Here is the second set of HathaYoga asana (pose) to follow as your daily practice list which you can do at home. Just as a reminder be fully aware of every movements in asana, breathing in pranayama, mudra and mantra and be in the moment and focus. Whether you are doing Kundalini Kriyas or Pranayama, remember that breathing is an integral part of yoga practice. Finally, do not over do it. Always remember that it is your yoga practice and yoga is not a competition.
1. Long Deep Breathing to start your practice 2. Tadasana – Mountain Pose 3. As you inhale, raise your arms up above your head 4. Exhale, namaste hands 5. As you inhale, open your arms wide, exhale, bend your knees and come to airplane pose. A more challenging pose is to raise your arms up above behind your ears, elbow straight, bend your knees to chair pose. Ultimately your knees are bent 90 degrees and thighs are parallel to the floor. 6. Step your leg wide, Virabhadrasana II (Warrior II) pose – change side 7. Utthita Trikonasana (Triangle Pose) 8. Ardha Chandrasana (Half Moon Pose). 9. Back to Utthita Trikonasana (Triangle Pose) 10. Repeat other side for 7, 8 , 9 11. Wide Leg Standing Forward Bend 12. Low Lunge – both legs 13. Low Lunge with twist
On the mat 14, Upward Facing Dog 15. Dolphin 16. Downward Facing Dog 17. Wide leg Seated Forward Bend 18. Reclining Butterfly 19. Hug your knees 20. Spine Twist – both sides 21. Hug your knees 22. Savasana (Corpse’s Pose)
The total practice times should be 30 to 60 minutes. If you find any of these poses too challenging, it’s okay to skip them. Do not force yourself, do not over do it. Always allow sufficient time for Savasana (Corpse pose) at the end. Don’t forget to drink plenty of water and enjoy the relaxed body and mind as you do your daily activities.