Yoga Poses For Normal Person

(February 18, 2009)

Can a normal person regularly do Trikonasana, paschimottanasana, sarvangasana, yoganidrasana, mayurasana, urdhva dhanurasana and sirsasana ?

Yes, a normal person can safely and happily practise Sirshasana (Head Stand), Trikonasana (Triangle Pose), Paschimottanasana (Forehead to Knees Pose), Sarvangasana (Shoulder Stand), Mayurasana (Peacock Pose), Urdhva Dhanurasana (Bow Pose) and Yoga Nidra (Yogic Sleep). Yoga is designed, basically, to help retain good, normal health. The focus is on your health and well being, not so much as is believed today as a therapeutic measure, though, of late the latter seems to have taken precedence.

However, if you are a normal person, you would do well to practise Yoga in totality. This would include Yogasanas (physical postures), Pranayamas (breathing exercises), Kriyas (cleansing techniques) and Yoga diet. There is no single Yogasana (posture) that a normal person cannot do. As per your age, fitness and physical abilities you should incorporate all the below mentioned practices into your schedule of Yoga training for optimum health – physical, mental and emotional.  Essentially, this would include all Yoga poses in the following sequence:

Asanas (poses)


1.    Tadasana (Palm Tree pose)
2.    Parvatasana (Mountain pose)
3.    Trikonasana (Triangle Pose)
4.    Ardha Chakrasana (Half Moon pose)
5.    Padangusthasana (Toe to hand pose)
6.    Padahastasana (Forehead to knee pose)


7.    Janu Sirshasana ((Forehead to single knee pose)
8.    Paschimottanasana (Forehead to both knees pose)
9.    Ushtrasana (Camel pose)
10.    Gomukhasana (Cow face pose)
11.    Simhasana (Lion pose)
12.    Marichyasana (Pose dedicated to the sage Marichi)
13.    Ardha Matsyendrasana (Half Lord of the Fish pose)


14.    Single Leg and Double Leg Raises
15.    Purvottanasana (Inclined Plane)
16.    Matsyasana (Fish pose)
17.    Pawanmuktasana (Wind relieving pose)
18.    Navasana (Boat pose)
19.    Chakrasana (Wheel pose)
20.    Sethu Bandhasana (Bridge formation pose)
21.    Halasana (Plough pose)


22.    Adho Mukha Svanasana (Downward Dog pose)
23.    Bhujangasana (Cobra pose)
24.    Dhanurasana (Bow pose)
25.    Shalabhasana (Locust pose)


26.    Viparita Karani (Legs against the wall pose)
27.    Sarvangasana (Shoulder Stand)


28.    Vrikshasana (Tree pose)
29.    Garudasana (Eagle pose)
30.    Kakasana (Crow pose)

Pranayamas (breathing exercises)

1.    Kapalabhatti (Skull cleansing)
2.    Anuloma-Viloma (Alternate Nostril Breathing)
3.    Ujjayi (Ocean Breath)
4.    Sitali (Cooling Breath) and
5.    Suryabhedana (Right Nostril breathing)

Kriyas (Cleansing techniques)

Jala Neti (Cleansing Nasal passages with water)
Sutra Neti (Cleansing Nasal passages with rubber catheter)
Vaman Dhauti (Cleansing stomach by vomit water on empty stomach)
Trataka (Candle gazing)

Yogic Diet

A Yogic diet is recommended all Yoga practitioners. Have plenty of green leafy vegetables, sprouts, seasonal fruits and fresh salads. At all times, avoid fatty foods, and junk / fast foods. These will only impede your progress in Yoga and spoil your health. On the other hand, if you insist on having pure and light vegetarian meals, eat, sleep and wake on time, avoid late nights and do your Yoga practices regularly.

Submitted by A on February 18, 2009 at 03:49

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