PICT0255The Dawn of a New Era is the sunset of the old



Unification Organisation of Collective Ascension

­UOCA YOGA

2011

 

YOGA ASANA ROUTINE

Warm up:

Arm swings - x5 each side

5

 

Arm rotations - x5 back and forward

5

 

Shoulder raises and rotations

5

Head rotations

3

Arm hand stretches

1

Eye exercises

3

 

 

Warm Ups

 

Arm Swings –

  1. Stand with legs apart in Tadasana, then rotate the arms from side to side
  2. Swing the arms so that they touch the back of the opposite hip, then give a twisting motion to further the swing and give a spinal twist.
  3. Keep the neck loose and rotate the head with the swing, breath in with each swing and exhale as you come out.
  4. Repeat 5 to 10 times each side.

 

 

Arm Rotations –

  1. Stand as before, then widen legs and move the arms out to the sides in front, palms facing forward,
  2. Then in a clockwise direction rotate the arms down in a wide circle while breathing out
  3. As the arms come rotating back up breath in, with each breath increase the circle diameter, allow the shoulders to lift up
  4. Repeat 5-10 times then change directions.

 

 

Shoulder raises and rotations

  1. Stand in Tadasana. On the in breath lift both shoulders upwards towards the neck, hold and hold breath, then release and release breath. Allow shoulders to fall to the sides. Repeat 5 times.
  2. Then repeat five times just raising one shoulder each side.
  3. Then rotate shoulders clockwise five times and then counter clockwise.

 

 

Arm and hand stretches

  1. Stretch out the right arm in front standing in Tadasana.
  2. Face the palm up.
  3. Use the left arm, swinging it up to the right hand, and grab hold of the right hand by the ends of the fingers, then bend the palm of the right hand towards the floor, as far as is comfortable. Hold the palm down for at least 15-30 seconds. Maintain slow even breathing. Release breath on releasing hand.
  4. Then take each finger of the right hand and bend each finger separately towards the floor.
  5. Release the hand and return to Tadasana, alternate with other hand.

 

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. Forward
  1. Stand in Tadasana, then on exhalation bring head down towards the chest, keep the neck balanced and straight and tuck the chin into the chest, give a good stretch
  2. Hold with the head held in and breath held for 10-15 seconds
  3. Release inhaling and slowly bring the head fully tilted back so that you are staring into the sky, and the head is stretched so the back of the head is pressing into the collar bone.
  4. Repeat three times.

 

  1. Side

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. Ear to shoulder

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. Head rotation

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

  1. Sit in lotus or stand in Tadasana
  2. Bring right fore finger pointing up directly in front of the face 15 cms from it
  3. Look at your nose cross eyed
  4. After 5 seconds look at your finger
  5. 5 seconds look at wall or distant point
  6. Reverse the process and do it five times

Venn Diagram

             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.

 

Radial Diagram

 

 

Cycle Diagram

 

 

(Optional (opt.): Suryasana p34 – x5)

5

sun sequence

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

 

 

 

PRACTICE:-

 

 

STANDING:

 

 

Tadasana p46 – 2 breaths (2b)

2b

mountain

Parsvakonasana p52 –

2b

stand side stretch

(opt. Parsvottanasana p74) –

 

single leg forward bend arms behind back

Utthita Trikonasana p54 –

2b

triangle

(opt. Ardha Chandrasana p56) –

 

half moon

Parivrtta Trikonasana p78–

2b

revolved triangle

 

 

 

(opt. Virabadhrasana 1 and 3 p60-2) -

 

warrior

(opt. Garudasana p80) -

 

eagle

Prasarita Padottanasana p66 –

3b

wide leg forward bend

 Vrksasana p48 -

4b

tree

(Padangustha Padma Utkatasana p88) –

 

half lotus toe balance

Utthita Hasta Padangusthasana p92–

2b

upright big toe

Padahastasana/Uttanasana c p70/68–

3b

deep forward fold/forearm releasing forward fold

 

 

 

FLOOR ASANAS:

 

 

ABDOMINAL –

 

 

Urdhva Prasarita Padasana p176 – 10 x each side (es), then both

10 es

Single (ankle held) then double leg raises

(Navasana p178 – 5x)

5

Boat

(Jathara Parivartanasana p190 – 5x es)

5

Revolved abdomen

(Supta Padangusthanasana p164)

 

Reclining hand to toe

 

 

 

