Yoga Sequences And Practice

Yoga can be practised by one and all, regardless of age, color, creed or physical – or mental – health condition.



It has proved tremendously beneficial of all.



Then again it is important to get the right Yoga sequences and practice for optimum results.



For that you ought to get the right teacher or instructor. Or yoga class. That shouldn’t be too tough; nowadays, good Yoga centers and studios are just a stone’s throw away from where one lives or works. For your benefit here is one Yoga sequence for your practice.

• Tadasana – Mountain pose
• Utthita Trikonasana – Triangle pose
• Utthita Parsvakonasana – Extended Angle pose
• Virabhadrasana I – Warrior I pose
• Virabhadrasana II – Warrior II pose
• Parsvottonasana – Intense Side Stretch
• Uttanasana – hands to feet pose
• Adho Mukha Svanasana – Downward Dog pose
• Salamba Sarvangasana – Shoulder Stand
• Halasana – Plow pose
• Dandasana – Staff pose
• Janu Sirsasana – Seated head to one knee pose
• Paschimottanasana – Seated head to both knees pose
• Virasana – Hero pose
• Supta Virasana – Reclining Hero pose
• Bharadvajasana – Pose of Sage Bharadvaja
• Savasana – Corpse pose

Some important tips for yoga practice:

• Don’t worry about mistakes, your asanas will get better the more you practice.
• If you are suffering from a chronic or acute health condition – or injury – go in for just those postures your teacher advises, with the right alterations and adjustments.
• Practice barefoot on a sticky mat or slightly rough surface.
• Do the difficult postures many times in quick succession. Don’t insist on holding them for long.
• Adapt and adjust the postures with props – such as blocks, chair, wall, belt, etc. – as and when needed.
• Remember to breathe normally at all times and keep your facial muscles, jaw, throat and abdomen relaxed.
• During periods, ladies ought to avoid inversions, strenuous standing poses and backbends.