Therapeutic Asanas

February 29, 2008 at 2:29 pm (Asana Sequence)
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I had a lesson planned for today’s lunch yoga at work, but one of the girls were suffering from insomnia for unknown reasons. As a teacher, I believe in giving what my students need, and being that we had a rough start today with a snow advisory that began at 7am, we were all feeling down and cranky. Thus, I’ve did a quick research on yoga journal’s website and put together some light and refreshing asana sequence that would fit in 1 hour. I hope this sequence will be useful to you as well.

  1. Bound angle pose 
  2. Child’s pose 
  3. Cat/Cow poses 
  4. Seated twists (L & R) 
  5. Camel 
  6. Wide-legged forward fold
    • heel-toe feet to center
    • come down to the knees 
  7. Extended Puppy pose
    •  come to all fours
    • move buttocks halfway between the distance of the heels and knees
    • arms active, elbows not touching the mat
    • lower forehead to the mat/blanket
    • feel stretch on the spine, 1 min
    • pull hips to heels
    • release buttocks to heels, modified Child’s pose  
  8. Gateway pose (L & R)
    • place left hand on the mat on the side
    • extend right leg
    •  lift right hand
    • lower right knees to center, repeat on RIGHT side 
  9. Downward facing dog 
  10. Sphinx pose 
  11. Lie on the back, hug knees to chest, make circles with the sacrum 
  12. Happy Baby pose
    • lie on the back
    • bring knees close to armpits
    • hold the inside of the feet
    • shins should be vertical to the floor/ceiling
    • saturate into the pose 
  13. Savasana

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Asana Sequence Feb 15, 08

February 15, 2008 at 10:19 am (Asana Sequence)
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I realized that I hadn’t been able to blog as much as I want to lately. I always think of soemthing to write during my practice but as soon as I get home, I’m overwhelmed with other commitmets (a.k.a. never-ending housechores).

Since I’ve begun teaching beginners for the past 1 month plus, I’ve came up with a few sequences. I thought it would be great to share that with those who frequent my blog, as well as using this blog to document the sequences for my own reference also.

I hope you find these sequences useful to you.

Focus: Stira Stuka – Strong / Steady & Calm 

1.       OM X 3

2.       Wide-legged bound forward fold (extend & fold)

3.       (Sun Salutation A): X 3

a.       Mountain

b.      Standing Forward Bend

c.       Plank

d.      Chatturanga /  Knee-chest-chin

e.      Updog / Urdhva Mukha Svanasana

f.        Downdog / Adho Mukha Svanasana

g.       Forward Bend

h.      Mountain

4.       (Sun Salutation A): X 3

a.       Mountain

b.      Chair pose

c.       Standing Forward Bend

d.      Plank

e.      Lunge

f.        Crescent pose

g.       Chatturanga /  Knee-chest-chin

h.      Updog / Urdhva Mukha Svanasana

i.        Downdog / Adho Mukha Svanasana

j.        Forward Bend

k.       Chair pose

5.       Downdog

6.       Plank

7.       Side-plank > Gate Pose / Parighasana (L & R)

8.       Child’s pose / Balasana (hands behind)

9.       Standing Star

10.   Revolved Wide-Legged Standing Forward Bend / Parivrtta Prasarita Padottanasana  (L & R)

11.   Skandasana? (L & R): one leg extended squat, hands in prayer position

12.   Table

13.   Frog

14.   Sphinx pose

15.   Seated cross-legged twist

16.   Reclining Bound Angle Pose / Supta Baddha Konasana

17.   Savasana

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