In this course you will learn the main postures of Hatha Yoga to advance in your practice. In it you will find the asanas that make up the Rishikesh Series, also called Sivananda Sequence, one of the best known and practiced hatha yoga series worldwide. It was created by Swami Sivananda and spread by his disciple Swami Vishnudevananda, taking its name from the region near the Himalayas where it originated.
What is the Rishikesh Series?
This series is based on the sequence of creation, and its asanas and their order obey a purpose: to work the whole body and stimulate the energy. It begins with the headstand (Sirsasana), to open the crown chakra, and descends with an asana for each chakra, from the top to the root chakra. In this way, the chakras or energy vortexes of our body are opened and balanced, allowing the energy to flow through our body. Likewise, it is also remarkable the work at a physical level to achieve greater flexibility, elasticity and strength. Performing the entire sequence can take from 20 to 60 minutes, depending on the speed of execution (take the time you need to perform them), being recommended to remain a minimum of 10 minutes in the final relaxation or savasana, peak moment in any yoga class, as all the previous asanas aim to bring you to a state of total relaxation (body and mind) that will be integrated in this final posture.
Also if you wish, you can add to this series the Sun Salutations at the beginning of the series to warm up and prepare the body. In other Conscious TV classes you will find how to perform the Sun Salutations.
The series is composed of the following asanas and in this order:
- Sirsasana (overhead pose) - This is the only pose that requires more advanced practice. If you are a beginner, stay in the preparation of the posture to prepare the body. Once you advance in your practice, you can try to perform it with the help of the wall by placing yourself in front of it.
- Sarvangasana (candle pose)
- Halasana (the plow)
- Matsyasana (the fish)
- Paschimottanasana (the pincer)
- Bhujangasana (the cobra)
- Shalabhasana (the grasshopper)
- Dhanurasana (the bow)
- Ardha matsyendrasana (spinal twist)
- Mayurasana (peacock)
- Pada hastasana (the stork)
- Trikonasana (the triangle)
The Rishikesh Series is designed to maintain the proper curvature of the spine and keep the body's systems healthy. Each asana intensifies the previous one, also counteracts and balances it. That is why it is important to follow the established order.
Some benefits of the Rishikesh Series are:
- Increases the strength of the spine
- Strengthens the bones.
- Strengthens the circulatory and immune system
- Tones muscles and improves flexibility
- Helps to calm your mind and reduce stress
- With regular practice you can ensure physical and mental health and even prevent some diseases.
