A complete Hatha Yoga session should be aimed at holistic wellness of mind, body and soul. It should contain a well designed sequence of Asanas or yogic poses, Pranayam or breathing exercises, relaxation techniques, and Dhyana or Meditation. The Yoga session should begin with a prayer or chanting of “Om”, the primary sound of universe. This helps in relaxing and focusing the mind, and bringing calmness to the senses. This should be followed by warming up exercises known as “Yogic Suksma Vyayamas” to improve flexibility of joints and muscles, so that we do not suffer from pulled muscles while performing Asanas. This should be followed by a sequence of Asanas, first supine poses, then prone poses, followed by seated poses and finally standing poses. Asanas should be followed by relaxation poses such as “Shavasana” or Corpse pose. Pranayam or breathing exercises should be performed after Asanas. The session should end with Dhyana or Meditation to calm the mind. The first part of the session includes warming up with Suksma Vyayamas, the aim is to warm up the major joints of the body. First Vyayama involves movement of neck to right and left, followed by forward and backward bending, each for 10 times. Next one involves moving the arms in circular movements clockwise then anti-clockwise, 10 times each. This should be followed by raising each leg, one by one, forward and moving it in small circles, clockwise and anticlockwise, 5 times each. Asanas should be performed now in following sequence- first supine postures like “Chakrasana” or Wheel pose which is an inverted pose and then “Halasana” or Plough pose which is its counter pose, then prone postures like “Dhanurasana” or bow pose and “Bhujangasana” or Cobra pose involving backward bending, followed by sitting postures like “Balasana” or Child pose which is a counter pose of Bhujangasana, “Vakrasana” or twisted pose and “Poorna Paschimottasana” which is a forward bending pose, and finally standing...
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