Yoga pose (asana) Backbending prep sequence

Advanced yoga backbending poses require flexible hip and shoulder. Backbending asana prep sequence apply targeted stretching to muscles that limit hip and shoulder mobility and the resulting increased range of motion can be integrated in advanced backbending poses.

Pigeon Pose (Eka Pada Rajakapotasana) is a complex pose with externally rotated front hip, extended back hip, and fully flexed shoulders over the head.

Muscles limiting external rotation of the hip include those that internally rotate the hips (gluteus medius, gluteus minimus, tensor fascia lata).
Muscles limiting extension include the hip flexors (psoas, pectineus, adductor longus and brevis, rectus femoris, and sartorius).
Muscles limiting shoulder flexion include those that extend the shoulders (latissimus dorsi. teres major, deltoid, and pectoralis major). 

It is important to include poses that stretch not only the muscles that limit a specific movement (e.g. hip internal rotators and shoulder extensors in eka pada rajakapotasana), but also muscles that assist to perform a given movement (e.g. hip external rotators in eka pada rajakapotasana) and also stabilizers (e.g. quadratus lumborum low back stabilizer) to prevent muscle spasm!

This backbanding prep sequence containes a dynamic warm-up (5-5 reps of Surya namaskara/ Sun salutaion A and B), followed by a standing sequence including hamstring, hip and low back stretching and strength poses. Then, preparatory poses comes that apply targeted stretching to specific areas of the body (hip, shoulder) to increase range of motion. Use props (e.g. straps) if needed, they help to get in the pose.

Hold each stretching pose for 3-5 breaths or longer. Proper stretching allows to go deeper into a yogic pose.

See more info about passive and facilitated PNF stretching in the post about How long to hold a stretch?

Yoga pose (asana) Backbending prep sequence
Target poses: King pigeon (rajakapotasana), Lord of the dance (natarajasana), One-legged king pigeon (eka pada rajakapotasana)

Warm-up: 5-5 reps of Sun salutation A and B (surya namaskara) 10 min
(After warm-up hold each asana for 3-5 breaths or as long as possible; and may do vinyasa between poses)
[Legends: S=samasthiti;
V=vinyasa sequence: exhale in four-limbed staff (chaturanga dandasana), inhale in upward-facing dog (urdhva mukha svanasana), exhale in downward-facing dog (ardho mukha svanasana);
N=neutral pose, child/balasana, cat/marjaryasana]

Standing sequence, 15 min
Big toe (padangusthasana) [hamstring stretch] S
Extended triangle (utthita trikonasana) [strength, hip opener, low back stretch] S
Revolved triangle (parivritta trikonasana) [strength, low back and hip stretch] S
Extended side angle (utthita parsvakonasana) [strength, low back stretch] S
Revolved side angle (parivritta parsvakonasana) [strength, low back and hip stretch] S
Wide-legged forward bend I-IV (prasarita padottanasana) [hamstring stretch] S
Intense side stretch (parsvottanasana) [hamstring stretch] S
Tree (vrksasana) V

Hip stretch sequence:
Lizard (uttan pristhasana) V
Fire log (agnistambhasana) easy variation with both heels on the floor
Bound angle (baddha konasana) easy variation with legs open into a diamond shape
Belly twist (jathara parivrtti) A and B [low back muscle Quadratus luborum stretch]
Revolved abdomen (eka pada jathara parivartasana) [low back muscle Quadratus luborum stretch]
Double big toes (ubhaya padangusthasana) I-II V
Butterfly (bhadrasana) in reclining position with legs supported by the wall, slightly pressed by your hands V

Shoulder stretch sequence: (reps 2-3x each side)(include neutral poses to prevent low back contraction)
Extended puppy (uttana shishasana) N (=neutral pose, child/balasana, cat/marjaryasana)
Cow faced (gomukasana)
Shoulder stretch with strap in Thunderbolt (vajrasana) N, V

Backbending sequence: (reps 2-3x each side) (include neutral poses to prevent low back contraction)
Cobra (bhujangasana) [psoas stretch] N
Camel (ustrasana) [psoas] N
Reclining hero (supta virasana) N
Rajakapotasana prep from Reclining hero start position N, V
Downward-facing pigeon (ardha mukha kapotasana) [hip stretch]
Pigeon (kapotasana) supported by the wall, with hands slighly press against the wall [psoas, hip stretch] N, V
One-legged king pigeon (eka pada rajakapotasana) adjusted by strap N, V, S
Lord of the dance (natarajasana) adjusted by strap
Wheel/ upward bow (urdhva dhanurasana) [psoas stretch, shoulder stretch, strength]
Two-legged inverted staff (dwi pada viparita dandasana) adjusted by strap
Eye of needle (sucirandhrasana) [hip opener]
Seated forward bend (paschimottanasana)

Closing sequence:
Supported shoulderstand (salamba sarvangasana)
Unsupported shoulderstand (niralamba sarvangasana)
Plow (halasana)
Ear-to-knee (karnapidasana)
Leg-up-the wall (viparita karani)
Fish (matsyasana)
Wind-releasing (pavanamuktasana)
Corpse (savasana)

Another essential sequence, a 90min full body workout is here:
Yoga pose (asana) preparatory sequence 90min workout

In addition to daily yoga posture training, you may want to further strenghten your fitness with weight training and familiarize youself with Indian cooking: 

20 min low resistance strength training for yogis: essential daily upper body training with dumbells

Yoga diet, authentic curry of India

!!! Note: Do not forget the practice of meditation in order to become a yoga master. Here is the oldest effective meditation technique that can change your life for the better.

The effective meditation to become a yoga master

☆☆☆

20 min low-resistance strength training for Yogis … essential daily upper body training with dumbells

Yogic postures require strength, strong shoulder, back, arms and abs. One way to develop strength outside yogic class is to go to gym or do some weight training at home. For home-practice, the least complicated excercises are those with
dumbbells. 

This short intense low-resistance circuit type strength training increases strength endurance to advance in yogic practice.

Here is how to start yoga posture training:
How to start yoga posture training at home?

