This sequence was created by popular demand. It can be viewed as a general guideline for your pre-pranayama asana practice. It is suitable for all levels and can be altered and supplemented to suit your specific needs.
Guruji talked about the importance of practising such inversions as Salamba Sirsasana and Salamba Sarvangasana before settling down for pranayama since these poses help make the neck muscles soft and open up the diaphragm, which can make breathing more effortless. So, if you feel like your level allows for such poses, feel free to incorporate them into this sequence. Otherwise, Setu Bandha Sarvangasana is a good alternative if you are unfamiliar with the full inversions, or certain limitations stand in your way of performing them.
Since this sequence is aimed at preparing your mind and body for meditation, you should make sure that all the actions are as soft and mellow as possible. It is recommended to use props and supports to modify and simplify certain poses. Remember: the key goal is to create a smooth transition between your everyday state and the state of deep relaxation in pranayama.
Save PDF and print
You are welcome to download the PDF of the sequence and print and distribute it freely. You may have to wait up to 30 seconds for the PDF to generate. Please credit the teacher who created it. All illustrations from Dona Holleman’s ‘Yoga Darśana’, RIMYI Institute texts and Yoga Vastu illustrators for original asana drawings.