In today's time, Yoga is considered the best method for health. The entire world has embraced Yoga for good health. It is a beneficial practice for health. However, it should be practiced with the right method and sequence. The right sequence of yoga will be described in this article.
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What is the right sequence of yoga?
Yoga for health involves the practice of Asanas, Pranayama, and Meditation, which are vital components of Ashtanga Yoga. New yoga practitioners are often confused whether to practice asanas or pranayama first. To understand this, we must first acquaint ourselves with the "Ashtanga Yoga Sequence."
The Right Sequence of Ashtanga Yoga.
Ashtanga Yoga consists of eight limbs, with Asanas, Pranayama, and Meditation being three of its fundamental components. The eight limbs are as follows:
1. Yama.
2. Niyama.
3. Asanas.
4. Pranayama.
5. Pratyahara.
6. Dharana.
7. Dhyana (Meditation).
8. Samadhi.
In the Ashtanga Yoga sequence, asanas are the third limb, and pranayama is the fourth. Asanas and pranayama are followed by the practice of meditation. Therefore, the correct sequence of yoga is as follows:
First Step: Asanas.
Second Step: Pranayama.
Third Step: Dhyana (Meditation).
How to practice yoga postures and pranayama correctly in the right sequence, let's understand this in detail.
The right sequence of Asanas:
The practice of yoga should begin with asanas. It's important to follow a specific order when doing asanas to maximize their benefits. Here is the recommended sequence for practicing asanas:
Starting in a Standing Position: Before beginning asanas, it's essential to warm up the body. Perform a warm-up routine to prepare your body. In this standing position, you can include asanas like:
• Tadasana.
• Surya Namaskar.
• Hastapada Asana.
• Trikonasana.
Asanas in Sitting Pose:
Sitting Position: After the standing asanas, transition into seated asanas. These are some of the seated postures you can practice:
Choose the seated asanas according to your physical capability and needs. After practicing these asanas, lie on your chest and proceed with the next set of postures.
Asanas in lying pose on the chest:
After practicing these asanas, come to the posture of lying on your back. Practice some asanas in this position.
Asanas in laying pose on the back.
The right sequence of Pranayama:-
First step :- After finishing your asana practice, sit in a comfortable and relaxed posture. It's best to sit in Padmasana or Sukhasana. In the first stage, practice "Shwas-Prashwas" pranayama. Take long, deep breaths, and then exhale completely. Repeat this for 3 or 4 rounds. Once this is done, proceed to the next stage.
Second step :- Practice Kapalbhati and Anulom Vilom in the second step. You should start by practicing Kapalbhati. Practicing Anulom Vilom after Kapalbhati is beneficial.
Third Stage :- In the third stage, practice Bhastrika and Ujjayi Pranayama. Ujjayi Pranayama is beneficial after Bhastrika. However, keep in mind that Bhastrika should only be practiced in cold weather, and it is not recommended during hot weather.
Fourth Stage :- In this stage, practice one of the following pranayamas: Sheetali, Sheetkari, Suryabhedi, Chandrabhedi, or Bhramari. Please note that Bhramari should be practiced only during cold weather, and it's not suitable for the hot season.
Final Step :- Conclude your pranayama practice with Nadi Shodhan Pranayama. After Nadi Shodhan, normalize your breath.
Practice of Meditation
Procedure :-
Conclusion :- Yoga is a beneficial practice for maintaining good health, but it should be done in the right sequence for maximum benefits. It's essential to choose asanas, pranayama, and meditation techniques that suit your physical capabilities and needs
Disclaimer :-
All yoga practices should be performed according to your body's capabilities. Overexertion and forceful practices can be harmful. The practices mentioned in this article are suitable for individuals in good health.
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