My yoga sessions
I exercise regularly, once every two or three days. I always do the same series of asanas; I don’t change it for months. I focus on three aspects: developing postures which are difficult for me, continuing basic asanas and respiration. I don’t use any pilates machines nor home gym machines neither.
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Every session is divided into six parts: inverted postures, sun salutations, standing postures, laying postures, forward bends and finally closing salamba sarvangasana postures.
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Inverted postures
uttanasana, 24 (number of respirations in every asana)
salamba sirsasana, 100 or 40 respirations and then variants:
- parsva sirsasana, 6
- ekapada sirsasana, 6
- parsvaikapada sirsasana, 6
- parivrittaikapada sirsasana, 6 (+ 2 variants without Hindi name)
vriscikasana, 12 if possible
adho mukha vrksana, 12 (against the wall)
adho mukha vrksana, 12 if possible (without the wall)
pinca mayurasana, 12 (without a wall)
I always begin from salamba sirsasana in front of the exercise wall mirror because at the beginning of the session the body is fresh, so it is easier to maintain equilibrium. After one or two hours of exercising the body is trembling too much, muscles are tired. Salamba sirsasana and adho mukha vrksana are asanas which I always do. My hands are weak so it helps me to strengthen them; salamba sirsasana is one of the most important asanas, and my favorite. You mustn’t pass it up during yoga sessions. This is one of the reasons I don’t appreciate a lot of the first ashtanga series, or the Sivananda style. These styles don’t attribute importance to inverted postures which is an error in my opinion. Maintaining balance and quiet respiration in salamba sirsasana is one of the most important aspects of yoga.
Sun Salutations
6 simple series:
tadasana
uttanasana
caturanga dandasana
urdhva mukha svanasana
adho mukha svanasana, 6
tadasana
6 compound series:
As above, adding virabhadrasana II, the first begins form the right leg, the second from the left leg.
This is the most stimulating series so keeping quiet respiration is a key to not becoming tired too quickly. Maintain slow, deep respiration, slow down asanas if necessary; don’t let the heart beat too fast.
Standing Postures
This is the longest series. I perform all basic postures, every posture on the right, on the left and 12 respirations each. One respiration between asanas. Don’t stop, continue until the end.
trikonasana
parivritta trikonasana
parsvakonasana
parivritta parsvakonasana
ardha candrasana
virabhadrasana I
virabhadrasana III
parsvottanasana
prasarita padottanasana (2 variants)
Standing postures are designed mainly for beginners. However, I always do them because these postures are the basis for all the others. Strong legs are a must in yoga. I like getting back to the basics. Most of those asanas are easy, aside from virabhadrasana III which requires a little bit stronger legs than other postures in this series. Warrior III is done at the middle of the whole session.
Laying Postures
urdhva dhanurasana, 24
urdhva prasarita padasana, 12
supta padangusthasana, 12 (2 variants)
abdomen exercises, 12 (2 variants)
I begin with urdhva dhanurasana. It is not a lying position, it’s a backward bend. However I perform it at this time of the session because after finishing I can smoothly pass to urdhva prasarita padasana. In theory I should do more backward bends. However I’m quite flexible in this kind of asanas so I don’t work a lot on it. Leg stretching in a laying position is a very easy posture. I include it in my series because it gives a little rest after urdhva prasarita padasana. Exercises for the abdomen, which I perform next, are not original yoga exercises. However, to maintain my abdomen in shape I’ve added these two exercises at the end of this series. Some people believe that urdhva prasarita padasana are an exercise for the abdomen but this is not true. During urdhva prasarita padasana it is a lower part of the back which is involved much more than the abdomen.
Forward bends
pascimottanasana, 12
janusirsasana, 12
exercises for head and eyes, 12
maricyasana I, 12
baddha konasana, 12
maricyasana III, 12
pascimottanasana, 24
Forward bends are the softest ones of all the series. I repeat pascimottanasana twice because it’s an important asana for me. I’m not a very flexible person so I focus on my weakness. Exercises for the head and the eyes are not yoga asanas. I add them because I spend a lot of time in front of a computer screen in the same position. My neck, back and eyes suffer more than other parts of my body.
Salamba Sarvangasana Series
salamba sarvangasana, 40
parivritta sarvangasana, 6
ekapada sarvangasana, 6
parsvaika pada sarvangasana, 6
sarvangasana, 6 (+2 other variants without name)
halasana, 24
karnapidasana, 24
Salamba sarvangasana series is a closing one. It is one of the most important asanas, more difficult than salamba sirsasana. I pay a lot of attention to this series. The last position in a yoga sessions is usually savasana, dead posture. However I finish the session with karnapidasana. I rest in this asana as well as in savasana. Savasana tranquilize me too much and sometimes make me sleepy. I don’t need this effect; I want to stay somewhat stimulated after finishing the session.
My series are based mainly on the Iyengar method. I’ve mixed up some asanas from ashtanga or Sivananda style; however it is Iyengar who remains my master. I’ve been practicing yoga for 10 years. I believe I’ll never stop. I can imagine a life without yoga, but I wouldn’t like to return to the state of mind and body when I was unable to feel my respiration, to control my balance, to feel my muscles and tendons.
Yoga is one of the Indian gifts which we will continue to use and develop for the next thousand years. Yoga is not a sport or a religion. It is a way of experiencing one’s own body and mind. Yoga is simple. You don’t have to pay anything to anyone. You only need a small, flat place and a mat and you can begin. Feel your breath first. With every breath you are closer to death. Each one is precious.
If you prefer other kind of fitness read the post about discount home gyms.