Yoga Practice Schedule - from My Yoga Teacher in Mystic, Connecticut
From Yoga, Youth and Reincarnation, by Jess Stern, which I was reading at that time.
"As the student advances he will find the postures simplified. In the beginning extensive warming up is necessary and students move apace from one position to the other, seemingly covering much ground. Later each stance is held longer and requires less preliminary adjustment until just a few asanas faithfully practised each day ensures radiant health.
"There is a certain internal logic in the sequences of postures. The curving segments of the spine - cervical, thoracic, lumbar, and sacral - are systematically flexed and strengthened, every joint is mobilized, ligament stretched, organ and gland toned up through scientifically applied pressure on certain vital anatomical regions promoting adequate circulation of blood throughout the body. Gradually the system is conditioned to increasingly strenuous demands. Then comes a tapering-off period with sitting postures which facilitate deep breathing. A final long relaxation while lying flat on the back, replenishes inner reserves and allows time to assimilate benefits of exercises and experience a meaningful re-creation of the entire personality."
Complete Breath - slow rhythmic breathing 5 x. As you advance hold the breath starting with 15 seconds and increase gradually.
Alternate Nostril Breathing - advance slowly as your holding power increases. Inhaling, holding, and exhaling to the count of 4-16-8, 5-20-10, 6-24-12, 8-32-16.
The Sun Asana - excellent warm up, complete pulling and stretching of all parts. 4 x, build up to 12.
Shoulderstand - hold 30 seconds increasing gradually until you are holding 5 minutes. Add variations when you are comfortably holding 5 minutes. Add variations when you are comfortably holding a minute.
Fish - hold 30 seconds; build up to 3 minutes. The Fish is the counterpose to the Shoulder Stand and often done after the Shoulder Stand.
Plough - hold 30 seconds; work up to 3 minutes. Add variations as you advance; i.e. legs apart, together, then knees to ears.
Head-Knee Pose - 3 x times with each leg, 3 times with both. (Forward bends sitting; and as you become more limber, standing - bringing head to knees and grasping ankles with both hands.)
Spinal Twist - 2 x times on both sides - increasing holding time.
Leg Lifts -[The Pump] - slowly, lift right leg, left leg, both legs; straight up and down; then both legs to the right side, left side; right leg knee press to chest, left leg same, then both legs. 3 rounds of each, increasing holding time.
Triangle - 3 times on each side.
Cobra - 3 x - Work up to 6 x.
Half Locust, Full Locust - right leg, then left leg, then both legs; 3 x each. Increasing the hold count 5 seconds each leg working up to 30 seconds.
Bow - hold 5 seconds; 3 x; increase holding time to 15 seconds; advance to rocking the third time.
Savasana Pose (Corpse Position) Complete relaxation 10 minutes.
Meditation Techniques - Use one of the following: Meditate on Your Breath; candle meditation; Chant OM silently or aloud.
Remember to completely relax between each asana replenishing your prana (life force) using your rhythmic breathing 5 or 6 x. Do not let the breathing, asanas, or meditation become mechanical. Concentrate on everything you do. Practice at least 20 minutes a day, build up your time to suit your needs. Choose a quiet time, quiet place. Practice on an empty stomach. If it is more convenient for you to split your practice time do breathing and meditation in the a.m.; your breathing and asanas in the p.m. - or vise-versa. Practice in a well ventilated room or outdoors. Wear loose fitting clothes - wear as little as possible.
OM SHANTI
