Correct sequence of asana pranayama in yoga practice

Correct Sequence of Asana Pranayama

Some scholars are of the opinion that first pranayama should be done, then asana should be done. But most scholars believe that first of all asanas and asanas should be followed by pranayama and meditation. The correct sequence of asana pranayama in yoga practice is according to Patanjali.

If you look at Patanjali Yoga Sutras, it is also appropriate to do asanas first, pranayama after asanas and meditation after pranayama. In Ashtanga Yoga, after Yama, Niyama, Asana and Pranayama have the third and fourth place respectively. Therefore, according to Ashtanga Yoga, we should start practicing yoga from the asana itself.

1.Standing postures:

Stand on the mat or cloth seat and do some subtle exercises before doing the asana. After doing subtle exercises, do the following asanas in the correct sequence.

Surya Namaskar

There are twelve postures of this asana. This is sufficient in standing postures. After Surya Namaskar, sit on the seat and do the asanas that are done by sitting.

Trikonasana + Tadasana

There is a perfect combination of these two asanas. First do Trikonasana and then do Tadasana.

Triangle posture 

Keep a distance of about three feet between both the feet. Both the hands are on the right and left side of the body. Bending from the waist, take alternately the right hand near the left foot and the left hand near the right foot. Take the other hand behind the back. Do this action at a fast pace. After doing strength exercises, take rest by normalizing the distance of the feet.

Tadasana 

After resting for a few seconds, while keeping both the feet together, move both the hands up. Inhale and pull both the hands upwards. Tilt the hands and neck backwards a bit.

After stopping for some time, come back while exhaling. Bring your hands down. Stay in a resting position.

Benefits of doing both the asanas together

In the first asana, the waist is tilted forward and in the second asana, the arms and the upper part of the body are stretched upwards by straightening the waist. Due to this the benefits of asana increase.

Hasta Pada Asana + Ardha Chakra Asana

These two asanas are performed in the opposite direction of each other, so there is a combination of these two asanas. First do the Hastpad posture, then do the half circle posture. Do both the asanas in this sequence.

Ashtapad posture 

join both the feet. Keep the heels mixed and the toes open. Keep both the knees together. While inhaling, take both the hands up (Ta Asana).

While exhaling, bend forward from the waist. Try to bring your forehead near your knees. Try to take both the palms near the feet. After stopping as much as you can, slowly rise up and take rest.

Caution :

simply bend as much as you can. If the forehead does not touch the knees, then do not try too much. If there is any problem in the waist or spine, then do not do this asana.

Ardha Chakra Asana 

After rest for some time, do Ardha Chakrasana. Join both the legs. Take both the hands up to the position of the asana. Keeping a stretch in both the hands, bend backwards. Lean back as far as you can easily. Don’t lean back too much. The new person only tilts the arms and neck slightly backward.

Caution :

Do not do this asana with problems of spine and neck.

Benefits of doing both asanas :

In the first asana, the spine is affected forward and in the second asana, the spine is affected backward. By doing this, flexibility remains in the spine. The benefits of doing both the asanas increase. f you are a fitness freak and want to know more about yoga poses, then you can join a Yoga School in Rishikesh,  India.

2.Stomach postures :

What is the correct sequence of asanas performed lying on the stomach? After Vajrasana, lie down on the stomach in “Stila Asana”. Keep the right ear on the seat, the left ear facing upwards. Straighten the right arm and leg. Keep the left arm and leg bent.Take rest in this position for some time.

Bhujang posture + Shalabh posture

These two asanas are considered to be helpful postures of each other. Therefore, both of these should be done in sequence. The upper part of the body is affected by Bhujang posture. By doing Shalabh posture, the lower part of the waist comes into effect.

Bhujangasana

Lie down on your chest, keep both the legs straight and keep the legs stretched. Fold both the hands at the elbows and place the palms on the right and left side of the head. Keep your head on the seat.

Slowly raise the head. Keeping the least pressure on the hands, raise the chest with the help of the spine. Stop after rising up to the maximum.

After staying in the full position for some time, come back slowly. First put the chest and then the forehead with the posture. Rest on the left side in the seat-asana.

Rest in the seat posture 

 Put the left ear with the posture. Keep the left hand and left leg straight and keep the right hand and leg folded.

Shalabhasana

For Shalabh posture, come on your stomach. Place the palms of both the hands under both the thighs. Place the chin on the seat. Raise both the joined legs, keeping the knees straight. Stay in position. After stopping for some time, keep both the joined feet slowly down. Rest in the seat posture from the right side.

Rest in Sthala Asana

Relax from the right side. Place the right ear with the posture. Right arm and leg straight. Keep the left hand and leg folded.

3. Asanas performed while lying on the back :     

While raising the right hand, slowly switch sides and come onto the back. Do some asanas in this position. Before starting the asana lying down, take the arms up and do Tadasana.

The sequence of asanas to be done lying down.

The correct sequence of asanas to be performed while lying on the back is as follows-

Sarvang Asana + Fishing Asana

These two asanas should be done together. First do all the asanas. After all the asanas, do Matsya posture. Matsya asana is the complementary posture of Sarvangasana.

Method of doing Asanas 

See how to do Sarvangasana and Matsyasana?

Padottana posture + wind free posture

These two asanas should be done together respectively. First do padottana posture, then do wind free posture.

landing posture:

• raise hands up in lying position.
• While inhaling, do Tadasana while giving stretch in the hands and feet.
• Make breathing normal. Keep the hands on the same.
• Keeping the knees straight, raise both the legs together about 3-4 inches. And stop at this.
• Raise the right leg a little further and bring the left hand near the knee. Stay for a while
• Bring the right leg down.
• Do the same action with left foot and right hand.
• Raise both the joined legs keeping the knees straight. Stop at about 60 degrees off the ground.
• Try to take both the hands near the knees.
• Gently place the feet on the seat. Bring the hands close to the body.
• Open your legs and rest.
• Wind free seat.
• This asana is an auxiliary asana of the asana performed earlier. Increases the benefits of the asanas performed earlier. Removes accumulated polluted air. Hence its name is Pawan Mukta Asana.

Method :

Bend both the legs and press the knees towards the stomach with both hands. While raising the head, try to bring the nostrils to the knees. Stayed in full position for some time. Come back after a while.

Shavasana 

Do Shavasana at the end of all the asanas. Lie down straight and leave the body completely loose. Make breathing normal. After resting for some time, sit up and do Pranayama.

What is the correct sequence of Pranayama?

After doing the asana, take rest for some time. Do pranayama only after some rest. Pranayama should also be done in the right sequence. Let us see what is the correct sequence of Pranayama?

Correct sequence of pranayama :

• It is best to sit in Padmasana for Pranayama. If you cannot sit in Padmasana, then sit in a comfortable Sukhasana.
• In the beginning of Pranayama, take long deep breaths and exhale.
• After that do Kapalbhati Pranayama.
• After Kapalbhati, normalize breathing and do Anulom Vilom Pranayama. It is more beneficial to do Anulom Vilom after Kapalbhati.
• After normalizing breathing, do Sheetali or Sheetkari Pranayama. Do this pranayama only in the summer season.
• If it is winter season then do Bhastrika Pranayama.
• In the end, do Naali Shaudhana Pranayama.
• Normalize breathing.
• special caution.
• The asanas and pranayama mentioned in the article are for healthy people. An unhealthy person should do so only after consulting a doctor. The new person should do asanas and pranayama according to the capacity of his body.