Re: Asana Sequence

janaki

first of let me tell me that i am really great ful to u for taking pains to reply my letter abt asanas sequence.

this letter of mine is a bit big one so kindly take pains to read it carefully and send me the reply:


this is how i am planning to teach a new batch which i am starting in a day or two

this batch consists of ladies who are around 30 - 50 yrs of age

and mainly they have problems such as knee pains, obesity etc.

i taught themm first the basic positions in which asanas are done:

such as
1 dandasana
2 vajrasana
3 shastangasana
4 padmasana
5 shavasana
6 tadasana
7 sukhasana

then i will teach the following asanas (as sent by u in order)
( u advised me to add few standing asanas in this sequence, kindly add them in the order)

1 Surya namaskar
2 Pavan-Muktasan
3 Sarvangasan
4 Halasan
5 Matsyasan
6 Paad Pashchimottanasan
7 Bhadrasan
8 Bhujangasan
9 Dhanurasan
10 Chakrasan
11 Ardha-Matsyendrasan

then i am palnning for the following begginer asanas:

(kindly help me in arranging the following asanas also, if required add few more asanas
keeping in mind the problems and age which i have mentioned above)

1 Adho Mukha Svanasana (Downward-Facing Dog Pose)
2 Vrksasana (Tree Pose)
3 Utthita Trikonasana (Extended Triangle Pose)
4 Utthita Parsvakonasana (Extended Side Angle Pose)
5 Baddha Konasana (Bound Angle Pose)
6 Upavistha Konasana (Wide Angle Pose)
7 Navasana (Boat Pose)
8 Salabhasana (Locust Pose)
9 Setu Bandha Sarvangasana (Supported Bridge Pose)
10 Viparita Karani (Legs-Up-the-Wall Pose)
and then later on i will be adding few more asanas depending on their problems
with the help of the book(yogic cure for common disease by Dr. Phulgendra Sinha)

according to him:


ASANAS TO BE PRACTISED DAILY

· Select one or two asanas from each group according to preference and liking.
· Asanas in group I-IV & VI are easy and can be performed by any person and any physical condition.
· Asanas in group V are little difficult and should be performed under the guidance of an inptructor.

GROUP I
1. Surya namaskar asana 2-4 ROUNDS
2. Santulan asana 2-4 ROUNDS
3. Pawan muktha asana 4 ROUNDS
4. Ujjayee pranayama 5 ROUNDS IN STANDING OR LYING POSITION
5. Rechaka – puraka pranayama 10 ROUNDS
6. Bhastrika pranayama 10 ROUNDS

GROUP II
1. Trikona asana 4 ROUNDS
2. Tara asana 2-4 ROUNDS
3. Ardhavakra asana 2-4 ROUNDS

GROUP III
1. Bhujanga asana 2-4 ROUNDS
2. Shalaba asana 2-4 ROUNDS AFTER BHUJANGA ASANA
3. Paschimottan asana 2-4 ROUNDS
4. Uttanpada asana 2-4 ROUNDS
5. Ekpada uttan asana 2-4 ROUNDS

GROUP IV
1. Veera asana 4 ROUNDS
2. Vriksha asana 4 ROUNDS
3. Gomukha asana 4 ROUNDS
4. Yoga mudra 2-4 ROUNDS

GROUP V
1. Sarvanga asana 1-3 MINUTES
2. Matsya asana 2 ROUNDS AFTER SARVANGA ASANA
3. Hala asana 2-4 ROUNDS
4. Dhanur asana 2-4 ROUNDS

GENERAL
1. Shava asana FOR ¼ OF YOGA PRACTISING TIME AT THE END




for obesity the asanas prescribed by Dr. Phulgendra Sinha are as follows:

