UOCA YOGA 2011 YOGA ASANA ROUTINE |
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Arm swings - x5 each side |
5 |
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Arm rotations - x5 back and forward |
5 |
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Shoulder raises and rotations |
5 |
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Head rotations |
3 |
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Arm hand stretches |
1 |
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Eye exercises |
3 |
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Warm Ups Arm Swings –
Arm Rotations –
Shoulder raises and rotations
Arm and hand stretches
Place hand above head arm stretched out, then bring the opposite hand behind the back in a Chinese twist so the arm is bent at the elbow with the hand’s palm facing away from the back with the hand in the centre of the back just below the neck. Then bend the other upper hand at the elbow, palm facing towards the back and grab hold of the wrist of the other hand behind the back. Hold for 15 seconds. Repeat with other hand. Head rotations
1. Stand in Tadasana, on the inbreath twist the head to the right side, keeping it absolutely evenly balanced on the neck and straight. 2. Hold the head in the twist retaining the breath for 5 seconds, 3. Rotate the head round to centre whilst exhaling, make sure the shoulders are relaxed. 4. Then do the opposite side. And repeat three times.
1. Stand in Tadasana, on the inbreath lower the head to the right shoulder so that the ear is facing the shoulder blade. Relax shoulders. 2. Hold breath and pose for 5 seconds. 3. Release breath and lift head up to centre. 4. Repeat on left side and do three times.
1. Stand in Tadasana and exhale bringing the head forward to the chest, 2. Then slowly clockwise to the right rotate the lowered head around the body, breathing in. 3. The head will tilt back as it rotates 180 degrees to the back of the neck, from here start breathing out as you bring the head back to the front still lowered. Repeat three times slowly. And let the vertebrae crack if necessary. 4. Then rotate counter clockwise. Thrice. Eye Exercises Focus
Relax eyes rotation 1. Stand in Tadasana, keep the head straight and do not move it, then look upwards, downwards, left, right, then to each corner of the eye 2. Repeat three times 3. Then rotate the eyes round the eyeballs three times, then reverse direction 4. Then rub both hands together and place them gently over the eyes as a cup with palms towards the eyes.
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(Optional (opt.): Suryasana p34 – x5) |
5 |
sun sequence |
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Suryanamaska p42 - x5: Tadasana p46 – Uttanasana p68 – Kumbhakasana p158 - Chaturanga Dandasana p160 – Urdhva Mukha Svanasana p244 – (Eka Pada) Adho Mukha Svanasana p162 - (opt. Virabadhrasana 1 p60/Anjaneyasana p248/ Utkatasana p58/) |
5 |
sun salutation*: mountain – deep forward fold - plank – four limbed staff (croc) - upward facing dog – downward dog (warrior 1/crescent moon/chair/) *Alternate legs or jump |
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PRACTICE:- |
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STANDING: |
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Tadasana p46 – 2 breaths (2b) |
2b |
mountain |
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Parsvakonasana p52 – |
2b |
stand side stretch |
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(opt. Parsvottanasana p74) – |
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single leg forward bend arms behind back |
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Utthita Trikonasana p54 – |
2b |
triangle |
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(opt. Ardha Chandrasana p56) – |
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half moon |
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2b |
revolved triangle |
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(opt. Virabadhrasana 1 and 3 p60-2) - |
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warrior |
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(opt. Garudasana p80) - |
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eagle |
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Prasarita Padottanasana p66 – |
3b |
wide leg forward bend |
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Vrksasana p48 - |
4b |
tree |
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(Padangustha Padma Utkatasana p88) – |
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half lotus toe balance |
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Utthita Hasta Padangusthasana p92– |
2b |
upright big toe |
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Padahastasana/Uttanasana c p70/68– |
3b |
deep forward fold/forearm releasing forward fold |
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FLOOR ASANAS: |
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ABDOMINAL – |
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Urdhva Prasarita Padasana p176 – 10 x each side (es), then both |
10 es |
Single (ankle held) then double leg raises |
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(Navasana p178 – 5x) |
5 |
Boat |
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(Jathara Parivartanasana p190 – 5x es) |
5 |
Revolved abdomen |
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(Supta Padangusthanasana p164) |
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Reclining hand to toe |
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INVERSIONS – |
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Sarvangasana p286+ – 5 breaths |
5b |
Shoulderstand |
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(Variations: |
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Urdhva Padma p290 |
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Upward lotus |
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Niralamba p291 |
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Unsupported |
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Eka Pada p288) |
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One leg extended |
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Halasana p292 |
3b |
Plough |
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Supta Kona Sarvangasana p289 |
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Supine angle shld st (wide leg plough) |
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Karnapidasana p294 |
2b |
Ear pressure |
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BACKBENDS – |
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Setu Bandhasana p260 |
2b |
Bridge |
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Purvottanasana p258 |
2b |
East Stretch |
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Urdhva Dhanurasana p266 |
2b |
Upward facing bow |
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Matsyasana p262 |
2b |
Fish |
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(Uttana Padasana p210) |
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Extended leg fish |
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SEATED FORWARD BENDS – |
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Dandasana p104 |
2b |
Seated staff |
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Paschimottanasana p118 - 5 breaths (b) |
5b |
Double leg forward stretch |
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Janu Sirsasana p114 |
2b |
Head beyond knee |
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(Parivrtta Janu Sirsasana p116) |
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Revolved head to knee |
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Ardha Padma Matsyendrasana p196 |
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Spinal Twist in Half Lotus |
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(Janu Sirsasana C p150) |
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Toe stretching head beyond knee |
