Asana - Week 6
The videos below are only for your reference. You need to listen to your own body, and adjust the speed and depth of the practice accordingly.
The practices are to be done in the order given below.
If you only do practices in bold, the sequence should take approximately 25 minutes. The whole sequence takes approximately 45 minutes.
All practices in sequence: click here to access playlist
Pada sanchalana (cycling)
Single-leg version: click here
Double-leg version (alternating): click here
Double-leg version (together): click here
Practise 5-10 rounds, all variations you can manage or have time for.
Breathe deeply, especially in the abdomen. In single-leg variations and when moving both legs together, inhale on the upward movement and exhale as the legs are lowered down.
Pada chakrasana (leg rotation)
Single-leg version: click here for video
Double-leg version: click here for video
Practise 5-10 rounds (each variation)
Breathe in as the leg goes up, and out on the downward movement
Goolpha Chakra (ankle rotations)
Try to keep knees steady.
When movement has been developed, coordinate with breath: inhale when feet go up, exhale where away from the body.
Practise 10 rounds in each direction
Janu Chakra (knee rotation)
Single leg variation: click here
Double leg variation: click here
Inhale when the leg goes upwards, exhale as the lower leg completes the rotation downwards.
Try to only hug the thigh so close as to enable the leg to straighten when going up.
Practise 7-10 rounds (each leg / each variation)
Shroni Chakra (hip rotations)
Practise 7-10 rounds slowly, with deep breaths, in both directions.Try to keep your lower back upright, and the leg that is moving completely relaxed.
Breathe in when knee is raised up, exhale when lowering it down.
NOTE: If this practice is too challenging for you at the moment, practise the half butterfly instead (click here for video).
Namaskarasana (salutation pose)
Practise 7-10 rounds. Breathe in, lift the head, and breathe in when in the starting position. Breathe out as you bring your head between your arms, lean forward, and bring the knees together.
IMPORTANT: Make sure your position is stable: either place your feet flat on the floor or, if need be, roll a blanket under your heels.
Skandha Chakra (shoulder rotations)
Practise 7-10 rounds.
Breathe deeply as the elbows move upwards, breathe out on the way down.
Tadasana (palm tree pose)
Practise 10 rounds.
Breathe deeply in on the way up, breathe out on the way down.
Do each movement slowly and with control, developing balance gradually.
Fix your gaze on a point ahead of you to help you maintain balance.
Coordinate the movement of the heels and hands; synchronise both with the movement of the breath.
Trikonasana, Variation 1 (triangle pose)
Practise up to 7 rounds to each side.
Breathe in when in the starting position. Exhale when bending to each side.
Keep the palms facing forward at all times.
First practise with the eyes open to make sure you’re not twisting.
Then, close your eyes and feel the movement from within.
Squeeze the abdominal muscles when bending to the side, and when coming back up, to protect the lower back and to allow deeper sideways movement.
When coming up into the starting position, first straighten the leg, then bring the body up.
Practice notes:
1. Do not try to reach the floor with your hand. This is not at all important, and, if you try to do it before your flexibility allows you to do so, it will be counterproductive as you will be led to bend forward rather than just doing the sideways stretch, which is what we’re looking for.
2. You can use the elbow/ forearm to gently push against the knee to make sure there’s no bending forward
3. Never bend the leg so that the knee is over the ankle. Always keep the knee behind the ankle. If this means your movement downwards is limited, try separating the feet a little further.
4. The more the feet are separated from each other, the easier it will be to come down. Make sure you have enough grip so you don’t lose balance.
Kati Chakrasana (waist rotating pose)
Practise 10 rounds to each side.
Breathe in when coming into the starting position. Exhale when twisting to each side.
First practise with the eyes open to make sure your waist and hips stay facing forward.
Then, close your eyes and feel the movement from within.
Lead the movement with your chin and keep the head upright.
Turn the head fully, to give the whole spine an even movement, from the base to the top.
Surya Namaskara
Click here for video
Practise up to 6 rounds.
Breathing in the 12 positions (half a round):
Position 1: exhale as the palms come together
Position 2: inhale as the arms go up
Position 3: exhale as you bend forward
Position 4: inhale as the foot and leg go back
Position 5: exhale as you come into the mountain pose
Position 6: keep the breath out while bringing the body down onto the floor. Alternatively, if you find this difficult, breathe normally.
Position 7: inhale as you slide your body into the cobra pose
Position 8: exhale into the mountain
Position 9: inhale when bringing the foot between the hands
Position 10: exhale when coming into the forward bend
Position 11: inhale when lifting the body upwards
Position 12: exhale when bringing the palms together.
Practice notes:
When going into and out of position 3, mind your lower back.
Keep your back as straight as you can on the down, and always lead the movement with the chest, not the head.
When you come up, first straighten the lower back, tighten the buttocks and thighs, only then lift the upper body.
In the cobra pose, keep the toes tucked under, and bring the hips on the floor when raising the body up.
Kandharasana
Practise up to 5 rounds.
Breathe in when in the starting position, then retain breath inside while raising the abdomen upwards, and while staying in the final position.
If you feel too much pressure in your head if breathing like this, then instead of retaining breath, breathe in as you raise the body up, and breathe normally in the final position, staying there only for as long as is appropriate for you on any given day.
Breathe out as you lower the body back down.
Lead the movement with the navel.
Practice note: When holding the ankles during this practice, it will become stronger, in that you will be able to lift the body higher. Make sure you stay safe!
Additionally, it is not possible for everyone to easily get hold of the ankles in the starting position. This will depend on the length of your arms compared to the rest of your body. Therefore, only do so if it can be done with complete ease. Otherwise, place your palms flat on the floor instead.
Shavasana (corpse pose)
Practise for at least 5 minutes after your asana programme.