Can some one suggest me the correct sequence from the following group of asanas. Feel free to add anyo other pose you feel should be there.I am looking only physical benefits from Yoga.
shavasana
bhujangasana
salabhasana
dhanurasana
supta vajrasana
kandarasana
camel pose
hare pose
ardha matyasendrasana
viparita karani
shoulder stand
fish pose
Is this already in “order?”
Starting off with backbends on a cold spine seems dangerous.
Perhaps instead of savasana to start you could do adho mukha virasana (utthita balasana) followed by adho mukha svanasana. Padangusthasana could be a good addition to your cool down especially if you revolve it.
If these are the only postures you do to warm up then spend longer in them. When you are ready to come out wait another couple of breathes. In my favorite class we hold down dog for about 3 minutes in these situations.
If doing a backbend practice then you should do some sun salutions…possibly some standing asanas with neutral or internal rotation of legs… and a longish time in don dog or a fore arm stand or headstand.
I always start class off in child’s pose and get the flow of breath going. Once in a while I’ll move into a few rounds of cat/cow to gently wake up the spine. After that I like to set up the first down dog, take some time to set it up, hold some static stretches (what ever you like. knee to nose a few times on each side or lifting the leg, bending at the knee and stacking the hips.) Then i’ll transition my students into ragdoll and move into some sun salutations and mini back bends. You def want to warm up the spine before you go into any backbends. Yoga started with the spine, be good to it 
[QUOTE=Yogini Simonian;66468]I always start class off in child’s pose and get the flow of breath going. Once in a while I’ll move into a few rounds of cat/cow to gently wake up the spine. After that I like to set up the first down dog, take some time to set it up, hold some static stretches (what ever you like. knee to nose a few times on each side or lifting the leg, bending at the knee and stacking the hips.) Then i’ll transition my students into ragdoll and move into some sun salutations and mini back bends. You def want to warm up the spine before you go into any backbends. Yoga started with the spine, be good to it :)[/QUOTE]
I often hear the Iyengar teachers and students at my studio call cat/cow harmful. Iyengar practitioners can often be very rigid in their views on asana but they aren’t entirely wrong. I can see how a newer practitioner could compress their spine in this posture ( I think the lumber spine in particular ). Care to comment on how to perform this asana without that happening?
Rigid view is about the person and not the system often facilitated by not fully understanding or repeating someone else’s opinion without research. Anyway that’s a good question. Here’s my take on it. Most of the posture in yoga CAN be harmful if you don’t understand its purpose and how to do it correctly. You can’t do it correctly unless you know the purpose behind it. What are we trying to do in Cat/Cow? We are trying to loosen and lengthen the spine! facilitating blood flow throught the spine. Not compressing the spine. If you don’t understand the purpose then you may think you are doing it right by compressing the spine in CAT. You root through your palms and knees and as you inhale lengthen the spine by tilting the tail bone up as you draw in your Uddiyana Bandha and at the same time lengthening and lifting the chest and looking up without cranking your neck back or pressing your abdomen towards the ground, you simply let the belly button drop through the tilt of the tailbone. The pulling of the Uddiyana Bandha will help over-compression of the lower lumbar. That will lengthen the front of the spine. In Cow you do the opposite, tucking the tailbone forward, draw in the belly button and tucking the chin and think about lifting the upper spine toward the ceiling (think about a string attached to the vertebrae between the shoulders pulling up) will lengthen the back of the spine. If CAT/COW is dangerous then floor Bow or head to knee is suicidal. Try it out
Well put Yogini Simonian. And to be honest, in all my years teaching I’ve not heard Cat/Cow can be harmful. Curious! I always use this to warm up the spine.
To address the OP question about the sequence. The asanas you have listed are all normally done toward the middle and end of class when the spine is sufficiently warmed up. To go into the above sequence without proper warmup can damage the spine. But my question to the OP is, “what is the purpose behind this sequence?” Are you wanting to add this to a routine you already have or use it on its own? Are you targeting specific areas on certain days? Remember that yoga is about balance. In yoga, a well balanced practice targets all (or most) muscle groups (strengthening and lengthening). I would definitely add cat/cow and some forward bends before attempting this sequence. In addition, shavasana would be shifted to the end of your practice. If time is of the essence, start with a short centering, focusing on the breath to relax.
All the asana you’ve listed are wonderful and an appropriate addition to a practice. Just add some warm ups before attempting them.
Lotus Girl :
"All the asana you’ve listed are wonderful and an appropriate addition to a
practice. Just add some warm ups before attempting them. "
what those warmups will be ?
also arrange the asanas i listed in in proper sequence if you can. thanks!
