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The Self cannot be known by anyone Who desists not from unrighteous ways, Controls not his senses, stills not his mind, And practices not Meditation.

- Katha Upanishad 2:24

 

  

Urdhva Dhanurasana - Upward facing BowAdho Mukha Shvanasana - Downward DogVashistasana variation - Side plankVrkshasana -TreeVasishtasana - Side plankPadmasana - LotusHanumasana - Forward SplitUttanasana - Forward bendBakasana - CraneReverse plankSupta Virasana - Reclining HeroUrdhva Dhanurasana - Upward facing Bow

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Core Routine

 

The objective of the core routine is to have a consistent and compact routine. Thus, if you are stretched for time, it is an ideal routine to keep up your practice.  The routine is presented in the book Yoga Self Taught by Andre Van Lysbeth. I have used this routine to keep up my practice for more than 20 years before involving myself more into Yoga. The routine is as follows:

  • Surya Namaskar or Sun Salutation (6 rounds)

  • Sarvangasana or Shoulder stand

  • Halasana or Plough

  • Matsyasana or Fish

  • Paschimottanasana or Seated forward bend

  • Bhunjangasana or Cobra

  • Shalabasana or Locust

  • Dhanurasana or Inverted bow

  • Matyasendrasana or Sage twist

  • Shirsasana or Head stand.

  • Shavasana or Corpse

  • Uddiyana Bhandha or Nauli (Abdomen lock)

  • Breathing - Yogic/breath-focused/alternate nostril.

The above can be fit into about 30 minutes. Typically, you hold each asana for about 8 breaths, changing to suit your needs and abilities.

Core Routine - Suggested modifications/substitutions

Presented below is a succession of variations helping you to progress to the final advanced stage. The instructions below are meant to just give you an idea. Please discuss with Ash before starting this routine.

Advanced Routine Item/Your Goal Beginners -------------------> Advancing stages
Sun Salutation Half Sun Salutation
Shoulder Stand Legs-up-the-wall Half Shoulderstand
Plough Once you comfortable with Shoulder stand, you can lower the legs to the back and slowly start working towards holding for a longer length of time and letting the feet touch the mat..
Fish Legs stretched on mat; trunk supported on elbows; Crown of head lowered onto mat; legs stretched Legs in easy-posture; crown of head on mat
Seated Forward bend Legs bent suitably; mild hamstring stretch Trunk lowered due to its own weight Hands holding ankles/toes to provide further stretching of lower back
Cobra Half-cobra; no use of arms/hands Kite variation of half-cobra  
Locust Half-locust; once on each side Opposite arm stretched forward while leg raised. Both legs up. Lift provided by hands, arm bent at elbow
Inverted Bow Half-bow (on side of body raised)
Sage Twist Start with twist in easy posture. Twist with both legs folded to a side One leg stretched; other crossed over; hand holding ankle/middle of foot.
Head Stand Downward dog Downward dog with one leg raised  
Corpse      
Abdomen Lock      
Nauli      
Breathing Yogic breathing Breath focused breathing Alternate nostril breathing and more...

Note:

  • Please read precautions before starting Yoga session
  • The above sequence is not recommended for beginners or those with special needs. Before starting this sequence on your own, seek the guidance of an experienced teacher.

 

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