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(Marichyasana A p144) |
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Sage forward |
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(Ardha Baddha Padma p146) |
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Half bound lotus forward bend |
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(Upavista Konasana p130) |
2b |
Seated angle |
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Can do suryanamiska in between bends |
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Jump through |
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BACKBENDS – |
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Bhujangasana p242 |
2b |
Cobra |
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Dhanurusana p252 |
2b |
Bow |
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(Sukha Gherandasana p254) |
2b |
Gheranda |
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Salabhasana p238 - Back leg raisers supp. x2 es bl |
2b |
Locust |
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Viralasana p32 |
2b |
Cat |
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INVERSIONS – HEADSTANDS |
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Sirasana p296 |
5b |
Headstand |
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- Parsva p299 |
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Revolved |
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- Urdhva padmasana p300 |
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Inverted lotus |
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- Urdhva dandasana p301 |
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Upward staff |
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- Salamba p302 |
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Tripod |
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- Adho mukha vrksasana p304 |
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Full arm balance or handstand |
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- Pincha mayurasana p306 |
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Elbow balance or scorpion |
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SEATED FINISH – |
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Balasana p100 |
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Utthita Balasana p102 |
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Child’s pose |
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Ustrasana p256 |
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Camel |
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Simhasana p110 |
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Lion |
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(Virasana p120) |
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Hero |
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Ardha Mastyendrasana p182 |
2b |
Seated Half spine twist |
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Baddha Konasana p134 |
2b |
Cobbler’s or butterfly |
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Supta Baddha Konasana p136 |
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Reclining bound angle |
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Gomukhasana p140 |
2b |
Cow |
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Padmasana p152 |
5b |
Lotus |
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(Baddha Padmasana p154) |
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Bound lotus |
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Tolasana p204 |
2b |
Scales |
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Bakasana p216 |
3b |
Crane or crow |
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(Mayurasana p234) |
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Peacock |
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PRANAYAMA: |
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BREATH: |
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Bhastrika p326 |
3b |
Bellows |
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(Ujjaya p322) |
3b |
Warming |
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Nadi-Sodhana p320 |
4b |
Alternate nostril |
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PRATYAHARA: |
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Bhramari p318 |
3b |
Humming bee |
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Sanmukhi Mudra p333 |
3b |
Closing six gates |
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(Include Bandhas p340 |
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Locks |
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Mula |
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Root |
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Jalandhara |
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Chin |
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Maha) |
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Great |
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AND |
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Mudras p330 |
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Seals |
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Dhyani/Bhairavi/Chin/Chinmaya/Adhi/Brahma |
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Drishtis p328 |
2 |
Gazes – up/down/corners/round/finger |
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DHARANA: |
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CONCENTRATION: |
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Trataka p344 |
5 min |
Candle gazing |
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DHYANA: |
10 min |
MEDITATION: |
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Padma |
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Lotus |
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(Mantra) |
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Recite |
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Mudra |
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Hand position |
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YOGA NIDRA: |
5 min |
FINAL RELAXATION: |
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Sama Vritti Pranayama p316 |
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Equal breath |
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(Viloma p324) |
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Against the flow |
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Anjali Mudra p332 |
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Prayer |
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Gayatri/Om |
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CLEANSING: |
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Jula Neti p346 |
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Saline nasal irrigation |
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Nauli p348 |
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Abdominal churning |
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es each side
b breath
x times
p refers to page in The Yoga Bible, Godsfield Bibles 2009 (not published online) and UOCA generally follows this method with elements of Ashtanga, Iyengar and a core of Sivananda asanas.
For explanations of asanas online see –
http://www.abc-of-yoga.com/yogapractice/postures.asp simple explanations with pictures in series of how to do them
http://www.santosha.com/asanas/ a bit more detailed with religious information
http://www.yogapoint.com/info/yogasana.htm gives simple pictures and explains internal effects, precautions, dos and donts and duration.
http://www.yogajournal.com/poses/finder/browse_categories allows you to build your own sequence. Gives detailed explanations, anatomical, therapeutic, preparatory and contraindications. Linked to postures above.
A very useful online link giving detailed notes on Iyengar postures and other information including sequencing asanas correctly is contained in http://www.bradpriddy.com/yoga/
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