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Boby - Breath - Mind

Yoga Asana

How Can I Practice Yoga my own? Its Indea Foundation Series.

Posted on - Tue Jun 2017       Yoga Asana / Bharath Shetty

Yoga Baratha

Foundation Series for Hatha Yoga is created in accordance with IndeaYoga’s vision of ‘Health and Bliss’.  The idea of health here is balance -  Samatvam Yoga Uchyate 'That is Yoga, which is based on Samatva, balance' (Bhagavad Gita 2.48).  Balance of Pancha Mahabhuta (5 elements) - Akash (Ether), Vayu (Air), Agni (Fire), Jala (water) Prithvi (earth) with Pancha pranas (prana, apana, samana, udana and vyana). 

 

This series has a combination of asanas which covers the 5 directions of the physical body i.e. forward bending, back bending, twisting, balancing and inversion.  The asanas are held effortlessly for long duration (30 seconds to 3 minutes). The breath withdraws thought waves as the mind observes the internal changes and one becomes calm and quiet.  For greater balance of the earth and water element one can use lago mula bandha while doing asanas.  The bandha also prevents lower abdomen related problems.

 

The series is a balanced and a continuous flow of practice designed for 90 minutes which works on body and breath.  A practitioner has clarity regarding the sequence of practice and in the 90 minutes experiences the benefits of asana, pranayama and meditation simultaneously.

 

Patanjali says ‘Ek Tatva Abhyasa with Vairagya for Sa tu dirgha kala nairantarya’ - One pointed practice with non-attachment for uninterrupted long time makes you firmly grounded.  Once you master this series, you advance to the Intermediate series. 

 

The full range of the exercises in Foundation Series is listed below. It is always recommended that you practice under the expert guidance of a teacher.

 

Suryanamaskara

Padangusthasana and Padahastasana

Trikonasana

Parivrtta Trikonasana

Parsvakonasana

Parivrtta Parsvakonasana

Prasarita Padottanasana A, B, C, D

Parsvottanasana

Utthita Hasta Padangusthasana A, B, C

Ardha Padma Uttanasana

Utkatasana

Virabhadrasana –A, B

Bhujangasana A, B

Salabhasana A, B

Bhekasana

Dhanurasana

Parshva Dhanurasana

Dandasana

Paschimottanasana

Purvottanasana

Baddhakonasana

Upvistha Konasana

Utthita Konasana

Supta Konasana

Supta Padangusthasana A, B, C

Navasana

Ubhaya Padangusthasana

Urdhva Paschimottanasana

Janusirsasana

Parivrita Janusirsasana

Trianga Mukhaikapada Paschimottanasana

Ardha Padma Paschimottanasana

Maricyasana- A, B, C

Bhujapidasana

Kurmasana/ Supta Kurmasana

Garbha Pindasana/ Kutkutasana

Sirsana(step -1 to 6)

Chakrasana

Paschimottanasana

Sarvangasana

Halasana

Karnapidasana

Urdhva Padmasana/ Pindasana

Matsyasana

Uttanasana

Padmasana

Badda Padmasana

Yoga Mudra

Tolasana

Savasana


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