Sequence of Asanas
Sequence of Asanas in Yoga
Corpse Pose (Savasana): This is practiced as a prelude to each session of Asanas.
Easy Pose: Sit up in easy pose for breathing exercise (pranayama).
Neck Exercise: Neck exercise strengthens neck muscles.
Shoulder Lift: This exercise tones up muscles of shoulders and neck.
Eye Exercise: This exercise helps improve eye sight while preventing eye strain.
Sun Salutation: This consists of 12 positions coordinated as one continuous exercise.
Leg Raise: This exercise trims the waist and thighs while strengthening the lower back and abdominal muscles. It also reverses the normal effect of gravity and rests the heart and helps blood circulation.
Shoulder Stand: This exercise involves all parts of the body and helps rejuvenate the body as a whole.
The Plough: Releases tension and strengthens the muscles of arm, shoulder and back while relaxing the neck and spine.
The Bridge: This exercise strengthens lower back and stomach muscles and helps supple the wrists and spine.
The Fish: Tones up the chest, nerves of neck and back while thyroid and parathyroid glands derive more benefit.
The Forward Bend: This exercise strengthens internal organs, reduces fat and thereby stimulates the nervous system as a whole.
The Cobra: Corrects menstrual irregularities and pain while preventing constipation.
The Locust: Helps digestion and relieves constipation. Further, strengthens the muscles of abdomen, lower back and legs.
The Bow: Strengthens back muscles and increases the flexibility of spine. Reduces abdominal fat and helps the digestive system.
Half Spinal Twist: This exercise strengthens the nerves of spine and ligaments. Further, helps digestion.
The Craw: Fortifies the shoulders, wrists and arms. Expands the chest thereby breaching capacity gets enhanced.
Hands to Feet: Strengthens the digestive system and improves the elasticity of the spine.
The Triangle: Tones up spinal nerves and helps proper functioning of digestive system.
Final Corpse: This exercise relaxes all parts of the body. Minimum 10 minutes’ pose is necessary to have the desired benefits.