Selected aSelected āsanas̄sanas
Combinations and sequencing of asanas̄
Combinations and sequencing of āsanas
As discussed in Chapter 4, the steps of learning and
practicing must be small enough to follow, to retain
motivation, and to avoid injury. On the other hand
the effects of practicing should be felt, under-
stood, and convincing. As āsanas are more com-
plex tasks, this means that sufficient preparation
is necessary. Elementary steps have to be learned
first before proceeding to more complex āsanas or
new positions. Most of the basic exercises are suit-
able preparation for certain āsanas. Depending on
which area and aims you need to particularly focus
on, you can choose the relevant basic exercises for
preparation. Among the āsanas the standing poses
are a good preparation for most other āsanas and
are recommended for beginners. Next the sitting
āsanas and forward bends can be introduced, then
the twists. Only then should inversions and back-
bendings be learned (Iyengar & Iyengar 200 3 ). In
the description of Sālamba Śīrāsana and Sālamba
Sarvā gāsana the important prerequisites for learn-
ing these āsanas are discussed. Using props helps us
to learn and improve the precision of these āsanas.
With increasing practice the props can gradually be
reduced.
A balanced program contains all directions of
movement. Each direction should be prepared suf-
ficiently and built up gradually. This applies par-
ticularly for the directions where there may be
restricted movement. The movement directions
and cycles should not be mixed; there should not be
any “jumping” between different directions. When
practicing asymmetrical āsanas there should be a
centered, symmetrical position in between and at
the end. Each program should finish with relaxation
and calming (Weiss & Zugck 200 9 ).
There are many ways of constructing a program
for particular emphasis:
• Sequences with a dynamic, warming-up
emphasis. This could be a combination of
standing poses performed quickly or twists and
back-bends. There are sequences of jumpings
(Mehta et al 199 0 ) which are not covered in
this book.
• Sequences to relax and recover (see Chapter 5,
Resting poses for preparing prā āyāma).• Sequences with the emphasis on one group
of āsanas, for example some standing āsanas
prepared with some basic exercises, finished
with a forward-bending āsana and a relaxation.
• Selecting basic exercises and āsanas to focus on
a special area of the body.
• Combining a general program to cover the
whole body.
Examples of sensible combinations are:
• standing and sitting āsanas
• standing āsanas and inversions
• forward bendings and twists
• backward bendings and twists
• forward bendings and inversions.
It is recommended that you start each cycle with a
few minutes of sitting to prepare the mind for the
practice and to finish with relaxation.
The selection of basic exercises to prepare āsanas
follows directly from the diagnosis and the aims of
exercise (see Chapter 3).
These hints give many possibilities of combin-
ing basic exercises and āsanas that are well suited
to the individual situation. If practice is based on
a thorough diagnosis and medical investigation and
applied with mindfulness, a pleasant practice with
good results is very likely.
The following are some examples of how to apply
these considerations:- For Pārśvottānāsana the stretch of the back of
the legs can be prepared through the modified
Supta Pādā gu hāsana (Figure 7.9 7 ). - For all standing poses the awareness and strength
of the arches of the feet can be prepared through
exercise 10.4 (Chapter 6). - For Adho Mukha Śvānāsana and all other āsanas
with an emphasis on stretching the legs, the
stretch of the back of the legs can be prepared
through modified Supta Pādā gu hāsana. - Awareness of the hands can be prepared through
exercise 6.4 (see Chapter 6). - Elbow strength for Adho Mukha Śvānāsana and
Adho Mukha Vkāsana is prepared through
the four-point kneeling variations (Chapter 6,
exercise 6.7).