To: K-list
Recieved: 2004/06/06 19:02
Subject: RE: [K-list] hatha yoga
From: Gustaf Grefberg
On 2004/06/06 19:02, Gustaf Grefberg posted thus to the K-list:
Hello Prahalad!
The Hatha yoga program really differs, depending on how advanced you are,
and what you are aiming for. But I can definitely help you out with some
suggestions!
Ok, first of all, the sequence is always done as follows: Cleaning hatha
yoga practices are always done first (Such as neti, nose cleaning etc) if
you do them. Second, you do the asanas, then pranayamas, then bandhas or
kriyas and last meditation practice. I can give you the reason for this if
you wish, just let me know.
The programs listed below has simple forward bend+backbend+side twist, and
in one program inverted pose+counter pose. All programs begin with
Naukasana, as this warms up the body a bit for the other poses. If you don't
have much time though, I would recommend doing a few rounds of Surya
Namaskar (Sun salute) in the morning, as this works on all parts of the
body, as well as works on all the chakras, and it gives a good energy boost
in the morning. Surya Namaskar is also really good for warm-up, making the
body more flexible to perform other asanas. If you have time, it's even
better do do Surya Namaskar a few rounds, then a few asanas after. These are
sequences that have worked for me personally in the past and present, but it
is very individual, and eventually you'll find your own program. The poses
are beginners - intermediate level. I don't have enough experience with
advanced poses or kriyas to do any recommendations about them.
Easy program 1 (Morning)
Naukasana (Boat pose) 3 times + rest in Shavasana a minute or two
Janu-Sirshasana (Head to knee pose) 5 times dynamic to each side, or stay
count 10 breaths or so in final position.
Sphinx pose (5 times dynamic or stay in pose)
Universal pose (5-10 breaths on each side)
Short intermeditate program 1 (Morning)
Naukasana (Boat pose) 3 times + rest in Shavasana a minute or two
Bhujangasana (Cobra pose) Dynamic 3-5 times or static 10-15 breaths
Pashimottasana (Forward bend pose) Dynamic 3-5 times or static 10-15
breaths)
Ardha matsyendrasana (count to 10 or so each side)
This program will give you one backbend, one forward bend and one side
twist, all good for energy work and clearing blockages
Medium intermeditate program 1 (Morning)
Naukasana (Boat pose) 3 times + rest in Shavasana a minute or two
Bhujangasana (Cobra pose) Dynamic 3-5 times or static 10-15 breaths
Pashimottasana (Forward bend pose) Dynamic 3-5 times or static 10-15
breaths)
Sarvangasana (Shoulder stand)
Supta vajrasana (Sleeping thunderbolt pose)
Ardha matsyendrasana (count to 10 or so each side)
This is like the previous programme, but slightly longer, it includes an
inverted pose, and a counter pose, which gives you a slightly more complete
workthrough.
Evening programes
Generally in the evening, you don't want as much of an energy boost as in
the morning, so a program could be something like this:
Supta Pawanmuktasana (Leg lock pose)
Majrasana (Cat pose) (5 times on each leg) Or Tiger pose (Vyagrasana) If you
have a bit more experience.
Shashankasana (Child's pose. Either do dynamicly, or rest in pose as long as
comfortable, it's a good relaxing pose)
These three poses soften up the body and relaxes it befor sleep. Majrasana
softens up the back, and Shashankasana has a calming effect. You could also
combine a couple of these pose with Yoga Nidra. (I am planning on recording
a Yoga Nidra myself and distribute it for free online, I will let you know
once this happens.
With warmest regards!
Gustaf Grefberg
Hi ,
I was wondering If there were any hatha yoga postures
that are recomended to do in the morning and night, as
a sequence everyday, if so, Could someone let me know
a sequence that could be done in about 10 to 15 min.
also what is the necessary time deifference between
metidation and the exercise, and should it be done
before or after.
i will be obliged if some one could let me know about
it.
Thanks,
Prahal.
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