Below yoga sequence should be used as a guide by yoga teachers to create their own yoga class plans
Overview
Seasonal Yoga: Ritucharya (Seasonal Regime as per Ayurveda) and Yoga Practice - New Year Yoga Sequence.
Ritucharya or Seasonal Regime comprises two words- ritu (fixed or appointed time; season) and charya (regime or routine).
In Ayurveda, the seasons play a great role and are fundamental in treating and healing people. There are six seasons out of which four are considered important, as per Ayurveda. Emphasis is given to just two, which are Summer and Winter; subsequent importance is then given to Spring and Autumn.
A lifestyle based on the seasons plays an important role to keep healthy and fit. Emphasis is given on the right diet (right food at the right time) while also adjusting the lifestyle habits according to the seasons. Yoga practice plays a great role here too, given that the Sun and the Moon significantly impact the human body. Based on the seasons the duration and intensity of Sun or Moon in the sky vary.
In this yoga sequence, we will take the four main seasons into consideration. By understanding the nature of each season, the yoga practice with yoga poses, pranayama and meditation can be adapted.
Note: This new year yoga sequence is only to give an idea of the seasons. Use the above idea to adapt the yoga practice as per your geographical location. The above information is based on the Ayurvedic principles and one must understand that each body will respond differently to the yoga practice based on his/her body structure with the balance of different elements.
Seasonal Yoga: Ritucharya (Seasonal Regime as per Ayurveda) and Yoga Practice - New Year Yoga Sequence: Yoga Poses, Cues, Steps, and Breathing instructions
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This time of the year the body works hard to create a good digestive system and the body needs enough heat to be generated.
A. Practicing yoga poses that generate heat, we have added Surya Namaskar into the sequence.
B. Practice this for about 6 rounds of 3 pairs and work on the slow movement of the body, stretching the muscles that need to help to support the internal organs .
A. Creating space for the muscles around the abdominal area , while contracting them helps to keep those muscles strong protecting the internal organs.
B. Here we have used Sasangasana or Rabbit Pose to keep the kidney strong and active.
C. Remain here for about 10 breaths, stretching the spine at the middle back and upper back, to go deeper with the stretch and emphasize on staying calm with the breathing.
A. Taking the practice deeper, is the holding of the breath within in Kumbhak (retention), for a stronger use of prana while building a good digestive system.
B. Practice Uddiyana Bandha for 2-5 minutes, taking rest in between.
C. Ensure the holding is natural and not suffocating.
Work on awareness while using the abdominal muscles carefully.
A. Ending with the practice of Savasana is very essential to cool the body temperatures and gain back all the energy that was used to the maximum with the practice.
B. Lying down in Savasana, with knees bent support the lower back. This support helps to keep the internal organs safe, without putting too much pressure around the muscles that were active and stretched with the practice of the yoga poses.
This season prepares the body to throw out all the fat and the heaviness that get accumulated with winter. Focus here is the Liver. Using pressure around the upper and the lower abdomen, we gain power and flexibility.
A. Start with this pose here which works on pressing the tummy, throwing the extra toxins out.
B. We use Ardha Baddha Padma Paschimottanasana or Half Bound Lotus Forward Fold.
C. Hold this pose for about 8 breaths, using the tummy muscles efficiently. The locking of the body with the hands is a good way to use the abdominal muscles for a strong Liver.
This season the body is said to be the weakest, and hence the lesser the exertion with the yoga practice the better. Cooling the body and nourishing it is best advised. Heart is the focus here.
A. Start to relax in Viparita Karani Bolster. Using poses supporting the muscles and therefore the organs is a good way to keep the body nourished.
B. A great way to ensure breathing is done from the upper part of the body, using the lower part marginally less.
C. Stay here for about 8 breaths or more, enjoying the feeling of the blood flow in the opposite direction.
A. Rest completely in Supta Baddha Konasana Bolster, while supporting the heart and the upper back.
B. Remain for about 6 minutes enjoying the support given to the chest and therefore the heart. Calm and sound feeling of the mind should be encouraged.
This season the body would have fought the rains with various infections related to the lungs with allergies and dust, and hence Lungs play an important role in the healing purpose. Removing the excess water in the body is important.
A. Expanding the chest while focusing of the upper chest breathing, here in Supta Virasana variation, stretch the shoulders and the chest.
B. The upper part of the body should be encouraged with more fresh blood.
C. Remain for about 6-8 breaths, and go slow with the breathing.
A. Meditating is a great way to connect to the body, while clearing the mind of clutter.
B. Practicing Tratak, improves concentration which further develops on keeping the body and the mind away from unnecessary habits and thoughts respectively.
C. Practicing this for more than 2 minutes is when one derives the benefit.
A. Completely relaxing the body especially the upper body the practice of Supported Ardha Bhekasana is suggested.
B. Giving the lungs and the breathing some support, the bolster is a great tool and prop for the same.
C. Breath enjoying the process of pushing the bolster while breathing. Turn the head the other way if required to get maximum benefit taking care of both sides of the body.
Note: Above yoga sequence is for educational purposes only. Please consult a medical professional and/or a licensed yoga teacher or yoga therapist before
starting any exercise regime, including yoga.