Many people may not know this but the selection, as well as the sequencing of Yoga Practices is extremely crucial for benefitting from your yoga session. A yoga session should generally start with a prayer, mantra chanting or a brief relaxation session as it helps students to bring down their anxiety levels and stress, etc. This helps the students to keep their mind focused during the yoga session and get rid of any unnecessary thoughts.
The trainees of the Yoga Teacher Training Courses are always eager to learn the art of the sequencing and selection of the yoga practices from a different group of the asanas to design a transformative yoga classes as an effective yoga teacher. It is also useful for the general practitioner of yoga as the Yogic practices are aimed to develop the discipline of mind and body. The asanas primarily focus on the well being of the physical body and as we all know a healthy mind resides in a healthy body. Asanas involve the stretching of various parts of the body which involves ligaments, muscles, tendons and internal organs. The different movements during these asanas are very helpful to different parts of the body.
In order to get the most from a yoga session, it is very important to focus on the selection and sequencing of yoga practice. There are some basic principles which if followed can help in extracting the most benefits from your yoga practice, every single time.
- Just like a regular workout session, a yoga practice should also start with warm-up These poses form an integral part of a regular yoga session as they help to loosen up the muscles, alignment of the ligaments and joints. The practice of Sun Salutations is one of the best warming practice. A warm-up session prevents any sort of injuries in your knees, shoulders, ankle, wrist, neck, etc.
- The practice of fundamental poses in the standing asanas are helpful to open up the gross joints and prepare the body for the core poses as they are like anti- rheumatic group of practices
- Most of the asanas are a combination of forward bending asanas, backward bending asanas and turning and twisting asanas, inverted asanas, stretching asanas and balancing asanas. These asanas can be mixed to form one yoga session depending on the practice and flexibility of the individual.
- The time duration of each asana also pays a crucial role in defining the benefits of the yoga session. The time duration for the forward bending asanas should be comparatively lesser when compared to the backward bending asanas. This is because we do bend forward quite a few times a day but we rarely bend backward. The twisting and turning poses should be performed for an equal duration on both the sides. Stretching asanas should be performed at the end of the yoga sessions as these help in stretching and aligning the muscles naturally and get them back to their natural position.
- The preparatory movements should be followed by the supine position asanas, followed by prone position asanas. This cycle is formed keeping in mind the natural evolution of balance mechanism of our brain.
- The practice session is concluded with Inverted Asanas as they are just as important as they help in getting the stagnant blood flowing again. This also helps in improving the working of the body and forming a restorative basis for rejuvenation of the psychosomatic process.
- The asanas which aim at balancing the body aim at improving the efficiency of the brain and nervous system which in turn results in increased concentration.
The movements should be controlled and slow as this way you can acquire a better control over the muscles and keep the mind engaged in the movement. Every asana should be held for 15-20 seconds as this relaxes the Golgi tendon which then relaxes the muscles even more. When the body is relaxed, it is easier to stretch the muscles and maintain the poses for longer.