You’ve learned the basics. Now, how do you turn them into a practice? Here’s one way to do it: an all-purpose routine for everyone.
Start with three to six rounds of Sun Salutations, starting slow, then building up heat and speed. Let your breath be your guide as you move—you can depend on it to set the proper pace for you. During your last round, pause for a minute or two in Downward-Facing Dog. Let yourself wriggle in the pose, shaking off stress and finding your proper alignment. Then do the same in Upward-Facing Dog—allowing gravity to open your heart. At the end of your session, stand still, honoring your effort.
Written by Hillari Dowdle
Next, drop into Chair Pose (Utkatasana) for 5 to 10 breaths. This is a strengthening and warming pose when done early in a practice, and a good gauge of how you are really feeling today. If you’re strong, go for it! If you’re feeling fragile, take it easy on yourself.
Next, take Triangle Pose— practicing first on one side, then the other. Allow the pose to open the sides of the body, and feel the grounding through your feet. Stay on each side for 10 to 20 breaths.Then drop one knee to 90 degrees into Warrior II. Feel the openness in the hips as you keep them square to the sides of the mat. Arms up, looking forward, feeling strong and able. Do both sides, holding for 5 to 10 breaths.
Shorten your stance, rotate your hips forward, and come into Warrior I. There is no one “right” way to do this (or any other) pose, but aim to keep your chest square to the front, raising your arms overhead and feeling the delicious stretch from the back leg through the torso.Now is the time for a balancing posture. We think that Tree Pose is an especially apt posture for feeling the openness and stability you’ve created with your standing poses.
Backbends come next in a logical sequence; embrace them with compassion. Concentrate on one, or do all three—Locust Pose, Bridge Pose, and Chair Pose. If you do the latter, notice the difference in your body as you’ve opened and readied it more with practice. Let the focus be on the backbend.
An abdominal strengthener will benefit every pose in your practice through increased core strength. We offer two of our favorites—leg lifts and Boat Pose. Do one, or both.Inversions are optional, and please learn them from a trusted teacher before you try them on your own. But Supported Headstand and Supported Shoulder stand would come next.
Come into Downward Dog. Swing one foot forward into Pigeon Pose. Play with bending forward and leaning back in this pose. Stay for 10 breaths or so. Next, lie on your back, pull up a leg, and take a simple Reclining Twist. Make it a practice of total ease and release. Do one side, then the other. Luxuriate in the stretch for as long as you like.Sit up straight, reach for your toes, and take Seated Forward Bend. Here is where you bring your attention from the external world to the internal one. Feel the benefits of your practice in body and soul.
Finally, it’s time for yoga’s ultimate reward: Corpse Pose. Give up all effort now, letting the earth support you. Breathe deeply and steadily, and know that this is all you need do right now. Aim to stay for at least 10 minutes. When you’re done, come out of the posture by sitting up slowly. Take a moment to integrate all the bits and pieces of your practice.
Now’s the time to meditate, if you feel so inclined. Keep it simple, carry the attention and care you’ve built with your practice into your day.
This article was first published in the print edition of Yoga Journal Singapore,which is now Yogahood Online.
