My interest is in a yoga practice that combines asana, pranayama, pratyahara, and meditation. The Tadasana sequence with modifications is taught to beginning students and in small group classes. The Vinyasakrama approach provides a rich variety of asanas depending on your needs. A sample session might be as shown below:
- 20-25 minute asana sequence of your choice. Then as follows...
- 3 minute standing pose = each leg
- 5 minute modified headstand
- 5 minute shoulder stand
- 5 minute forward bend
- 6 breaths each side Mahāmudrā
- 15 minute Prāṇāyāma (Kapalabhati and Nadi Shodhana (alternate nostril breathing))
- 5 minute Pratyahara
- 10 minute Dhāraṇā editation
