This is a short and focussed Yoga routine to be done in the specified sequence. The key to a short Yoga practice is to focus on quality rather than quantity. Even a brief session can help us relax, improve flexibility, and reduce stress.
The exercises and practices are handpicked for maximum benefit, keeping in mind the modern person’s paucity of both time and patience.
Here is the simple yoga sequence:
Start the Yoga session with Conditioning. Conditioning is for mental quietude before we start the poses. Sit in Sukhasana, cross-legged and comfortable, spine straight, shoulders relaxed. Inhale deeply, lengthening the spine; and while exhaling, release any tension in the body.
We need to be balanced and grounded as we go about our day and Stithprarthanasana, our first Yoga pose, helps with this. This is done in standing position and is an excellent technique to begin any Yoga routine. It corrects the posture and helps stabilise us.
Then, improve your balance with Talasana I, the ‘Palm pose’. This asana provides maximum stretch to the body and simultaneously improves coordination, balance and posture. An added benefit is a balanced state of mind.
After this longitudinal stretch, stretch the sides with Konasana I or the ‘Angle pose’. If done regularly, this streamlines and tones the waist. The not-so-obvious benefit is the massage on the sides, resulting in improved health of internal organs.
We give a gentle twist to the spine in Standing Vakrasana or the ‘Standing Curve pose’. This is beneficial for those with desk jobs as the twist produces a compression and so, the waist and abdominal organs are gently exercised.
We then steady ourselves with Ekpadasana, or the ‘One-legged pose’. This is a balancing pose and it greatly serves the primary purpose of Yogasana practice, which is to achieve steadiness of body and mind. This steadiness comes from concentration and from neuromuscular coordination.
After the series of standing poses, we sit down to do Vajrasana, the ‘Thunderbolt pose’. This asana is inspired by Lord Indra’s weapon ‘vajra’ and brings bala or strength of a divine nature. It works miracles for those who suffer from sciatica, severe lower back problems, constipation, stomach disorders, digestive problems or acidity.
Sit tall with Parvatasana or the ‘Mountain pose’. A simple asana, this involves stretching the arms above the head and in the process, it stretches all abdominal and pelvic muscles. Among its many wonderful benefits is something everyone would love to hear — it helps to reduce a flabby abdomen! Also, it corrects faulty posture.
Yogamudra, which represents grace and ‘modesty within greatness’, follows this. Being the symbol of Yoga itself, this is a great pose that must not be missed, unless contraindicated. It stretches almost all the posterior muscles of the trunk and neck. And because of the forward bending, it provides deep intra-abdominal compression.
We come to the lying-down poses and the first one is Bhujangasana, the Cobra pose. This is done in ‘prone’ position, i.e., on the belly. As we do this, we feel the openness of our chest and strength in our back. The powerful backward-bend tones up the deep muscles supporting the spinal column and stimulates spinal nerves.
Turn onto the back for Pavanamuktasana. Its best-known benefit is relief in flatulence and constipation. Equally effective is its role in removing mental lethargy, as the toxins are released from the body.
Then give a full stretch to the body with Yastikasana or the ‘Stick pose’. This beautiful asana stretches all the muscles of the body without straining the back since it is done lying down.
Finally, relax deeply with Shavasana, the ‘Corpse pose’. This pose encourages the complete surrender of the body to the laws of gravity, and of the mind to nature. It normalises blood pressure, pulse rate and respiratory cycles. Stay there for a few minutes, enjoying the stillness and sense of peace.
Dedicate the last 2-3 minutes to Breathing and Meditation.
Close the practice with a few rounds of deep, conscious breaths and some moments of quiet meditation, as time permits.
Feel the energy, positivity, and hormones all pumped up. Do this sequence over a period of time, and see enhanced overall health — physical and mental.
Some important points to be noted are: First, follow this sequence, but preferably first learn the asanas and techniques under a guru or teacher. Second, there are 15 practices so plan roughly one minute per practice, and accordingly decide the number of rounds.
Third, remember these are all to be done slowly, and with breathing coordinated with the movements. Fourth, these must not be done under tension of any sort. It is a short session — not a stressed-out, rushed session.
Finally, always remember to listen to your body and modify the sequence as needed. Gradually, the practice can be extended to include more poses when there is more time and inclination.
The author is a journalist, cancer survivor and certified yoga teacher. She can be reached at [email protected].
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