Build your yoga session: Exercises all in one
If you start and you want to keep it simple, you can simply adopt the sun salutation posture.
There is nothing lacking in this sequence since it is already very complete for a posture of equilibrium, like that of the tree and possibly a posture of soft torsion.
Add a cat/dog posture at the beginning of your session to warm up the column and a meditation or an integration session at the end and that’s it, you have the perfect session to practice every day!
But it is possible that by doing the sun salutation posture, your mind wants a little variety. If so then we have a mini guide for you below.
Build your yoga session: The duration
- For a 15-minute session, choose 3 postures from each category
- For a 30-minute session, choose 4 or 5 postures from each category
- For a 50-minute session, choose 6 or 10 postures from each category
- Each posture is held for 1 minute, 8 to 10 breaths
Different stages of your session
Warm up: Prepare mind and body for practice
- Sitting meditation and working on breathing
- Cat – Cow posture
- Soft twist
Movement: In this stage, follow these “feeling” postures
- Salutation of the sun
- Warrior 1, 2 and 3
- Half Moon
Challenge: Here do a posture that is difficult and that you wish to work on
- Inversion postures
- Balancing on the hands
Return to Calm: Recover Calm to Prepare the Body and Mind for Meditation
- Seated torsion
- Legs on the wall
- Happy Baby
- Gods of the winds
- Seated pliers
Meditation: Yoga postures are known to prepare your body for the immobility of meditation
Do not skip this step and spend at least 5 minutes at the end-of-session meditation. You can meditate in silence, music or listening to a guided meditation.
According to your needs, you would probably like to give an intention or a key word to your session (breath, energy, peace, etc.) that you might want to repeat to yourself like a mantra throughout the session.
Practice yoga safely every day
Obviously, all this requires, to practice safely, to know the different postures and their alignment, I recommend you train in them before you start. It is easy to train into the different beginner positions and you should probably do it regularly so that your body get used to the tension you put onto the organs. Once you can do that, then you’ll be practicing yoga safety on a daily basis.
Once you’ve read the guide above, you’ll have a broader understanding of the different postures and why should they be done and in what context. Once you’ve understood that and trained daily in the beginner postures, you can now probably build your own personal session by tweaking a few things and design it to meet your own needs and liking.