How to develop strength without increasing the size of the muscles? 
When selecting a type of training one needs to set goals (e.g. increase strength, build muscle etc.).
Strength endurance, which stands for long-lasting exertion with moderate resistance, is required during Ashtanga yoga practice, where the same strength is needed throughout the sequences. If you want to develop strength endurance without increasing the size of the muscle, choose a weight (e.g. 5 pounds/2kg) that you can perform 15-20 repetitions (=low resistance, <40% of maximal resistance). This type of training needs to go on till fatigue develops, thus select optimal weight, and set repetitions, serials and resting time between sets accordingly.

On the other hand, if you want to build muscle, then choose a weight with that you can perform max. 6-12 repetitions (=moderate resistance, 60-80% of max resistance).
And if you want to improve maximal strength, then choose the maximum weight that you can lift for 1 repetition (=maximal resistance, 90-100%), this improves motor unit recruitment and synchronization of muscle fibers.

Let's do it! Grab the dumbbells and stand with the feet shoulder width apart. Repeat the first exercise 15-20 times, and proceed to the next exercises with no resting. Then repeat the whole cycle 1-3 times with no resting. Then relax in savasana for 3-5 min at the end. This daily short set will develop strength endurance.

Exercises set

1. Dumbbell shrugs (reps 15-20) [Back muscles: Trapezius, Rhomboideus, Levator scapulae]
2. Bent-over lateral raises  (reps 15-20) [Deltoideus: anterior, middle, posterior; Back muscles: Trapezius, Infraspinatus, Terres minor]
3. Dumbbell press  (reps 15-20) [Deltoideus: anterior, middle, posterior]
4. Lateral raises  (reps 15-20) [Trapezius, Deltoideus: anterior, middle]
5. Front raises  (reps 15-20) [Deltoideus: anterior, middle]
6. Hammer curls  (reps 15-20) [Biceps brachii, Brachialis, Brachioradialis]
7. Triceps kickbacks  (reps 15-20) [Triceps brachii]
8. Bent rows  (reps 15-20) [Biceps brachii, Brachialis; Deltoideus: posterior part; Back muscles: Trapezius, Rhomboideus, Infraspinatus, Terres minor, Terres major]
9. Dumbbell shrugs  (reps 15-20)
10. Push-ups (reps 10-30) [Pectoralis major, Triceps brachii, Deltoideus: anterior]
11. Push-ups, wide (reps 5-10) [Pectoralis major, Triceps brachii, Deltoideus: anterior, Serratus anterior]
12. Crunches with feet on the floor or feet raised (reps 10-30) [Rectus abdominis, Obliquus abdominis externus, Quadriceps femoris, Tensor fasciae latae]
13. Lateral crunches (reps 10-30 each side) [Rectus abdominis, Obliquus abdominis externus and internus]

!!! Note: Do not forget the practice of meditation in order to become a yoga master. Here is the oldest effective meditation technique that can change your life for the better.

The effective meditation to become a yoga master

☆
Related posts:
How to start yoga posture training at home

3 relaxing meditation techniques from three traditions (Hindu, Theravadin Buddhist, Japanese Zen)

Compassionate communication: the end of conflicts and unhappiness

How long to hold a yogic stretching pose? ...prep poses with facilitated PNF stretching

Tight muscles limit joint mobility, thus the ability to perform a given yoga pose. Stretching lengthens the muscular stabilizers of a joint, allowing a greater range of motion. Proper passive and facilitated/PNF stretching allow to go deeper into a yogic pose.


How forced stretching blocks performing yoga poses?
Receptors within the muscles detect changes in muscle tension and length. The receptors such as muscle spindle and golgi tendon organ signal the spinal cord, which in turn responds by regulating the contractile state of the muscles. This regulation occurs automatically through reflexes.

When a muscle stretches (lengthens) the muscle spindle stretch receptor sends a signal to the spinal cord, which in turn signals the muscle to contract and resist the stretch, thereby preventing the muscle from over-stretching or tearing. This is called myotatic (stretch) reflex.
If you force the body into a stretch in yoga, it intensifies the firing of the muscle spindle resulting in muscle contraction, which prevents deepening the stretch.
In order to decrease the reflex and so the contraction of the muscle, you employ passive stretching by slowly extending the muscle to its maximal point until you feel a moderate stretch, hold the stretch for 20-60 seconds (3-5 yogic breaths) that allows the muscle spindle stretch receptors to adapt and the muscle begins to relax, then proceed to deepen the stretch.

When motoneurons of the spinal cord (green in the figure below) signals a muscle to contract (excitatory impulse), another signal through an inhibitory neuron (red) is sent to the antagonist muscle to relax (inhibitory impulse), which is called reciprocal inhibition. (note: Agonist muscles or prime movers act to produce a given movement, and synergists aid with this movement, while antagonists oppose it.)
We can exploit this during stretching by  briefly contracting the agonist muscle (e.g. quadriceps in a forward bend), it relaxes the antagonists (e.g. hamstring) allowing to deepen the stretch.

When tension in a muscle increases, Golgi tendon organ signals the muscle to relax to prevent injury to the tendon. This is called inverse myotatic reflex.
We can exploit this by briefly contracting the muscle targeted for stretch (e.g. hamstring), this stimulates the Golgi tendon organ receptor resulting in a relaxation response and also a turned off stretch reflex, and the resting relaxation can be exploited to deepen the stretch. This is called facilitated stretching or PNF (proprioceptive neuromuscular facilitation).
For instance, in head-to-knee forward bend (janu sirsasana), first extend the muscle to its length, then contract the target muscle that is hamstring in this case (by pressing the heel into the floor with slightly bending the knee) at max. 20% of maximum force for over 6 sec (2-3 breath), then release and deepen the stretch and hold for over 20 sec.

Because joint flexibility is determined also by temperature, practicing yoga in hot environment improves stretchiness. For instance, Bikram yoga is practiced in studios that are heated to a saunalike 105 degrees Fahrenheit. Strength also improve flexibility, therefor strenghten your muscles by including strength poses in the yogic practice.

Here there are three full workouts:

A. Short, easy, relaxing sequence before meditation:

Yoga pose (asana) sequence before meditation ...tranquility yoga flow

B. Whole body preparatory 90min workout:

Yoga pose (asana) Preparatory sequence ...90 min workout

C. Specific backbanding preparatory workout:

Yoga pose (asana) Backbending prep sequence

!!! Note: Do not forget the practice of meditation in order to become a yoga master. Here is the oldest effective meditation technique that can change your life for the better.

