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.
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:
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).
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)
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)
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)]
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)
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)
