Yoga Practice Outline

THIS IS A CLASSIC HATHA YOGA CLASS OUTLINE FEATURING A SERIES OF 12 ASANAS (POSTURES) COMMONLY KNOWN AS THE "RISHIKESH SERIES".

rishikesh series

Start by relaxing in savasana

Let go of any thoughts of the past or the future and focus the awareness on the breath.

After a few minutes relaxation sit in a comfortable cross-legged position for Pranayama

3 rounds of kapalabhati (with or without retention)
6 - 12 rounds of alternate nostril breathing (anuloma viloma) inhale on the count of 4 retain the breath for 16 and exhale 8

Sit quietly and observe the breath then lie down and relax once again in savasana

Surya namaskar (sun salutation) 6 - 12 rounds (left and right is one round)

Relax in savasana, bring the breath back under control and observe sensations in the body

Single and double leg raising exercises

12 Asanas (yoga postures)


Sirshasana (Headstand)

1. Sirshasana (Headstand)

 Sarvangasana (Shoulderstand)

2. Sarvangasana (Shoulderstand)

 Halasana (Plough)3. Halasana (Plough)
Matsyasana (Fish)

4. Matsyasana (Fish)

 Paschimotanasana (Sitting forward bend)

5. Paschimotanasana (Sitting forward bend)

 Bhujangasana (Cobra)

6. Bhujangasana (Cobra)
Salabhasana (Locust)

7. Salabhasana (Locust)

 Dhanurasana (Bow)

8. Dhanurasana (Bow)

 Ardha Matsyendrasana (Half spinal twist)

9. Ardha Matsyendrasana (Half spinal twist)
Kakasana (Crow)

10. Kakasana (Crow)

 Pada Hastasana (Standing forward bend)

11. Pada Hastasana (Standing forward bend)

 Trikonasana (Triangle)

12. Trikonasana (Triangle)

Savasana (corpse pose)

Allow as much time as possible for your final relaxation.


guided relaxation podcast

Download or listen to a podcast of a guided relaxation by clicking on the image above.
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