of the head into the interlocked fingers. Raise the hips without bending the knees. Bring the legs towards the chest by walking little steps. Kick one leg upwards and then the other leg. Raise your legs upwards. Press down into the forearms and remain in this position for few seconds. After head stand, lie on your back and do plow pose.
From Plow pose, bend the elbows and place it on the back Keep a distance between the two shoulder elbows. Lift the legs up towards the ceiling. Keep the legs as straight as possible. Move the hands on the back and towards the shoulder. Bring the feet back to plow pose. This type of inversion pose is called as Salamba Sarvangasana (Shoulder stand pose).
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