INVERSIONS –

 

 

Sarvangasana p286+ – 5 breaths

5b

Shoulderstand

(Variations:

 

 

Urdhva Padma p290

 

Upward lotus

Niralamba p291

 

Unsupported

Eka Pada p288)

 

One leg extended

Halasana p292

3b

Plough

Supta Kona Sarvangasana p289

 

Supine angle shld st (wide leg plough)

Karnapidasana p294

2b

Ear pressure

 

 

 

BACKBENDS –

 

 

Setu Bandhasana p260

2b

Bridge

Purvottanasana p258

2b

East Stretch

Urdhva Dhanurasana p266

2b

Upward facing bow

 

 

 

Matsyasana p262

2b

Fish

(Uttana Padasana p210)

 

Extended leg fish

 

 

 

SEATED FORWARD BENDS –

 

 

Dandasana p104

2b

Seated staff

Paschimottanasana p118 - 5 breaths (b)

5b

Double leg forward stretch

Janu Sirsasana p114

2b

Head beyond knee

(Parivrtta Janu Sirsasana p116)

 

Revolved head to knee

Ardha Padma Matsyendrasana p196

 

Spinal Twist in Half Lotus

(Janu Sirsasana C p150)

 

Toe stretching head beyond knee

(Marichyasana A p144)

 

Sage forward

(Ardha Baddha Padma p146)

 

Half bound lotus forward bend

(Upavista Konasana p130)

2b

Seated angle

 

 

 

Can do suryanamiska in between bends

 

Jump through

 

 

 

 

 

 

BACKBENDS –

 

 

Bhujangasana p242

2b

Cobra

Dhanurusana p252

2b

Bow

(Sukha Gherandasana p254)

2b

Gheranda

Salabhasana p238 - Back leg raisers supp. x2 es bl

2b

Locust

Viralasana p32

2b

Cat

 

 

 

INVERSIONS – HEADSTANDS

 

 

Sirasana p296

5b

Headstand

-          Parsva p299

 

Revolved

-          Urdhva padmasana p300

 

Inverted lotus

-          Urdhva dandasana p301

 

Upward staff

-          Salamba p302

 

Tripod

-          Adho mukha vrksasana p304

 

Full arm balance or handstand

-          Pincha mayurasana p306

 

Elbow balance or scorpion

SEATED FINISH –

 

 

Balasana p100

 

 

Utthita Balasana p102

 

Child’s pose

Ustrasana p256

 

Camel

Simhasana p110

 

Lion

(Virasana p120)

 

Hero

Ardha Mastyendrasana p182

2b

Seated Half spine twist

Baddha Konasana p134

2b

Cobbler’s or butterfly

Supta Baddha Konasana p136

 

Reclining bound angle

Gomukhasana p140

2b

Cow

Padmasana p152

5b

Lotus

(Baddha Padmasana p154)

 

Bound lotus

Tolasana p204

2b

Scales

Bakasana p216

3b

Crane or crow

(Mayurasana p234)

 

Peacock

 

 

 

PRANAYAMA:

 

BREATH:

Bhastrika p326

3b

Bellows

(Ujjaya p322)

3b

Warming

Nadi-Sodhana p320

4b

Alternate nostril

 

 

 

PRATYAHARA:

 

 

Bhramari p318

3b

Humming bee

Sanmukhi Mudra p333

3b

Closing six gates

 

 

 

(Include Bandhas p340

 

Locks

Mula

 

Root

Jalandhara

 

Chin

Maha)

 

Great

AND

 

 

Mudras p330

 

Seals

Dhyani/Bhairavi/Chin/Chinmaya/Adhi/Brahma

 

 

Drishtis p328

2

Gazes – up/down/corners/round/finger

 

 

 

DHARANA:

 

CONCENTRATION:

Trataka p344

5 min

Candle gazing

 

 

 

DHYANA:

10 min

MEDITATION:

Padma

 

Lotus

(Mantra)

 

Recite

Mudra

 

Hand position

 

 

 

YOGA NIDRA:

5 min

FINAL RELAXATION:

Sama Vritti Pranayama p316

 

Equal breath

(Viloma p324)

 

Against the flow

 

 

 

Anjali Mudra p332

 

Prayer

Gayatri/Om

 

 

 

 

 

CLEANSING:

 

 

Jula Neti p346

 

Saline nasal irrigation

Nauli p348

 

Abdominal churning

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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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