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Sticking to a hatha yoga routine is considered a mark of the devoted seeker. I did not achieve that degree of consistency. My searching self looked beyond what I was doing to see what I could do more effectively. As a result, my yoga routine varied as it adapted to my changing sense of development needs. Here are examples of four programs practiced at different times over a period of several years:
Neck Exercises
This routine was developed in consultation with a Ph.D. in anatomy who had extensive training in the yogic tradition. It was designed to help resolve a long standing stress pattern in my neck and shoulders. The number in parentheses indicates the number of repetitions.
One hand: Right side of head and Left side of head |
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Ear to shoulder (2) 45° down and back Left (2) 45° down and back Right (2) |
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Hands interlocking: Forehead and Back of head |
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Down - Back (2) 45° down and back Right (2) 45° down and back Left (2) |
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Right hand forehead - Left hand back of head: Reverse hands |
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Twist in horizontal plane (2) 45° twist under the armpit Right (1) 45° twist under the armpit Left (1) |
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Arms and knees: Cheek on floor Right and Cheek on floor Left |
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Hands and knees: Top of head on floor |
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Rotate left (1) Rotate right (1) |
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Shoulder under body on the floor Right and Shoulder under body on the floor Left |
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Roll and stretch pointing leg describing circle (2) |
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Shoulder Stand |
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Head to left and to right (2) |
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Fish posture |
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Head to left and to right (2) |
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Yoga Routine I
I selected this series of exercises from ones I learned attending yoga classes at an ashram where I spent part of one summer. The "M" and "E" codes stand respectively for Morning and Evening while the "*" denotes an exercise included in the short program when time did not permit the full sequence.
Floor with Stool |
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E - Forehead, temple and jaw massage E - Eye movements diagonal and circular * M - Neck rolls left and right * M - One hand side of head M - Hands interlocking on forehead and back of head M - One hand forehead with other hand back of head M - Arms and knees with cheek on floor E - Hands and knees with top of head on floor E - Lion pose E - Cat stretch |
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Standing |
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E - Simple standing posture * M - Shoulder rotations M - Horizontal arm swings E - Overhead stretch E - Side stretch E - Simple back stretch M - Forward hanging stretch M - Ankles and feet E - One legged stand * M - Leg kicks |
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Floor without Stool |
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M - Squatting leg twist E - Leg cradles * M - Hand to toe stretch E - Cobra E - Shoulder under body * M - Shoulder Stand E - Fish posture E - Twisting posture M - Knees to chest * M & E - Child's posture |
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Relaxation |
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M - Crocodile M & E - Dead man's pose - 61 points or M & E - 31 points * |
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Yoga Routine II
This sequence evolved from the preceding program as I sensed the direction my body wanted me to go with the exercises. If I listened to my body's sense of knowing, it told me which exercises were needed for my physical and mental circumstances. The Sanskrit name is included in parentheses for some of the exercises.
Morning/Afternoon/Evening |
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Morning/Afternoon |
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Shining the Skull (kapalabhati) Solar Power (agni sara) Sun Salutation (surya namaskara) |
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Afternoon |
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Side Stretch Triangle (trikonasana) Tree (vrikshasana) |
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Morning |
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Eye Rotations Ear to Shoulder (with chin twist up) Neck Rotations |
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Afternoon |
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Plow (halasana) Shoulder Stand (sarvangasana) Arch Half Fish (ardha matsyasana) Knees to Chest |
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Morning |
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Sandbag Breathing Crocodile (makarasana) Child's Posture (balasana) |
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Morning/Afternoon |
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Alternate Nostril Breathing (nadi shodhanam) Sweeping Breath Corpse (shavasana) 61 Points (morning) Corpse (shavasana) Deep Relaxation (afternoon) |
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Morning/Afternoon |
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Meditation (breath, chakra, mantra) (10-20 minutes) |
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Blockage Yoga
Here are my most recent exercises that combine elements of yoga and bodywork to uniquely address my personal stress pattern. After each exercise, I complete a round of six "letting gos" to allow a wave of full relaxation to wash over my entire body.
Exercise |
Posture |
Count |
Head Drop |
Face up on the bed |
6 to 12 count |
Head Lift |
Face down on floor |
6 count - 3 times |
Cobra Lift |
Ditto |
Ditto |
Alternate Nostril Breathing |
Face up on floor Close active first |
24 count out-in Using sandbag |
Jaw Pull |
Meditation stool |
6 count - 3 times |
Turkey Neck |
Ditto |
6 count |
Lateral Jaw |
Ditto |
6 count |
Wide Mouth Lion |
Ditto |
6 count |
Shoulder Shrug |
Ditto |
6 count |
Eye Rolls |
Ditto |
6 count |
Mandala Gaze |
Ditto |
24 to 48 count |
Run the Channel |
Ditto |
13 count - Sun |
Run the Channel |
Relaxation posture |
13 count - Moon |
Full Yogic Breadth |
Child's posture |
6 count |
Prayers |
Prostration pose |
6 count |
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