Daily stretch sequence when performed correctly, offers amazing benefits. It is very important to perform all the yoga poses and workouts routine in the right order. This not only helps in gaining rhythm but also allows the body to move from one pose to the next one without any interruption.
Beginners' workout routine should start with the Corpse pose, and it should be repeated between different yoga poses and also as a final pose for relaxation. This is the standard yoga pose, and it is the best for recharging the energy. People often use this pose for meditation.
Any regular yoga sequence starts with the stretches. The sequence, then, proceeds on to the sun salutation, followed by standing yoga poses, and then, standing basic sequence. After the basic sequence, it should move on to inversion sequence including head stand pose and shoulder stand pose. For effective and beneficial yoga routine, it is very important that daily stretch sequence is carried out with all the poses in a systemic and step-by-step manner.
Depending upon the available time and the level of difficulty, we can plan daily yoga workouts. For starters, it can be for 10-20 minutes, which includes basic daily stretch sequence. This sequence includes cat/cow stretches, pelvic tilts, upward facing dog pose (Urdhva mukha svanasana), lunge, pigeon pose (Ekapada rajkapotasana), and Corpse pose (savasana). There are several yoga stretches at your desk that include cat/cow stretch, neck rolls, eagle arms, standing pigeon, and seated spinal twist.
The next level of yoga routine takes around 30 to 40 minutes. In addition to the basic daily stretch sequence that includes cat/cow stretches, pelvic tilts and sun salutations there are additional standing yoga poses and inversion sequences. Once the basic stretches are done, one can start with standing yoga sequences such as downward facing dog pose (Adho mukha svanasana), lunge, and warrior poses (Virabhadrasana). This sequence is followed by standing balance yoga poses such as chair pose (utkatasana), twist posture (vakrasana),eagle pose (garuda asana), and dancer pose (natrajasana). These poses are, then, followed by yoga inversion sequences. Inversion sequence includes head stand, plough pose (halasana), shoulder stand, supported shoulder stand (salamba sarvangasana) and fish pose (matsyasana). After this, there is a seated hip stretch sequence that includes cobblers' pose (baddha konasana), head and knee pose (janu sirsasana) and cow face pose (gomukhasana).
It is very important that any physical activity is done with careful planning and sequencing. The same is true for yoga poses & workouts. Each yoga posture or exercise is designed in such a way that it provides maximum benefits to your body. To start with, you need to warm up your body; this can be accomplished by doing stretching postures. Then you can slowly move on to the main yoga workout and in the end do some cooling exercises. Proper daily stretch sequence with breathing techniques can help you stretch and strengthen different parts of your body. Your mind would get more focused, and you will enjoy all the benefits of the yoga.