The effective meditation to become a yoga master

How to apply PNF/ facilitated stretching in yogic prep poses?

Extend the muscle to its length, then briefly (over 6 sec, 2-3 breath) contract the muscle targeted for stretch at max. 20% of maximum force, and release, then deepen the stretch and hold the stretch for 20-60 sec until you feel a release and lengthening of the muscle.

 Check out the list below how to do PNF in a particular yoga pose.

Hip PNF stretches:
Low lunge (anjaneyasana) with hands prop against the thigh. PNF is performed by attempting to draw the back knee toward the front foot for a few moments, then release and deepen the pose and hold for 20-60 sec. This pose lengthens the hip flexors (e.g. psoas) preparing them for backbending poses.

Pigeon (kapotasana) with hands prop against the wall. PNF stretching is performed by attempting to press the back knee toward the floor for a few moments, then release and deepen the pose and hold. This prep pose lengthens the hip flexors (e.g. psoas) preparing them for backbending poses.

Butterfly (bhadrasana) in lying position with knees supported by the wall. PNF is performed by pressing the thighs toward the wall using your hands and attempting to hold against the pressure for a few moments, then release and deepen the pose and hold (you may press the thighs slightly toward the wall). This pose stretches the hip internal rotators.

Shoulder PNF stretches:
Upward plank (purvottanasana): PNF by attempting to drag the hands toward the buttocks for a few moments, then release and deepen the pose and hold. This prep pose increases the extension of the shoulders by stetching the flexors (e.g. pectoralis major, front parts of deltoids, biceps brachii). The increased range of motion then can be integrated in Intense side stretch (parsvottanasana), where the hands are behind the back in Anjali mudra (pressing the palms together).

Extended puppy (uttana shishasana): PNF by attempting to press the elbows against the floor for a few moments, then release and deepen the pose and hold. This prep pose lengthens the shoulder extensors (e.g. latissimus dorsi, teres major, triceps) preparing them for poses where shoulders are flexed over the head.

Cow faced (gomukasana): PNF by attempting to draw the hands apart for a few moments, and release, then the hands can then be drawn closer together. This prep pose lengthens the shoulder extensors (e.g. latissimus dorsi, teres major, triceps) preparing them for poses where shoulders are flexed over the head.

Hamstring PNF stretches:
Seated forward bend (paschimottanasana), head-to-knee forward bend (janu sirsasana): PNF by attempting to press the heel against the floor with slightly bending the knee for a few moments, then release and deepen the pose with straight leg and hold. This pose stretches the hamstring.

Half split (ardha hanumanasana): PNF by attempting to press the heel against the floor with slightly bending the knee for a few moments, then release and deepen the pose with straight leg and hold. This pose stretches the hamstring.

Reclining hand-to-big toe I (supta padangusthasana): PNF by attempting to pull the heel towards the floor for a few minutes, then release and deepen the pose and hold.

What muscles to stretch for Eka Pada Rajakapotasana (Pigeon Pose) and Natarajansana (Lord of the dance)?

Preparatory poses create an increased range of motion in a specific region of the body (e.g. shoulders, hips), which then can be integrated in a specific pose. Eka Pada Rajakapotasana I (Pigeon Pose) is a complex pose with
1.externally rotated front hip,
2.extended back hip, and
3.fully flexed shoulders over the head.

Muscles limiting external rotation of the hip include those that internally rotate the hips (gluteus medius, gluteus minimus, tensor fascia lata).
Muscles limiting extension include the hip flexors (psoas, pectineus, adductor longus and brevis, rectus femoris, and sartorius).
Muscles limiting shoulder flexion include those that extend the shoulders (latissimus dorsi. teres major, deltoid, and pectoralis major).
Preparatory poses apply targeted stretching to muscles that limit joint mobility.

Preparatory poses for external rotation of the hip:
Lizard (uttan pristhasana)
Fire log (agnistambhasana)
Butterfly (bhadrasana)
Bound angle (baddha konasana)
Downward-facing pigeon (ardha mukha kapotasana)
Eye of needle (sucirandhrasana)

Preparatory poses for the extension of the hip:
Low lunge (anjaneyasana)
Cobra (bhujangasana)
Camel (ustrasana)
Pigeon (kapotasana) with hands prop against the wall
Wheel/ upward bow (urdhva dhanurasana)

Preparatory poses for the flexion of the shoulder:
Eagle (garudasana)
Downward facing dog (ardho mukha savasana)
Wheel/ upward bow (urdhva dhanurasana)
Extended puppy (uttana shishasana)
Cow faced (gomukasana)
Shoulder stretch with strap in Thunderbolt (vajrasana)

Prep poses to stretch the quadriceps:
Reclining hero (supta virasana)
Frog (bhekasana)

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Related posts:

How to start yoga posture training at home

3 relaxing meditation techniques from three traditions (Hindu, Theravadin Buddhist, Japanese Zen)

Compassionate communication: the end of conflicts and unhappiness

Yoga pose (asana) Preparatory sequence ...90 min workout

To advance in yogic poses, you need flexible hip, hamstrings, iliopsoas and shoulder, as well as strength, strong core, back and arms. The Preparatory sequence prepares your muscles for advanced poses such as lotus. Proper stretching allows you to prevent injury to the muscles, tendons and joints and going deeper into a pose.



What yogic poses are best for you? For home-practice, I combine  fast-paced Ashtanga and slow-paced  Hatha yoga styles. What makes a sequence fast-paced is that you insert a basic vinyasa sequence between the 3-5 breaths long poses resulting in a continuous flow of asanas during the practice (vinyasa sequence: exhale in chaturanga/four-limbed staff pose, inhale in urdhva mukha svanasana/upward-facing dog, and exhale in ardho mukha svanasana/downward-facing dog pose).

Preparatory sequence (see chart) is a full body workout about 90 minutes long that stretches and strengthens the muscles you need for any advanced poses. You may replace and switch poses in the sequence to allow smooth flowing of postures.

