Any practice becomes perfect once there is a standard set for the same, to perform it every day for a given period. And the same applies to yoga as well. How do you create a simple yoga sequence you could follow daily?
Don't worry. In this blog, we will help you to create a beautiful yoga sequence that you could use for self-practice.
And remember, while doing any asana (yoga pose), constantly listen to your body. This is very important! Whenever you feel extreme pain or any form of discomfort, please pause. Do not be in a hurry to master any particular yoga pose.
Do as much as you can. Listen to your body. Some people could effortlessly get into certain yoga poses; it may not be easily possible for others. And that is perfectly okay because yoga is not a competition with others. It's about your connection with your body, breath, and mind. Regular practice is the key, and there is no room for comparison.
Please be gentle with your body. Suppose you have any existing medical condition or history of the same (For example, heart issues, back pain, body aches, recent surgeries, etc.). In that case, it's always best to get advice from your doctor and check with a professional yoga therapist/practitioner before you begin your yoga practice to know what could be done and what should be avoided.
Warm-up activities are done to prepare the body for further yoga practice.
Stand comfortably on your yoga mat and come to the front of the mat. We'll do some simple neck and shoulder stretches.
(Please note: if you have vertigo, low bp, cervical spondylosis issues, etc. please be cautious not to overdo the neck movements. Be gentle and listen to your body.)
Breathe in and move your head backwards, and while breathing out, bring your chin towards your chest. Repeat 2 to 3 times. Bring your head back to the normal position and relax.
Now let's do more neck movements: Keeping your chin parallel to the floor, slowly turning your head towards the right. Slowly bring it back to the centre, and now turn your head towards the left. Slowly bring it back to the centre.
Now roll your shoulders up and down, and relax your shoulders. Place your fingertips on your shoulders and start making circles sideways with your elbows - 3 to 4 times in the clockwise direction and then repeat the same in the anticlockwise direction.
Once done, let's start walking on our yoga mat or around the room (if space permits) with hands swinging forward and backwards. If there is limited space, come to the front of the yoga mat and keep walking in the same position. Gradually increase the speed and keep walking for a while. Reduce the speed and gradually come to rest.
It's a set of 12 asanas (a few of them repeated) and they are followed in the below sequence:
(Do 2 sets of Surya Namaskars. In the 1st set push the right leg backward in step:4, and in the 2nd set push the left leg backward in step:4. This completes 1 round of Surya Namaskar)
Try this sequence for yourself and see how it goes. You may reach out to our yoga teachers for help, anytime you come across any doubt with respect to any asanas.
Namaste.
