I am listing just a few poses that will help you on your journey to attain physical and spiritual growth. Breathing should be smooth and balanced. A breath should be taken in while going into the pose, and let out slowly while maintaining each pose. Hold each pose for at least 20 seconds and work up to a minute or more on each, leading up to a final workout of 20 or more minutes. You will end the exercises feeling refreshed and invigorated. Namasté.
Breathing in all poses should be an inhale through the nose and a slow exhale out the mouth.
To create energy for your workout you can practice Breath of Fire which will give you energy. This is a series of quick inhales and exhales using only the nose.
Begin with Anjali Mudra, also known as Prayer Pose. This will put you in the right frame of mind to begin your session. Sit with legs crossed and hands held in front of your chest in the prayer position with arms at your sides. Hold this pose for at least 30 seconds breathing in and out.
While in prayer pose you may wish to chant a mantra. To begin the day, you may chant, “I will achieve peace with my surroundings.” Some people just prefer to chant “um.”. That is fine as well.
The bridge pose is as pictured. Start from a ground position and put your hands behind your head, and feet in front of you. Push your body up with your arms till you create a bridge. Breathe slowly and deeply. Try to hold the pose for at least 10 seconds.
Come down slowly and lie for a moment in corpse pose. Both hands should be above the head. The body should be relaxed. Hold for 10 seconds.
Coming from the corpse pose, go into Goddess Pose. Put the sloes of your feet together with knees facing outward. This will make a diamond shape. Hold this pose for at least 20 seconds.
Roll your body up and forward using a “dancer’s rollup”. Roll from your back to a sitting position, using control and breathing. Try to use your abdominals, not your back muscles. Gradually roll all the way up coming to your feet, with your back, then chest and head coming up last. This should take a minimum of 5 seconds
Come up into mountain pose. Your hands are by your sides, your head is up, your neck is strong, eyes straight ahead, but relaxed. Shoulders should be back, but not tense, legs should be flat, firm and grounded. You are a mountain. Hold this pose for 30 seconds, while breathing deeply and evenly.
Step on foot forward slowly, keeping your balance until your back leg is bent but lengthened and your front leg is bent at the knee right in front of your chest. Raise your arms above your head in a prayer motion. Hold for 20 seconds. Bring one arm stretched out in front of you, and the other stretched out behind you. Keep your eyes straight ahead over the front arm. This is Warrior Pose. It is a power pose. Hold for at least 30 seconds.
Slowly bring your stance back to mountain pose and hold for 20 seconds, and repeat Warrior Pose on the other side. Hold for at least 30 seconds.
Come back to Mountain Pose and hold for 30 seconds with arms by your side.
Step out slowly with one leg until legs are slightly further apart than shoulders. Facing forward with palm facing outward reach towards your right side. Try to touch your foot, but stop where you are comfortable. This is Triangle Pose. Hold pose for 20 seconds. Breathe
Come back up to mountain pose and hold for 20 seconds.
Repeat Triangle Pose on other side. Hold again for 20 seconds. Breathe
Come back up to Mountain Pose. Hold for 20 seconds. Breathe
Slowly bend from the hips and let your body relax downward until you are reaching as close to your feet as possible. Take hold of your ankles or legs, whichever you can reach. Hold this pose for 20-30 seconds.
From this position, reach your hands forward until they touch the floor. Walk your hands out until you are in a downward triangular position. Keep your feet and palms of your hands flat on the floor. Relax your shoulders, but keep your back straight and firm. This is Downward Dog. Hold this pose for at least 30 seconds.
From this move walk your hands all the way out until your belly touches the floor. Bring your arms and legs up off of the floor and hold for 10 seconds or more.
Gradually pull your body back towards your knees until you are in a kneeling position with your head touching the floor. Spread your legs there is pressure on the abdominals. This is Childs Pose. Stay here for at least 30 seconds.
Walk your hands out, until you are on your stomach, and gradually roll over onto your back. Relax, and allow your arms and legs to drop outward. Breathe deeply and evenly. You are again in corpse pose. Lie here for a minute or more.
You can either repeat the whole process for a more intense workout or stop right here. If you choose to repeat the poses, try to hold each for at least 5-30 seconds longer for a more intense stretch.
Once you have mastered these poses and feel comfortable moving on, there are many more that will take you even further on your journey for spiritual enlightenment and flexibility. Namasté