Below yoga sequence should be used as a guide by yoga teachers to create their own yoga class plans
Spring Yoga Sequence: Manipura Chakra Yoga Sequence
Yoga, from mid-March to mid-May, during this time is all about cleansing, throwing, flushing, detoxifying, clearing the body waste and so on, in order to feel new, fresh, energetic, beautiful, healthy and light. Hence, the following spring yoga sequence is all about working on the Agni or the Manipura Chakra to induce the fire in the belly to keep the digestive tract active and healthy.
In Sanskrit, the word Ritucharya is defined by its components 'ritu' which means 'season,’ and 'charya' which means 'follow.’ As per Ayurveda, Ritucharya is the term for the dietary and lifestyle regimens that are based on the Earth's seasons. It has been proven that this helps the human body to maintain a balance with all the doshas, thus keeping the body free of ailments. Keeping this in mind, practicing the yoga asanas or poses based on the ritu (seasons), ensures better health as we grow old. A balance of diet, lifestyle and asana practice brings the best to lead an ailment free life.
As we know, the seasons are divided into two main categories - The Northern Solstice and The Southern Solstice. These two are further divided into three parts each, dividing the 12 months into 6 parts to make seasons. Spring falls during mid-March to mid-May (in the Northern Hemisphere), typically called vasanta in Sanskrit. Each Season creates disturbance to the five elements and the gunas, thus affecting the doshas. In order to keep the doshas in balance, yoga can be employed to help. Intelligently practicing these poses based on the seasons brings a faster balance to the doshas
Spring Yoga Sequence: Manipura Chakra Yoga Sequence: Yoga Poses, Cues, Steps, and Breathing instructions
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As Winter is a time to protect ourselves with layers of clothes to keep away from the cold, to eat various kinds of delicious food, mostly sugary items to keep ourselves warm, it is the time of total love and care to the physical body. But now in Spring, it goes the reverse, you would love and care for the physical body, equally but not by pampering. In Spring it is all about holding on to the taste buds, while maintaining a simple diet, along with a planned yoga regime to flush out all the accumulation that happened during Winter. The DOSHA active here is the Kapha Dosha and with the yoga poses, this Dosha which is accumulated during Winter, needs to be brought down and kept in balance.
A. Start to sit at the centre of the mat, stretching the legs out in front of you, in the simple seated Staff Pose. Remain here extending the spine and sit for about 8 slow deep breaths, while shutting your eyes.
B. Relax the legs while still stretching them out, and placing the palms on the floor besides you, stay calm and focused on the breathing.
A. Release, come back to sit in Dandasana from Seated Forward Bend pose. Inhale and place the right foot on the floor besides the left thighs bending the right knee.
B. Inhale and place the left elbow on the outer right knee, and place the left palm on the right foot. Inhale again to turn the toros towards the right side while placing the right hand on the floor behind you, to go into Vakrasana or Twisted Pose.
C. Feeling the deep stretch at the belly and the lower back, remain here in this pose for about 6 breaths or more. The twisting of the spine, though is the focus, the stretch this creates at the abdomen is what to be looked and felt.
A. From Dandasana, inhale and take the arms above your head to stretch to the maximum and exhale. Inhale again and raise the legs off the floor to about 60 degrees and bend the knee to exhale completely.
B. Extending the arms out above deeper, balance the body on the sit bones in Navasana Variation or Boat Pose, in about 8 breaths.
C. Use the maximum of the core muscles to activated the Manipura Chakra, while ensuring the arms and the legs are stretched the most.
D. The active use of the core and the abdominal muscles, ensures am active digestive system, giving the internal organs a gentle massage to remove the unwanted toxins, while flushing them out.