Let's do asanas! 
1.
Dedicate a  quiet area in your home where you put your yoga mat.
Burn incense if you like and put on music (e.g. Chinmaya Dunsters - Buddha moon or Regas relax album).
Schedule regular yoga sessions (10-90 min) at the same time each day (authentic practice include twice a day practice, morning and evening sessions).
Set goals for your overall yoga practice (e.g. physical exercising, manage stress, spiritual fullfilment, peace, self-awareness).
You may start your practice with chanting a mantra (e.g. ashtanga yoga mantra, {by the way it is also set to music by Madonna, "Shanti"}) while pressing your palms together (anjali mudra).
2.
Warm up with 5-5 repetitions of Sun salutation A and B (surya namaskara). Follow your warm-up with standing sequence, then forward bends, twists, inversions, arm balances and backbends, then a closing sequence, and relax in savasana for 3-5 min at the end.

You may shorten the 90 min workout, and if you feel discomfort or pain in a particular body part, then leave out that particular set of asanas. For instance, if you feel pain in your hamstrings and hips, leave out forward bends and  standing sequence and proceed to inversions and backbends after warm-up. If you have low back pain, leave out backbends; and if the pain is in the shoulder and wrist, then leave out inversions and arm balances.
3.
During asanas breathe slowly and deeply through your nose, and hold each asana for 3-5 breaths or as long as possible (you may perform Ujjayi breathing...see below).
You may keep your eyes closed, or there is a prescribed point of focus for every asana (called dristhi,  e.g. nose, between the eyebrows, navel, thumb, hands, feet, up and left or right side).
Properly done asanas should feel relatively effortless; for proper alignment you can use props (yoga belt, foam block, bolster). If you feel that you are out of breath, pause for a while in a neutral pose and calm your breathing and heart rate.

For proper stretching read the post about How long to hold a stretch?

[How to perform Ujjayi breading? This breathing regulation is for slowing the passage of air, which results in a relaxed mind. Here is a quick tip to learn: Inhale deeply through your nose and open your mouth wild and exhale. The sound you make (“ha”) a.k.a. ocean like sound, and now you feel the position of the glottis. Now perform Ujjayi breading: Close your mouth and inhale and exhale with closed mouth through the nose and produce the ocean like sound by moving the glottis as air passes in and out.]

Asana series 1.0 Preparatory sequence

Warm up: Sun salutation A (surya namaskar) [knee does not touch the floor during the whole sequence]
Starting position Montain pose (samasthiti)
Inhale in Upward salute pose (urdhva hastasana)
Exhale in Standing forward bend (uttanasana) [hamstring stretch]
Inhale in Standing half forward bend (ardha uttanasana) [hamstring stretch]
Exhale in four-limbed staff (chaturanga dandasana) [knee does not touch the floor]
Inhale in upward-facing dog (urdhva mukha svanasana) [knee does not touch the floor]
5 breaths in downward-facing dog (ardho mukha svanasana) [straight legs and back; navel pressing toward the knees]
Inhale in Standing half forward bend (ardha uttanasana)
Exhale in Standing forward bend (uttanasana) [straight legs, hamstring stretch]
Inhale in Upward salute pose (urdhva hastasana)
Exhale in Montain pose (samasthiti)

Sun salutation B (surya namaskar)
Starting position Montain pose (samasthiti)
Inhale in Chair (utkatasana) [strength]
Exhale in Standing forward bend (uttanasana) [hamstring stretch]
Inhale in Standing half forward bend (ardha uttanasana) [hamstring stretch]
Exhale in four-limbed staff (chaturanga dandasana)  [knee does not touch the floor]
Inhale in Upward-facing dog (urdhva mukha svanasana) [knee does not touch the floor]
Exhale in Downward-facing dog (ardho mukha svanasana) [straight legs and back; navel pressing toward the knees]
Inhale in Warrrior I (virabhadrasana), one side
Exhale in Four-limbed staff (chaturanga dandasana) [knee does not touch the floor]
Inhale in Upward-facing dog (urdhva mukha svanasana) [knee does not touch the floor]
Exhale in Downward-facing dog (ardho mukha svanasana) [straight legs and back; navel pressing toward the knees]
Inhale in Warrrior I (virabhadrasana), other side
Exhale in four-limbed staff (chaturanga dandasana) [knee does not touch the floor]
Inhale in  upward-facing dog (urdhva mukha svanasana) [knee does not touch the floor]
5 breaths in downward-facing dog (ardho mukha svanasana) [straight legs and back; navel pressing toward the knees]
Inhale in Standing half forward bend (ardha uttanasana) [hamstring stretch]
Exhale in Standing forward bend (uttanasana) [hamstring stretch]
Inhale in Chair (utkatasana) [strength]
Exhale in Montain pose (samasthiti)

Standing sequence (hold each asana for 3-5 breaths or as long as possible; and may do vinyasa between poses)
Big toe (padangusthasana)  [hamstring stretch]
Extended triangle (utthita trikonasana) [strength]
Revolved triangle (parivritta trikonasana) [strength]
Extended side angle (utthita parsvakonasana) [strength]
Revolved side angle (parivritta parsvakonasana) [strength]
Wide-legged forward bend I-IV (prasarita padottanasana) [hamstring stretch]
Intense side stretch (parsvottanasana) [hamstring stretch]
Tree (vrksasana)
Extended hand-to-big toe I-III (utthita hasta padangusthasana)  [hamstring stretch, hip opener]
Chair (utkatasana) [strength]

Sitting poses, forward bands and twists
Side plank (vasisthasana) [core strength]
Lizard (utthan pristasana) [hip opener]
Fire log (agnistambasana)  [hip opener]
Bound angle (baddha konasana) [hip opener]
Belly twist I-II (jathara parivrtti)
Revolved abdomen (eka pada jathara parivarthasana)
Double big toes (ubhaya padangusthasana) [hamstring stretch]
Seated forward bend (paschimottanasana) [hamstring stretch]
Head-to-knee forward bend (janu sirsasana) [hamstring stretch, hip opener]
Upward plank (purvottanasana) [shoulder stretch]
Half bound lotus (parivrtta ardha baddha padmasana) [hip opener]
Reclining hand-to-big toe I-II (supta padangusthasana) [hamstring stretch, hip opener]
Reclining angle (supta konasana)
Wild-angle seated forward bend (upavistha konasana) [hamstring stretch]
Sage Marichi I-III (marichyasana)  [hip opener]
Cow faced (gomukhasana) [shoulder stretch]
Half lord of the fishes (ardha matsyendrasana)  [hip opener]
Half split (ardha hanumanasana) [hamstring stretch]

