- #Traditional hatha yoga sequence how to#
- #Traditional hatha yoga sequence full#
- #Traditional hatha yoga sequence series#
Practising the Peacock gives many of the same benefits as the Crow.
#Traditional hatha yoga sequence full#
The Crow demands your full focus and is excellent for developing concentration, which prepares the mind for meditation. The flexibility of the wrists is improved through balancing the body weight on the hands. This posture strengthens the arms and shoulders. The Crow - Kakasana or Peacock - Mayurasana The rotation of the thoracic spine helps to release tensions in the area between the shoulder blades, and tones the spinal nerves. The Half Spinal Twist also works on the rotation of the hip joint, and the pressure of the thigh against the abdomen stimulates the digestive system, in particular the functioning of the large intestine.
To gain good flexibility of the spine, lateral rotationmust be practised as well as forward and backward bending. This is a good exercise to practice first thing in the morning, otherwise known as a yogachino. A stimulating, energising exercise that brings plenty of fresh oxygen to the brain. Good for cleansing the lungs of stale air and toxins. This exercise is balancing for the left and right side of the brain and increases energy levels, concentration and mental balance. We inhale through one nostril to the count of 4, retain for 16 and exhale through the other nostril for 8. In Anuloma Viloma we alternate the breath from right to left nostril and retain the breath in between. Anuloma Viloma - Alternate Nostril Breathing A great way to slow down the heart rate and so calm the mind when stressed, tense or anxious. Beginning with a deep abdominal breath and continuing with the inhalation through the intercostal and clavicular areas. The full yogic breath is a full body breath. Breathing is slow and deep, and proper use is made of the diaphragm. Deep Abdominal Breathingĭeep abdominal breathing brings air to the lowest and largest part of the lungs. In a Sivananda class, we practice 4 main exercises. There are many powerful Pranayama techniques. We don't believe at all in 'no pain, no gain' we believe in staying calm, focused, comfortable and relaxed, and the gain is incomparable The Sequence: Pose by Pose Opening Chants
#Traditional hatha yoga sequence how to#
We work through a dynamic sequence of poses, giving the body a super workout, however because we relax between every pose, and learn how to calm and control the breath rate, balancing the nervous system and giving the mind a moment to re-centre we never feel stressed in the practice and the experience remains calm, comfortable and gentle despite the effort. The poses are challenging and fun to explore, stimulating the cardiovascular system, getting the heart pumping, picking up the breath rate, massaging the digestive organs, stretching and strengthening the muscles, loosening up and supporting the joints and so much more.
The yoga postures look deceptively mellow, a yoga face gives nothing away but actually we are trained to keep our facial muscles relaxed whilst we practice. Focused on physical, mental and spiritual relaxation. The class closes with a 10-15 minute deep guided relaxation practice. As a class gets more advanced variations of these postures are introduced. Once we’ve warmed up we move in to the main body of the class and practice the 12 Sivananda asanas in sequence. We follow Sun Salutations with leg stretches to further warm up the hamstrings, and double leg lifts to strengthen the abdominal muscles. Each movement is coordinated with the breath to bring the mind to focus.
#Traditional hatha yoga sequence series#
To warm up we practice a series of flowing movements called sun salutations (surya namaska). In a typical class we begin with about 15-20 minutes of pranayama or breathing exercises. In the Sivananda class we practice a profound 12 posture sequence with variations. According to yoga scriptures there are 8,400,000 different yoga postures. The dynamic and disciplined physical poses evolved in order to allow the spiritual seeker to develop enough strength, health and flexibility in their bodies, so that they could then sit for long periods of time in meditation and contemplation on the divine. Yoga practices originate from the spiritual texts of India and evolved as a tool to help the yoga practitioner attain a state of enlightenment or union with supreme consciousness. All of our classes at Light Yoga Space are classical hatha yoga, taught in the Sivananda tradition and follow an ancient sequence of yoga postures (asanas), deep relaxation practices, and breathing exercises (pranayama)