Short course on yoga - please comment

Yoga Discussion General Yoga
#1

Good to be back here after the temporary ban. I didn’t sleep last 3 days and was crying most of the time :slight_smile:

One “guru” suggested me this course(given below) given my time constraints. Can some one add/substract and comment on this.

Those who have this “urge” to comment on just about anything please excuse me. Comment only if you think you have the knowledge to do so. Thanks!

short course in asanas

Meru Dandasan - 3-5 times
Bhujagasan - 3-5 times
Salabhasan - 3-5 times
Dhanurasan - 3-5 times
Ardha Matysendrasan - 3-5 times
janu sirsasan - 3-5 times
tree pose - 1 time 10 second each leg
triagle pose - 3 times each leg
viparita karani - 1-3 minutes
shoulder stand - 1-3 minutes
fish pose - 10-15 deep breaths
savasan - 5 minutes
deep breathing - 15 times
dhyan/prayer in vajrasan -3 minutes

#2

Given your time constraints, I should let you know that it isn’t really economical to go from sitting, then to your stomach, then sitting, then standing, then upside down, then laying, then sitting. Unless there is a specific reason it was given to you and only you by your ‘guru’, I have trouble understanding the logical progression from one asana to the next, except for a few that seem to go together often, and the counterpose from sarvangasana at the end.

If you don’t have much time, why don’t you just do:

Seated deep breathing, 12 times.
Surya namaskar 3-12 times (depending on your schedule)
savasana - 5 minutes
deep breathing - 15 times
dhyana/prayer in vajrasana -3 minutes

Surya namaskar is a full body, energizing practice in itself, and is completely self-balancing when practiced correctly. If you find that you get bored or you have extra time, try breathing slower, staying in each posture of it for several breaths, or searching google for ways to add extra postures into the vinyasa to spice it up. When I’m not studying I work 70 hours a week at a corporate job and often do suryanamaskara a few times a day in a break room, coupled with breathing. It keeps me healthy, it keeps the stress down, and enables me to go back to work feeling healthy and energized.

#3

Agree with Suryadaya the sitting to stomach back to sitting is not time wise.

I would add a few hip openers (happy baby, pigeon, reclined pigeon,lunge variations or whatever hip openers you like) Hip openers are v.imp. My suggestion:

Centering/deep breathing
pigeon (hold for 1 minute each side to allow piriformis to relax)
childs to parighasana to stretch out sides
baddha konasana
cat/cow
Several rounds Surya namaskar
Vrksasana or 1 balancing pose
Shoulderstand
Halasana
Matsyasana
Final twist
Long deep breathing
dyana/prayer

Should take 15-20 minutes depending on how many Sun salutations you do.

Good luck

#4

When one is blessed to have a remover of darkness or shiner of light to guide their practice there’s not much need for others to mix in with the illuminating.

That having been said, the sequence outlined would not be one that works for my practice, nor would there be circumstances where I would teach it, but I’m “young” and anything can happen.

#5

Thanks folks!

So you think sequence is right and there is a balance.

Tell me anything wrong if I practise this one day or may be 2 days a week.

Thanks again!

#6

Greeting Layman!

A bit confused on your question as I think we offered some different poses and suggested sequencing for a short practice. I do not think, as a teacher, your above sequencing is balanced or flows. It is not an effective use of your time to keep going from stomach to back. Read over Suryadaya’s and my suggestions again and if you have any other questions let us know.

Namaste.