Inversion  and arms balances
Feathered peacock (pincha mayurasana) [strength]
Handstand (ardho mukha vrksasana) [strength]
Child (balasana)
Peacock (mayurasana) [core strength]
Extended puppy (uttana shishasana) [shoulder stretch]
Supported headstand (salamba sirsasana) [strength]
Crain/crow (bakasana) [core strength]
Side crain (parsva bakasana) [core strength]

Backbends
Locust (salabhasana) [strength]
Cobra (bhujangasana)
Cat (marjaryasana)
Camel (ustrasana)
Reclining hero (supta virasana) [quadriceps stretch]
Bow (dhanurasana) [shoulder stretch]
Half frog (bhekasana) [quadriceps stretch]
Pigeon (kapotasana) [hip opener, iliopsoas stretch]
Downward-facing pigeon (ardho mukha kapotasana) [hip opener]
Half frog pigeon (ardha bheka kapotasana) [hip opener, iliopsoas stretch]
Wheel/ upward bow (urdhva dhanurasana) [iliopsoas stretch, shoulder stretch, strength]
Eye of needle (sucirandhrasana) [hip opener]
Seated forward bend (paschimottanasana)

Closing sequence
Supported shoulderstand (salamba sarvangasana)
Unsupported shoulderstand (niralamba sarvangasana)
Plow (halasana)
Ear-to-knee (karnapidasana)
Leg-up-the wall (viparita karani)
Fish (matsyasana)
Corpse (savasana)

After several weeks of training, you may want to try a backbending sequence:
Yoga pose (asana) backbending prep sequence

In addition to daily yoga posture training, you may want to further strenghten your fitness with weight training and familiarize youself with Indian cooking:
 20 min low resistance strength training for yogis: essential daily upper body training with dumbells

Yoga diet, authentic curry of India

!!! Note: Do not forget the practice of meditation in order to become a yoga master. Here is the oldest effective meditation technique that can change your life for the better.

The effective meditation to become a yoga master

☆

 

Yoga diet: authentic Curry of India …knowledge of fundamentals of authentic Indian cooking opens the way to thousands of dishes

Curry dishes are prepared in a sauce containing regional spice mix. Making a tasty authentic Indian curry is simple, only there are some principles to follow. Culinary spices also contain several bioactive compounds that carry beneficial potentials for health, check out the list.

What are the fundamental steps of making authentic Indian dishes? The main point to consider when making a curry dish is to select the spice mix for the base of the curry. Some dishes contain over 20 different spices. The selection of spices is a matter of regional cultural tradition and individual preference.

The first step toward authentic cooking is to obtain all these spices such as:  Cumin seed (Jeera), Black cumin (Shah jeera), Black pepper (Kali mirchi), Black mustard seed (Rai), Fennel seed (Sanchal), Coriander seed (Dhaniya), Coriander leaf, Turmeric (Haldi), Fenugreek seed (Methi), Indiain bay leaf (Tejpata), Curry leaf (Kadipata), Star anise (Chakra Phool), Anise (Suwa), Nutmeg (Jaiphal), Mace (Javitri), Cloves (Laung), Cinnamon (Dalchini), Cardamom (Elaichi), Nigella seed (Kalonji), Ginger (Adrak), Tamarind (Imli), Asafoetida (Hing), Carom seed (Ajwain), Dried mango (Amchoor), Chili (Mirch).

There are five main steps:
1. Dry-roast whole spices till fragrant or fry in oil, then grind in a pestle;
2. Heat oil and fry Curry base;
3. Add Regional spice mix from pestle;
4. Add water or jogurt or coconut milk, and tamarind paste if needed (sour);
5. Add main ingredients (beans e.g. chickpeas, lentils, or vegetables; for meat lovers, chicken, lamb, goat or fish, shrimp);
6. Serve with basmati rice and flat bread (Naan/Chappati/Paratha) and some coriander leaves.

Curry Base: finely chopped onion, ginger, garlic, green chili (serrano, cayenne).

Regional Spice Mix: Dry-roast whole spices till fragrant or fry in oil, then grind in a pestle (do not roast black cardamom). Dry-roasted spices have deeper and earthier flavour, while frying enhance the original flavour of a spice making them bold and more intense. Fry ground spices only for a few seconds to avoid bitter taste, then add to pestle. Add garam masala spice mix to the dish only at the end and cook for a bit to avoid bitter taste.

Making Garam Masala (North): Dry-roast whole cumin seeds, coriander seeds, black pepper, cloves, nutmeg/mace, cinnamon, green/black cardamom, and grind in a pestle.
Making Panch Poran (Bengal five spice): Dry-roast or fry whole seeds cumin seeds, black mustard seeds, fenugreek seeds, fennel seeds, nigella seeds, and used as whole seeds without grinding.

Let's cook! Here are 3 vegeterian authentic curry dishes, and 3 dishes for yoga apprentices who still cannot resist to eating meat. However, the yogi adopts a vegeterian diet since he does not kill for food.

ALOO MATAR (West, Gujarat): 1. Dry-roast or fry  whole cumin, whole coriander seeds, whole black mustard until it pops, then add ground turmeric, and ground red chili for a second, then grind in a pestle. 2. Heat oil and add chopped onion, ginger, garlic, green chili (serrano, cayenne); 3. Add spices from the pestle; 4. Add water; 5. Add main ingredients (potatoes, peas). Cook for ready. Serve with basmati rice, and flat bread (Naan/Chappati/Paratha).

VEGETABLE CURRY (East, Bengal): 1. Fry whole cumin, whole coriander seeds, whole black mustard, whole fennel seeds, and nigella seeds, fenugreek seeds, then grind in a pestle; 2. Heat oil and add chopped onion, ginger, garlic, green chili (serrano, cayenne); 3. Add spices from the pestle; 4. Add water; 5. Add main ingredients (peas, cabbage, celery, cauliflower, carrots, California pepper, ananas etc.). Cook for ready. Serve with basmati rice, and flat bread (Naan/Chappati/Paratha).

RAJMA CHAVAL (North, Punjab): 1. Fry whole black mustard, indian bay leaves and curry leaves. 2. Add chopped onion, ginger, garlic, green chili (serrano, cayenne); 3. Add additional spices: turmeric, and ground chili 4. Add water; 5. Add main ingredients (cooked/canned red kidney beans) and cook for ready. 6. At the end, add garam masala spice mix and cook for a bit. Serve with basmati rice, and flat bread (Naan/Chappati/Paratha).