Layman
It would help if you shared your intention for the above sequence. Would you mind sharing? I know you only want physical benefits, but why did you pick those poses? What do you need from this?
Thanks!
[QUOTE=lotusgirl;66546]Layman
It would help if you shared your intention for the above sequence. Would you mind sharing? I know you only want physical benefits, but why did you pick those poses? What do you need from this?
Thanks![/QUOTE]
Here are the reasons
it include backward/forward bends, twists and inversions
i found them easier to do
reading the benefits i found these asanas have enormous benefits
I’ve added a few and did change your sequence a bit. And It did come out longer than yours, so if you are looking for a quicker practice, my suggested sequence may not be for you. And it not necessary to do a counter pose each and every time you backbend. Actually it is beneficial to group them. Coming to a constructive rest pose like knee to chest or windshield wiper is advisable. The spine does need to be warmed up before attempting a group of backbends like you’ve listed.
Several Surya Namaskar coming back to Tadasana
Utkatasana
Back up to Pyramid, hands back to heart center
Tadasana
Uttanasana
Lunge to Adho Mukha Svanasana
Cat/Cow
Eka Pada Rajakapotanasana R and L, variation with torso and head down on mat
Adho Mukha Svanasana
Bhujangasana
Salabasana
Dhanurasana
Windshield wiper legs
Balasana
Vajrasana
Shashankasana (Hare)
Virasana
Supta Virasana
Virasana
Ustrasana
Vajrasana (Thunderbolt)
Janu Sirsasana R and L
Ardha Matsyendrasana
Paschimottansana
Setu Bandha (Bridge)
Halasana
Savangasana (Shoulderstand)
Halasana
Matsyasana
Knees to chest, bring head up to knees
Viparita Karani
Supta Baddha Konasana
Shavasana
This is but one possibility. Backbends are grouped. Warm ups added. Neutral, restful poses added in between. I always end my classes with Supta Baddha Konasana as it realigns and is a wonderful prep for shavasana.
One of the arguments I have heard against cat is that it closes your heart, something that should never be done in yoga.
how do you feel about this?
Thank you. Let me try.
Sarvangasana
Halasana
Matsyasana
Paschchimatanasana
Bhujangasana
Salabhasana
Dhanurasana
Ardha-Matsyendrasana
I am new on this forum, I started to do Yoga and I am a middle aged woman.
I follow Andre Van Lysebeth sequence of asanas. Yesterday I started to have a health scare with asanas in the sequence, going from Matsyasana to Paschchimatasana. Normally I don’t have any problems with this sequence but yesterday I decided to lie down after Matsyasana and launch myself in Paschchimatasana. Normally, I go back to a sitting position after Matsya… and then I lie down for Paschchi…
What happened after I lied down to do Paschchimatasana. I did it but then I found myself extremely out of breath, with an extremely dry throat, I could not drink anything, I became hyper active, I needed to move especially my legs needed to move and I needed air. I could not breathe from my mouth, but I found that if I closed my mouth and breathe from my nose I felt better, saliva started to come back in my mouth. I felt like this for over half hour thinking I need to see an emergency doctor. But as I said, once I started closing my mouth and breathing through the nose I felt better. I would like to know what happened to me? to make my throat go dry like this, the hyper activity…I am now so scared, I won’t do this sequence again unless I found out exactly what happened. Thanks for your help
You should be working with a teacher is you are new…especially with shoulderstand and Plow(Sarvangasana and Halasana).
And what is Paschchimatanasana? Paschimottinasana is a seated forward bend…so why are you lying down?
Why are you launching yourself into an asana???
There should never be any uncontrolled type movements…this could led to injuries…you should be moving/easing into all asanas in a safe controlled way…no launching…
Who taught you this sequence?
Why did you choose this sequence?
The asanas listed look like strong forward bends alternating with back bends…which is not a good idea.
Are you doing any other asanas?
Do you have any health issues?
Are you going to a teacher?
Breathing through the nose is better for you than mouth breathing.
Mouth breathing can make your mouth and throat very dry.
Mouth breathing can also led to other problems…and other problems such as panic attacks , stress or cardio or respiratory diseases can led to mouth breathing.
Thanks for your reply, I just found out that dry mouth symptom is because I have been drinking coffee. I just had the same symptoms this morning without doing any yoga. So it’s nothing to do with yoga but everything to do with my diet! I have been drinking coffee in the morning before doing yoga…
No teacher I am aftraid, I have been using an old book on Yoga I had from Andre Van Lysebeth and I find the book clear, helpful and explaining what the contraindications are for each and every posture.