Yoga class I

Allow 45 minutes for practice

This sequence adopts certain poses with the support of a wall or a chair. This way of practicing, for both new and experienced yogis, should inform positioning when doing the asanas without support.

  1. Vrksasana (Facing a wall)
  2. Chataranga Dandasana (facing wall)
  3. Uttanasana (at wall)
  4. Virabhadrasana 3 (at wall)
  5. Uttanasana (from a wall to a chair)
  6. Viparita Karani
    • From Viparita Karani, lower your heels down towards the skirt with your feet apart and soles of the feet on the wall so that you are squatting, lying down.
    • Let the lower back breathe and groins and hips stretch
      Stay until the breath is intimate and steadying and you feel acclimatised.
    • Roll onto your side, come up and prepare for…
  7. Savasana

Quotes

On Svadyaya…
‘Svadayaya means self study. My understanding is that this Niyama means develop objectivity. Study your mind and your body, observe yourself deeply, understand yourself thoroughly. Become self aware. Practice the four foundations of mindfulness. Also study the truth through texts and seek out good teachers to help you.’

— Karunajala