KERALA FISH CURRY (South, Kerala): 1. Fry whole dried chili (e.g. cayenne), whole black mustard, fenugreek seed and curry leaves; 2. Add chopped onion, ginger, garlic, green chili (serrano, cayenne); 3. Add  additional spices: turmeric, and ground chili (e.g. cayenne); 4. Add coconut cream and milk; 5. Add main ingredients (fish) and tamarind paste, and cook for ready. 6. At the end, add garam masala spice mix and cook for a bit. Serve with basmati rice, and flat bread (Naan/Chappati/Paratha).

ROGAN JOSH LAMB CURRY (North, Kashmir): 1. Fry indian bay leaves or curry leaves, and whole fennel seeds; 2. Add chopped onion, ginger, garlic, green chili (serrano, cayenne); 3. Add additional spices: asafoetida, ground Kashmiri chili; 4. Add main ingredients (lamb) and tamarind paste. 5. Add yogurt, and cook for ready. 6. At the end, add garam masala spice mix and cook for a bit. Serve with basmati rice, and flat bread (Naan/Chappati/Paratha).

VINDALOO LAMB CURRY (West, Goa): 1. Fry whole dried hot chili (e.g. cayenne) till fragrant, add whole black mustard, fenugreek seed, and fennel seeds, indian bay leaves or curry leaves. 2. Add chopped onion, ginger, lot of garlic, green chili (serrano, cayenne); 3. Add main ingredients (lamb) and tamarind paste (sour). 4. Add water and cook for ready. 5. At the end, add garam masala spice mix and cook for a bit. Serve with basmati rice, and flat bread (Naan/Chappati/Paratha).

Now you know how to cook food for a yogi, now here you have the opportunity to start your yoga practice:
How to start yoga posture training at home?


Science spot: Culinary spices and beneficial health effects Culinary spices contain several bioactive compounds possessing potential health effects. Most of them have beneficial effects on the gastrointestinal tract as they have stomachic (stimulating secretions of gastric acid and increasing appetite) properties, demulcent (removing inflammation or irritation), antispasmodic/ spasmolytic (relaxing the smooth muscle of the digestive tract), carminative (expelling wind from the alimentary canal, and releiving colic, griping pains, flatulence), and laxative (facilitating evacuation of the bowels) properties. Some have diuretic (increasing passing of urin) effect, diaphoretic (inducing perspiration), expectorant (promoting the expulsion of phlegm from the respiratory tract) or analgesic (pain reliever) properties. Others have strong antiseptic effects such as antibacterial, antifungal and antiviral and anthelmintic (distroying parasitic worms) properties making them ideal against infections. They contain aromatic components as well that contribute to their intense odor and flavor. Some spices may have toxic or adverse effects if taken in large amount, for instance cinnamon irritates the mucous membrane of the gastrointestinal tract; nutmeg causes hallucinations; and fenugreek has teratogenic potential (causing birth-defects).


Anise (Suwa) relieve digestive problems due to its spasmolytic, carminative, expectorant properties. It containes aromatic essential oils e.g. anethol exerting antimicrobial and antifungal, anthelmintic and insect repellent properties.

Asafoetida (Hing) relieve digestive problems due to its spasmolytic and carminative properties. It has antioxidant and anti-fertility properties due to its ferulic and ferulsinaic compounds.

Black pepper (Kali mirchi) induce gastric acid secretion and slow gastric emptying and intestinal transit. Its bioactive compound, piperine, which is responsible for its pungency, is able to modify various drug and supplement metabolism e.g. enhance availability of turmeric/curcumin by 2000% due to its inhibiting effect of glucoronidation in liver, therefore bypassing urinary excretion.

Black mustard (Rai) have strong antibacterial and antifungal effect, even if its extract is highly dilluted e.g. 1:200 000 due to a compound that gives its pungent taste when plant tissue is crushed (sinigrin turnes into allyl isothiocyanate).

Coriander (Dhaniya) has antibacterial and antifungal effect, and beneficial in gastrointestinal dysfunctions, used as stomachicum, spasmolyticum, carminativum, and in subacid gastritis.

Cloves (Laung) has expectorant and antiseptic and analgesic properties due to its essential oil content (e.g. eugenol). It is an aphrodisiac since it increases testosterone level at lower doses (15 mg/kg animal testing), whereas at higher doses it has the opposite effect.

Carom seed (Ajwain) relieve digestive problems due to its stomachic, spasmolytic, carminative and laxative properties due to its essential oil component called thymol. It has antiseptic, anthelmintic and antioxidant properties.

Chili (Mirch) relieve digestive problems due to its stomachic, carminative properties. It also has anti-inflammatory and antiseptic effects.

Cumin (Jeera) relieve digestive problems due to its spasmolytic, and carminative properties.

Cinnamon (Dalchini) relieve digestive problems due to its stomachic, carminative and spasmolytic property. It has antiseptic properties, antibacterial, antifungal and antiviral effects. It also has anti-diabetic effect and lower cholesterol absorbtion. Its bioactive compound that contributes to its taste, coumarin, has liver toxicity and carcinogenic at high doses (100g cassia cinnamon intake; ceylon cinnamon used mainly in Europe has no high concentration of coumarin).

Cardamom (Elaichi) relieve digestive problems due to its carminative property. It contains essential oils contributing to its aromatic favor.

Fenugreek (Methi) relieve digestive problems due to its stomachic, demulcent, carminative, laxative and expectorant properties. It containes steroid saponin compounds that reduce the absorbtion of cholesterol from the gastic tract, and has anti-diabetic effect at a dose of 2-5 g. It also has antioxidant properties. It has been used historically as an abortifacient, and it also has teratogenic potential (causing birth-defects), and it increases breast milk production after pregnancy. It may gives a sweet scent to the urine due to its aromatic compound called sotolon.

Fennel (Sanchal) relieve digestive problems due to its stomachic, antispasmodic, diaphoretic, carminative properties. It also has diuretic, and anti-microbial properties. It containes aromatic essential oils contributing to its intense odor and flavour.

Ginger (Adrak) has strong anti-coughing effect when dried or cooked due to its compound called shogaol. It also has anti-infalmmatory and analgesic (pain reliever) properties.

