Those converted to the benefits of yoga may
find that their weekly yoga class leaves something lacking. For all the joy of
practicing in a community, group classes do not give us a personalized
sequence, nor can most of us find the time to attend a group class every day.
The detoxifying, balancing and invigorating results of your yoga class can be
yours on a daily basis, however; with just a little work to design your own
perfect sequence. Taking the step to self-practice is a significant step in
committing yourself to a regular method of health and wellbeing; a step you
will be well rewarded for.
Designing your own Yoga Sequence.
Consider a pre-set sequence:
well-designed sequence for all round health and wellbeing. A perfect example is
the set of twelve asana prescribed by
the Sivananda School, addressing all the important postural groups in a
sequence arranged for optimal effect. Attend a Sivananda class to learn the
correct practice, or research the sequence online if you are an experienced
Hatha Yoga practitioner.
Warm the body sufficiently:
Be sure to
undertake a general warm-up as the first step in your sequence. Sun Salutations
combined with the heating ujjayibreath
are excellent preparation for asana,
and you might wish to incorporate sets of dynamic movements such as Marjari-asana (Cat-Cow dynamic posture)
as an initial spinal warmer. Move from simple asanasto deeper versions in a logical progression; for example, easy
spinal twists before deeper, long-held versions. This is the only way to travel
deeply into postures and gain maximum benefits.
Know your inner approach:
Those with the
necessary experience to start practising alone should treat the practice with a
full sense of responsibility. Know that ‘steadiness’ and ‘ease’ are the two
fundamental instructions of the Yoga tradition, going all the way back to
Patanjali. Only by remaining in sensitive communication with your own body can
you create this approach. Move slowly in and out of postures, staying in tune
with how you are feeling at all times – your sensation is the body’s own
checking mechanism, so respond immediately to any discomfort you come across in
Take guidance from Yoga
therapeutic poses targeted at specific health and lifestyle aims, and make them
the foundations of your personalized sequence. The Bihar School of Yoga provide
excellent manuals detailing the benefits and contraindications of a vast range
of Yoga asana. For example; Ardha Matsyendrasana (Half Spinal Twist)
is the perfect therapeutic pose for diabetics; Kakasana (Crow Pose) ideal for wrists and lower arms, and Paschimottanasana(Sitting Forward Bend)
an excellent choice for digestive health. Unless you are an already an
experienced practitioner, take this approach only under the guidance of a
qualified Yoga Therapist.
Work with your Ayurvedic Body
Ayurvedic dosha composition for an
additional tool to help you gain balance. The three fundamental constituents of
body and mind, Vata, Pitta and Kapha dosha can all be balanced by
particular sets of asanas and other
Hatha Yoga practices. Those with a Vatadosha
imbalance benefit from grounding through standing asanas, those with a Pitta
dosha predominance need twists and side-openers, and those of a Kaphanature require heating and
invigoration from their Yoga practice.
Please note: there is no substitute for proper Yoga tuition. The suggestions
above apply to those who have already learnt the foundations of Yoga asana and wish to create a routine for
sensible home practice. Those with less experience should form their own
sequence only under the guidance of an experienced Yoga Teacher or Yoga
offers private Yoga Therapy
courses at The Ayurvedic Healing Village, where guests can adopt the wisdom of Ayurveda and
Yoga Therapy to create life-long wellbeing routines and health practices.