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Text Box: The Dawn of a New Era is the sunset of the oldUOCA YOGA

 

YOGA ASANA ROUTINE

 

Start with level one asanas then slowly move up levels; relax into the posture, do not force and hold the posture breathing deeply and slowly full yogic breath. More important to do a few postures well than a lot badly – though this depends on one’s mood.

 

The longer you can hold the posture the better and let it move you more deeply into it. Stay with the breath – generally inhaling going in and exhaling out of the asana. This can change. Take it slow and steady and allow the body to align itself in small movements as you hold the pose. BREATH – though in some instances allow the breath to be retained.

 

This has taken me almost to NOW to learn after 20 years of practice – how it is not quantity but quality. HOLD THE POSE. I was doing my postures rapidly, forcing myself into the bends and reached a stage where I was getting little additional benefit or improvement. I could not work out what was going wrong and tried many teachers and styles. Nothing helped. That was until I learnt to HOLD a posture. THEN IT BEGAN TO HAPPEN!

 

Better to do 5-10 postures well than 30 badly. Next day move to the next sequence. But in the end it is talking to your body and asking it what it needs.

 

This means sometimes a full rapid routine is necessary. I would say this depends on you but one in three practice sessions can be rapid. Also one in three asanas in a routine. But decrease this as you advance.

 

 

Make sure you do 20 minutes aerobic exercise a day at least as well. Jog, swim, sport etc.

 

 

SEQUENCING your asanas is very important. This order may not be right for you and I change order from time to time. However the order is there for a reason to protect your body and advance it. So if you change the order read these notes or refer to a yoga book.

 

 

 

This entire sequence would take 3-5 hours to complete properly so depending on your time chose the asanas most important to you and try and do ones you missed at your next session. It is important in your yoga week to get a full variety of postures, so make sure by the end of the week you have done at least a few from each category.

 

 

 

 

 

ASANA TYPE

Red are core poses to do – level 1

Orange are next level 2

Black level 3

(Optional level 4)

There are 10 levels in UOCA yoga

Repeat/

Breath (b)

TRANSLATION

 

 

WARM UP:

 

 

 

5

Arm swings - x5 each side

 

5

Arm rotations - x5 back and forward

 

5

Shoulder raises and rotations

 

3

Head rotations

 

1

Arm hand stretches

 

Dishtis

3

Eye exercises

 

 

 

 

 

 

VINYASA

 

(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

 

 

 

 

 

 

MAIN PRACTICE:-

 

 

 

 

STANDING ASANAS:

 

 

 

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)

ONE LEG

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

 

 

 

 

 

 

 

Lying down 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

 

 

 

5

Dolphin

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

 

 

 

 

ADVANCED

 (include BANDHAS in each asana p340)

BANDHAS

Mula

Jalandhara

Maha

 

MUDRAS

Mudras in asanas marked * p330

Dhyani/Bhairavi/Chin/Chinmaya/Adhi/Brahma

 

 

 

 

Locks to muscles of glands while holding pose or breath in asana

Root - perineum

Chin - throat

Great

 

Seals using hands, etc

Drishtis p328

3

Gazes – up/down/corners/round/finger – see underneath eye exercises

 

 

 

 

 

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:

Sivasana

 

 

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

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

p refers to page in The Yoga Bible, Godsfield Bibles 2009

es - each side

b - breaths while holding pose

x – number of times posture is done on both sides

min – minutes keeping the practice

 

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.

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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