Nutmeg (Jaiphal) relieve digestive problems due to its stomachic and carminative property. At high doses, 15-20 g, it has psychoactive effect, causes hallucinations due to its essential oil compound called myristicin. Inhalation of essential oil extract (aromatherapy) exert antidepressive effect.

Nigella (Kalonji) it has anti-ulcer properties due to its antibacterial effect in stomach. It also has anti-allergic and anti-inflammatory effect due to its bioactive essential oil compound, thymoquinone. It also appears to have analgesic effect consumed in higher amount (500mg/kg animal testing), anti-epileptic and anxiolytic properties, and antioxidant effect. Oral dose of 2-3 g stimulates the uptake of blood sugar by muscle, therfore reduces blood sugar level, and it has a mild beneficial effect on blood cholesterol and triglicerid levels, therefore may protect against atherosclerosis (hardening and narowing the arteries), and also have anti-kidney stone properties.

Star anise (Chakra Phool) relieves digestive problems due to its stomachic, spasmolytic, and carminative properties. It also has strong antiviral effect, making it potent against flu.

Turmeric (Haldi) relieve digestive problems due to its stomachic attribute. Its anti-inflammatory property makes it effective in arthritis due to its  polyphenol compound called curcumin, which contributs to its yellow color, and black pepper enhance its absorbtion. It also has antioxidant effect.

Tamarind (Imli) has laxative properties due to its minerals, tartaric acid, and pectin.

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Lifestyle commandments of Yoga …“your character becomes your destiny”

Yogic lifestyle is a minimalist style, striving for simplicity, freedom from craving and chasing wordly things and yet feeling contented. Yoga and its practices have been part of Hindu traditions since the early Vedic times (3000-1500 BCE), and descriptions of ascetic practices (tapas) can be found in archaic sanskrit scriptures as a way to enlightment. Implementing authentic asceticism (self-restraint) in the modern West is challenging, however gradual adjustment of lifestyle is accomplishable described in classical text on Yoga, the Yoga Sutras of Patanjali.



The first two limbs of Raja yoga described in the Yoga Sutras of Patanjali suggest a way of life, explaining ethical commandments (yama) and self-purification (niyamas). When you step on the path of yoga, and start doing yoga posture training, at the same time, slowly make changes in your lifestyle. Proceed gradually and do not coerce yourself since eastern practices does not advocate forceful asceticism (self-restraint).
 Birefly, the yogi makes his life as simple as possible and trains his mind not to feel the loss or the lack of anything, he does not crave what he does not have; and develop the capacity to remain satisfied with whatever happens to him, he remains tranquil in joy and sorrow, so he is naturally content.

“The mind becomes purified by cultivating
friendliness toward the happy,
compassion for the unhappy,
delight in the virtuous, and
indifference toward the wicked.”
[The yoga sutras of Patanjali]


How to treat people? The first limb of yoga describes ethical commandments (yama), which warn us against killing, stealing, lying, possessing and voluptuous lifestyle through action, thoughts and speech.

1.ahimsa (non-violence)* No injury to all live forms including yourself. Give up all hostilities, abuse and violence, and be gentle with others and yourself as well. Do not offend with your words. Do not destroy anyone's self-esteem. Do not ridicule, blame and belittle anyone. The yogi adopt a vegeterian diet since he does not kill for food.

2.satya (truthfulness)* Be truthful in thought, word and deed. Do not be obscene. Do not lie, exagerate, distort, fabricate or deceit including self-deception. Do not play games. As a result, you will be heard with respect and attention.

3.asteya (non-stealing)* Do not take what belongs to someone else. Do not exploit anyone. Do not waste anyone's time. The yogi reduces his physical need to the minimum, believing that if he gathers things that he does not really need, it is a theft.

4.brahmacharya (restraint)* Continence of body, speech and mind. Avoid voluptuous lifestyle. Observe moderate diet. Renounce the fruits (e.g. satisfaction, pride) of your actions.

5.aparigraha (non-possessiveness)* Do not collect things you do not require immediately, it woud be a lack of faith in yourself or god to provide for your future. Do not crave what you do not have. The yogi makes his life as simple as possible and trains his mind not to feel the loss or the lack of anything; and develop the capacity to remain satisfied with whatever happens to him.


"Watch your thoughts, they become words;
watch your words, they become actions;
watch your actions, they become habits;
watch your habits, they become character; watch your character, for it becomes your destiny." 
[Upanishads]


How to treat yourself? The second limb of yoga describes self-purification, observances (niyamas) recommending activities and habits for healthy living and spiritual enlightment.

1.saucha (purity)* Clean the body. Clean the mind of its disturbing emotions like hatred, prejudice, passion, anger, lust, greed, delusion and pride. Clean the intellect of impure negative thoughts. As a result, it brings benevolence and banishes mental pain and despair, you will see the vitues in others and not merely their faults.

2.santosa (contentment)* Be able to accept cicumstances. Remain tranquil in joy and sorrow.  The yogi feels the lack of nothing, so he is naturally content.

3.tapas (austerity, asceticism)* Self-control of body, speach, and mind. Fasting or reduction of amount of food (sacrifice of food), philanthropic social work (sacrifice of income), silence or reduction in talk (sacrifice of speech), asceticism (sacrifice of comfort), solitude or seclusion, chastity.

4.svadhyaya (study of the self)* Introspect. Educate yourself.  Read sacred scriptures.

5.isvara pranidhana (self-surrender)* Self-surrender. Accepting yoga phylosophy as a way of life.


The third limb is about yogic postures, here is a post how to start modern yoga posture training:
How to start yoga posture training at home?

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Yoga pose (asana) sequence before meditation ...tranquility yoga flow

A short sequence of asanas followed by meditation keeps your daily yoga practice flowing even when you feel exhausted. Yogic poses followed by breathing regulation (pranayama) and concentration exercise prepare the mind for meditation.

Follow through the three steps to prepare the mind for meditation, then meditate for a while, from 10 min to 1 hr or more. 
The purpose behind all kinds of meditation is to reach the state where the attention is not focused on anything in particular, the mind is stilled, quiet and empty, free from desires and not disturbed by external and internal senses.