THE ASANAS PRESCRIBED TO GET RELIEVED OF OBESITY


First week

EKPADA UTTAN ASANA 4 ROUNDS WITH EACH LEG ALTERNATELY
UTTANPADA ASANA 4 ROUNDS ONLY
SHAVASANA 5 MINUTES



Second Week

EKPADA UTTAN ASANA 4 ROUNDS WITH EACH LEG ALTERNATELY
UTTANPADA ASANA 4 ROUNDS ONLY
BHUJANAGA ASANA 4 ROUNDS DAILY
SHALABHA ASANA 4 ROUNDS DAILY
SHAVASANA 5MINUTES


Third Week

EKPADA UTTAN ASANA 4 ROUNDS WITH EACH LEG ALTERNATELY
UTTANPADA ASANA 4 ROUNDS ONLY
BHUJANAGA ASANA 4 ROUNDS DAILY
SHALABHA ASANA 4 ROUNDS DAILY
SANTULAN ASANA 6 ROUNDS (3 WITH EACH SIDE ALTERNATELY)
PAWAN MUKTHA ASANA 6 ROUNDS (3 WITH EACH SIDE ALTERNATELY)
SHAVASANA 7 MINUTES


Fourth Week

EKPADA UTTAN ASANA 4 ROUNDS WITH EACH LEG ALTERNATELY
UTTANPADA ASANA 4 ROUNDS ONLY
BHUJANAGA ASANA 4 ROUNDS DAILY
SHALABHA ASANA 4 ROUNDS DAILY
SANTULAN ASANA 6 ROUNDS (3 WITH EACH SIDE ALTERNATELY)
PAWAN MUKTHA ASANA 6 ROUNDS (3 WITH EACH SIDE ALTERNATELY)
SURYA NAMASKAR ASANA 4 ROUNDS DAILY
DHANUR ASANA 4 ROUNDS DAILY
SHAVASANA 10 MINUTES



Fifth Week

EKPADA UTTAN ASANA 4 ROUNDS WITH EACH LEG ALTERNATELY
UTTANPADA ASANA 4 ROUNDS ONLY
BHUJANAGA ASANA 4 ROUNDS DAILY
SHALABHA ASANA 4 ROUNDS DAILY
SANTULAN ASANA 6 ROUNDS (3 WITH EACH SIDE ALTERNATELY)
PAWAN MUKTHA ASANA 6 ROUNDS (3 WITH EACH SIDE ALTERNATELY)
SURYA NAMASKAR ASANA 4 ROUNDS DAILY
DHANUR ASANA 4 ROUNDS DAILY
ARDHA VAKRA ASANA 4 ROUNDS DAILY (2 ROUNDS WITH EACH SIDE)
PACHIMOTTAN ASANA 4 ROUNDS DAILY
SHAVASANA 10 MINUTES


Sixth Week

EKPADA UTTAN ASANA 4 ROUNDS WITH EACH LEG ALTERNATELY
UTTANPADA ASANA 4 ROUNDS ONLY
BHUJANAGA ASANA 4 ROUNDS DAILY
SHALABHA ASANA 4 ROUNDS DAILY
SANTULAN ASANA 6 ROUNDS (3 WITH EACH SIDE ALTERNATELY)
PAWAN MUKTHA ASANA 6 ROUNDS (3 WITH EACH SIDE ALTERNATELY)
SURYA NAMASKAR ASANA 4 ROUNDS DAILY
DHANUR ASANA 4 ROUNDS DAILY
ARDHA VAKRA ASANA 4 ROUNDS DAILY (2 ROUNDS WITH EACH SIDE)
PACHIMOTTAN ASANA 4 ROUNDS DAILY
SUPTA VAJRA ASANA 4 ROUNDS ONLY
MATSEYENDRA ASANA 4 ROUNDS ONLY (2 ROUNDS WITH EACH SIDE)
SHAVASANA 15 MINUTES

i wanted to tell u about Dr. Phulgendra Sinha
he is the director Indian Institute of Yoga
Patna and Washington
his details can be had at www.orientpaperbacks.com



let me know if i am troubling u a lot!
thanks
yoga promoter