Yoga_Journal_Singapore_FebruaryMarch_2017

62

february / march 2017

yogajournal.com.sg

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Each pose in this basic sequence

builds on the one before,

preparing your mind and body

for what comes next.

This sample sequence is

designed to last about an hour.

For a well-balanced practice,

spend about the same amount

of time on each category of

poses. Or, if you’re seeking the

energetic benefits of a particular

group of poses, you may choose

to spend more time doing the

poses in that specific category.

OPENING POSES

THE WHYThe opening poses of a sequence wake up the major muscle groups and provide a

transition from the busyness of your day to a more internally focused practice.

THE HOWInclude some physical movement that gradually warms your body, a breath-awareness

component, and a contemplative element that helps you direct your attention to what is happening

inside your heart and mind. A simple way to do this is to start with a few minutes of seated

meditation.

Next, take a few poses that slowly warm the major muscle groups of your body. Your practice

puts a significant demand on your hips, shoulders, and spine, so it’s a good idea to incorporate

two to four postures that gently wake up one or more of these regions. Since abdominal stability

and awareness are important for all of your poses, you could also choose to start with a few core-

strengthening poses to wake up your center. As you become more experienced and intuitive, you

may decide that you’re going to focus on a specific area of your body in your practice, such as

your outer hips, and let that influence your choice of opening poses. For example, in a hip-focused

practice, you might choose to open with Pigeon Pose, Gomukhasana (Cow Face Pose), and Cross-

Legged Forward Bend.

In this sample sequence, you’ll focus on opening your shoulders while seated in Virasana (Hero

Pose), which stretches the fronts of your thighs and provides you with a stable posture while you

open your upper body. But even more important than preparing a specific part of the body at this

stage is initiating an all-around transition to practice for your body and mind.

OPENING POSES SUN SALUTATIONS

1 VIRASANA

Hero Pose, variation

(palms on thighs)

2 VIRASANAHero Pose, varia-

tion(fingers interlaced, arms

overhead)

3 VIRASANA Hero Pose, varia-

tion (with Garudasana arms)

4 URDHVA

HASTASANA

Upward Salute

5 UTTANASANA

Standing

Forward Bend

6 ANJANEYASANA

Low Lunge

7 ADHO MUKHA SVANASANA

Downward-Facing Dog Pose