STEP 1. Asana sequence
Complete the asana sequence starting with dynamic warm-up (Sun salutation, surya namaskara). 
After warm-up hold each asana for 10-20 breaths or as long as you wish. At the end, relax in savasana for a while (3-5 min).

Other yoga posture asana sequences for whole body workout:

How to start yoga posture training at home

Yoga pose (asana) Preparatory sequence ...90 min workout 

Yoga pose (asana) Backbending prep sequence

How-long-to-hold-yogic-stretching-pose


STEP 2. Pranayama/ breathing regulation
It is done by regulating the breathing in and out and you may include breath retention (holding the breath) in between. Breathing is done through the nose, and let the abdomen move rather than the chest. 

Sit in a confortable position with crossed legs (Sukhasana) or in lotus (Padmasana), or the easier Siddhasana, or sitting on the knees (Virasana). Keep the back upright and balanced.
Hands placed palms-up on the knees; perform Jnana mudra (join the tips of the index-finger and thumb). Close your eyes or lower your gaze.

Inhale slowly and deeply through both nostrils but do not bloat the abdomen (puraka) ; 
then hold the breath for 1-2 sec (antara kumbhaka); 
then exhale slowly and deeply (rechaka); 
and wait for 1-2 sec before next round (bahya kumbhaka). 

Repeat 8-10 cycles, 5-10 min.
The mind should be absorbed by listening the sound of breathing (sooo-humm), and maintaning a proper rhythm in breathing without strain, inhalation and exhalation should not be forced. If breath retention is difficult at each cycle, then perform one in every three cycles. (Warning!! People with poorly controlled cardiovascular disease should avoid breath retention.)

STEP 3. EEE-AYE-AH-OOO-UUH chakra toning with vowels (concentration exercise)
In the early stages of meditation, some type of concentration is used (object of concentration e.g. breathing, chanting “om” mantra, gazing a yantra or candle flame, visualizing chakras etc, or sound meditation), until the easily distracted and incessantly moving mind (“monkey mind”, kapicitta) has cooled down. As you advance, the depth and steadiness of attention improve, the flow of attention is kept without distractions. 

After performing pranayama, focus your attention with chanting a mantra such as “AUM”, or chakra toning with vowels (EEE-AYE-AH-OOO-UUH).

Inhale deeply and let the sounds continuously flow as you exhale 
starting from 'EEE' sound (as in 'me') resonating in the head,
 then merging into AYE (as in 'say') resonating in the throat, 
AH (as in 'ma') resonating in the chest, 
OOO (as in 'go') resonating in the abdomen, 
and UUH (as in 'you') resonating in the lower abdominal area.
The vibration of each vowel sound create a pleasant massaging feeling. Focus your attention on the vibration the vowels creates. Repeat the cycle several times.

STEP 4. Meditation phase
After repeating the mantra aload or silently several times, it will turn the attention inward and you feel the need to stop speaking your mantra or repeating it silently. Now you are about to enter the formal practice of meditation.
Notice the rising and fading of thoughts, emotions, desires and memories but do not get involved, do not focus/attach to any of them, and make no judgements about them, just let them fade away. 
Notice how easily you slide from the watching position (awareness) and become cognitively involved with the thoughts and desires (unawareness).

The gap between your thoughts where pure awareness, pure silence, pure peace are present. By practice, the “empty space between the thoughts” lengthens, the mind wanders less, the mind is stilled, quiet and empty, free from desires and not disturbed, which is the goal of meditation. 
Meditate for 5min at least up to one or more hours. Then relax in savasana for a while (3-5 min).

!!! Here you find a detailed step-by-step guide on meditation: The oldest effective meditation for self-awareness

Yoga pose (asana) sequence before meditation

Warm up: 5x Sun salutation A (surya namaskar), 5 min [knee does not touch the floor during the sequence]

Starting position Montain pose (samasthiti)
Inhale in Upward salute pose (urdhva hastasana)
Exhale in Standing forward bend (uttanasana)
Inhale in Standing half forward bend (ardha uttanasana)
Exhale in four-limbed staff (chaturanga dandasana)
Inhale in upward-facing dog (urdhva mukha svanasana)
5 breaths in downward-facing dog (ardho mukha svanasana)
Inhale in Standing half forward bend (ardha uttanasana)
Exhale in Standing forward bend (uttanasana)
Inhale in Upward salute pose (urdhva hastasana)
Exhale in Montain pose (samasthiti)

5x Sun salutation B (surya namaskar), 5 min

Starting position Montain pose (samasthiti)
Inhale in Chair (utkatasana) [strength]
Exhale in Standing forward bend (uttanasana)
Inhale in Standing half forward bend (ardha uttanasana)
Exhale in four-limbed staff (chaturanga dandasana)
Inhale in Upward-facing dog (urdhva mukha svanasana)
Exhale in Downward-facing dog (ardho mukha svanasana)
Inhale in Warrrior I (virabhadrasana), one side
Exhale in Four-limbed staff (chaturanga dandasana)
Inhale in Upward-facing dog (urdhva mukha svanasana)
Exhale in Downward-facing dog (ardho mukha svanasana)
Inhale in Warrrior I (virabhadrasana), other side
Exhale in four-limbed staff (chaturanga dandasana)
Inhale in upward-facing dog (urdhva mukha svanasana)
5 breaths in downward-facing dog (ardho mukha svanasana)
Inhale in Standing half forward bend (ardha uttanasana)
Exhale in Standing forward bend (uttanasana)
Inhale in Chair (utkatasana)
Exhale in Montain pose (samasthiti)

[Legends: S=samasthiti;
V=vinyasa sequence: exhale in four-limbed staff (chaturanga dandasana), inhale in upward-facing dog (urdhva mukha svanasana), exhale in downward-facing dog (ardho mukha svanasana)]

Core and closing sequence [hold each asana for 10-20 breaths or as long as possible; and may do vinyasa between poses]

Side plank (vasisthasana) V
Supported headstand (salamba sirsasana) V
Belly twist (jathara parivrtti) I-II
Double big toes (ubhaya padangusthasana) I-II V
Supported shoulderstand (salamba sarvangasana)
Unsupported shoulderstand (niralamba sarvangasana)
Plow (halasana)
Ear-to-knee (karnapidasana)
Leg-up-the wall (viparita karani)
Fish (matsyasana)
Wind-releasing (pavanamuktasana)
Corpse (savasana)

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