Daily Yoga Practice Recommendation

Yoga Discussion General Yoga
#1

I was wondering if you can give my your opinion/criticism of my daily asana practice. It is a relatively brief practice but I think it hits some major areas.

Of course start with a Sun Salutation.
Then,
Child pose/Cobra (slow dynamic)
Locust
Seated Forward
Bridge
Lying Side Stretch
Boat
Knee to Chest
Bound Pose
Savasana

With this brief practice I hit back bends for the spine, forward ben, side stretch, core work, knee to chest to releive tension, then bound pose to open this hips.

Please let me know your opinion.

#2

How about a twist maybe Ardha Matsyendrasana before seated fwd bend and/or Jattara Parivritti after lying side stretch…don’t worry about the brevity of your practise…little and often is best and you can add more stuff in when you have the time/inclination.

#3

Senin - what is your goal for the practice? Is it just to enhance strength and flexibility in all areas? You mention that you do one posture dynamically, what about the rest? What is your breath doing in these postures?

#4

It would also help to keep a journal. Done right, Yoga should change you for better. Note down your allergies, chronic issues, mind-weaknesses, energy level etc as per your priorities and track the changes.

Also do as the golfers do. During the day, think of the asanas, simulate them mentally, plan on improving them next time. Pay particular attention to breathing. It helps.

#5

Thanks for the fantastic input!

The goal is mostly an overall stretch, flexibility, working various body parts. I usually do a mental So-ha (in-out) breath as I do the exercises.

As far are the dynamic vs static question. I switch. Sometimes I do it completely static. Othertimes I do dynamic movements. Obviously some cannot be done dynamic.

Child pose/Cobra (slow dynamic)
Locust (static)
Seated Forward (static)
Bridge (sometimes I do it dynamic as in the Kundalini Yoga version)
Lying Side Stretch (static)
Boat (sometimes I do it dynamic as in the KY stretch pose with Breath of Fire)
Knee to Chest (both)
Bound Pose (static)
Savasana

Again, I really appreciate the input.

#6

Hi Senin,
You may like to consider adding a short pranayama routine of alternate nostril breath (nadi shodhana) as a final wind down to your practice.

#7

Thanks. I do a pranayama practice at the end. I try various pranayamas. The one that simply works the best is…

slowly inhale (and hold) 20 seconds
slowly exhale 20 seconds

#8

Senin,

Nice routine and good suggestions from all. I’m not one for “warming up” with Surya Namaskar. The hamstrings, hips and back muscles aren’t sufficiently warmed up for repeated forward folds. But, that’s me. When I teach, we do some gentle warm ups of the major joints, i.e. from the Joint Freeing Series. This is relatively quick and starts to stretch the major muscles. I would probably add pigeon to your sequence, holding it for 1 minute each side. Or as an alternative to pigeon, Gomukhasana to help with hip opening. And we always end class with Supta Baddha Konasana to realign and balance, followed by Shavasana.

And I’m probably reading it wrong, but are you holding your breath for 20 seconds?

#9

Great if you do that Pranayam, just make it more meditative by feeling the inhalation as a flow in bottom to top - expanding abdomen and then chest. Then reverse this during exhalation. This will add the meditative component to your practice while giving you the advantage of the full yogic breath. Inclined to agree with lotusgirl regarding warm ups before surya namaskar. There have been cases of a pulled back muscle due to tight hamstrings during forward bend. So perhaps best to warm up with Pawanmuktasana series - joint loosening etc.

#10

Actually I was thinking of adding pigeon. I now do the cobbler to open the hips.

I don’t hold for 20 seconds. In the 20 second period there is the inhale and hold. So maybe 15 seconds of slow inhale and a 5 second hold.

I find this very relaxing and blissful.

Thx.

#11

I’m curious why you’ve omitted standing poses and inversions from your practice?

gordon

#12

I actually did have another part of standing asanas. But then my quick daily routine was getting too long. I hoped the sun salutation would cover a few standing asanas.

Perhaps you could recommend a standing vinyasa that covers the core standing asanas.

I actually wanted to do inversions, but sometimes I have a rapid heartbeat so I thought it best if I just avoild inversions.

Thx.

#13

Okay well that sounds mindfully done then.

Surya Namaskar does, in some version(s) include some standing poses. Valid point.
I personally haven’t taught or practiced a vinyasa style of asana in over a decade so I’m not the appropriate person to respond with one:-)

Rapid heartbeat and irregular heartbeat (arrhythmia) are slightly different. A rapid heartbeat would be expected with a rapid paced practice. However it’s absolutely best to err on the side of caution.

Perhaps adding Adho Mukha Svanasana (downward facing dog) to your Balasana/Bhujangasana segment??