Suggested Personal Sequence of Exercise
This sequence should be seen simply as a suggestion.
There is no necessity to follow it exactly, but do warm up before holding postures, and do not hurry.
Earthing / Centring yourself (Pratyahara)
Lie in Savasana (Dead Man Pose) for a few minutes. Focus on each physical sense in turn for a
little while, gradually bringing the mind to focus on one thing at a time – sight, smell, hearing, taste, touch, proprioception
(sense of position). Become aware of your surroundings, your own aura, and then the sense of your physical
body, breath and then your inner centre.
Warming up -
Follow the sequence at a steady pace in tune with your breathing. Do not force the body to extremes,
and do not hold positions as you might with the asanas to follow.
is to work through the whole length of the body loosening and lubricating every joint and group of muscles.
Flex and wriggle the toes. Separate
the toes as much as possible.
Circle the ankles with the
feet higher than the knees.
Bring one knee close to the
torso and rock the pelvis forwards. X 3
With the leg bent, heel to
the groin, let the hip up and down to the side. X
foot and lift it up and down, knee to the outside of the arms. X3
foot with both hands and push away from the body to feel stretch across the upper back. X 3
Straighten the leg, holding with both hands. X 3
big toe towards the ear of the same side, then extend. X 3
Hold the knee with one hand, foot with the other, and circle the knee.
With the foot at face height bring the big toe to touch your nose, then forehead, then crown of the head.
Hook the leg over the shoulder, slide your opposite hand down the straight leg, release the hooked leg, and keeping
the other arm and leg straight lean back to pull it up in the air, and then to the ground. Release the
the sequence with the other leg.
Bring soles of feet together, hold firmly with both hands, push the knees wide apart and bring the chest forwards
and up to hollow the low back and stretch the groin.
Sit or kneel in a comfortable position, spine straight.
and stretch the fingers.
Circle the wrists
Flex the biceps as you bend the elbows fully, and then extend the arms to the side, pushing the shoulder blades together.
With fingers on the shoulders, circle the
elbows forwards and backwards. X 3
Keep the shoulders dropped
as you draw the chin to squash the Adams Apple in the neck. Lift the head to look towards the sky (do not go too far back).
Look straight ahead and then to the left and to the right. Tilt the head from side to side.
Chew with mouth open to loosen the jaw. Twitch
your nose. Blink hard. Move all the muscles of the face. Have a silent cheer! And end
with a big grin.
Pranayama (breathing exercises) –
Sitting/kneeling with spine straight practise a breathing exercise for several minutes. For example:
Abdominal breath - with awareness of the upper abdomen.
Ujayii - with gentle contraction of the pelvic floor, lower abdomen and throat.
Skull shining (Kapalabhati), Alternate nostril breath etc.
Asanas (held postures and yoga exercises)
Squatting and crouching
Sun salute (Surya namaskar)
with additional movements to incorporate side and twisting of the spine
Triangle poses – Trikonasana etc
Plough to Bridge to Fish (in Lotus –
Padmasana if possible)
Sitting forward stretch - Paschimottanasana
Cobra or sphinx – Bhujangasana
Locust – Salabhasana
Bow - Dhanuarasana
Half spinal twist – Ardha Matsyendrasana, or Marichyasana
Dog – Upwards and downwars – Svanasana
– Kukutasana or Crane
Headstand – Sirsasana
Pose of a Child – Balasana
Kneeling Firm – Vajrasana to Supta Vajrasana (reclining)
Frog from Virasana – kneeling sitting between heels
Dead man pose
Consciously relax each part of the body,
and then the whole body. Focus all attention on your easy breath.
Lying of sitting concentrate all your thoughts on the breath, one object, mantram, or the sense of inner awareness.
Meditation – (Dhyana)
Going beyond Dharana is best practised at
another time, not immediately after a physical workout.
Derek Osborn 050419