Isha Yogasanas are a series of 21 powerful postures that align and harmonize the physical, mental, and energetic dimensions of a human being. They are not mere physical exercises but tools to transform the body and mind into a possibility for ultimate well-being. These postures play a vital role in enhancing one’s overall well-being and health.

Benefits of Isha Yogasanas

  1. Physical Health: Regular practice of these yogasanas can help improve overall health and strengthen the immune system. They are known to enhance cardiovascular health, increase lung capacity, and improve digestion.
  2. Mental Well-being: Isha Yogasanas can aid in managing stress, anxiety, and depression. They can enhance mental clarity, focus, and memory.
  3. Energy Levels: The yogasanas help in balancing and stabilizing the energy system, leading to increased energy levels and vitality.
  4. Flexibility and Posture: Regular practice can enhance flexibility, agility, and posture, reducing the risk of injuries and enhancing physical performance.

LIMITATIONS/CONTRAINDICATIONS

  • Yogasanas is not a beginners practice. It involves holding asanas for atleast 10 -15 seconds which can injure a person if proper posture is not maintained
  • Anyone with ligament or tendon injuries should avoid this practice

POINTS TO REMEMBER

  • Assess your current physical health condition before enrolling for Yogasanas as it is not for everyone (physical condition, exercise type preferences, etc.,)
  • Start with easier programs like Isha Upa Yoga or Yoga Namaskar and practice them till you gain mastery
  • Ensure you do the exercises mentioned in the given sequence to gain the maximum effect
  • Women should not practice during menstruation or pregnancy
  • Wear loose fitting clothes for proper movement of the body
  • Empty stomach condition must be maintained (4 hours gap after a full meal, 2.5 hours after a snack, 1.5 hours after a beverage [except water])
  • During the initial days of practice, don’t rush into and come out of any asana/exercise abruptly to avoid injuries
  • Focus on the alignment first and then as you progress and be consistent with the practice, increase the depth of each exercise/asana
  • Upa Yoga and Yoga Namaskar mentioned below in the class plan are not mandatory but very essential to prepare your body for Yogasanas intensity. They can also be replaced with any good warm-up or full body mobility routine

CLASS PLAN

  • Centering and Chant (Invocation Mantra)
    • Refer here for a list of important Mantras/Chants for Yoga Class
  • Upa Yoga – 1 Cycle
    • Refer here to Unleash the Power of Upa Yoga
  • Yoga Namaskar – 1 Cycle
    • Refer here to learn how to perform Yoga Namaskar
  • Nadi Vibhajan – 3 Cycles
    • Refer here to learn how to perform Nadi Vibhajan
  • Standing Asanas
  • Lying Down Asanas
  • Sitting & Inverted Asanas
  • Spinal Twist Asanas
  • Balancing Asanas
  • Sushanti Meditation
  • Bandhas
  • Closing Prayer [Any Mantra of your choice/OM]
    • Refer here for a list of important Mantras/Chants for Yoga Class

PREPARATION

  • Nadi Vibhajan – 3 cycles

STANDING

  • Padahastasana [Hands to Foot] – 3 cycles
  • Konasana [Angle]
    • Preparation – 3 cycles(becomes one cycle after one is able to hold all asanas for 45 seconds)
    • Asana – 3 cycles
  • Trikonasana [Triangle] – 3 cycles
  • Vrikshasana [Tree] – 3 cycles
  • Shavasana [Corpse] if needed – 10 deep breaths

LYING DOWN

  • Ekapada Utthanpadasana [Endeavour to rise] (single leg 90 degrees, 45 degrees) – 3 cycles
  • Dwipada Utthanpadasana (Both legs 90 degrees, 45 degrees) – 3 cycles
  • Shalabhasana [Locust]
    • Preparation – 1 cycle
    • Asana – 3 cycles (Shallow breathing after getting into asana)
  • Makarasana – 30 sec
  • Naukasana [Boat]
    • Preparation – 1 cycle
    • Asana – 1 cycle (3 cycles if time permits) (Shallow breathing after getting into asana)
  • Makarasana – 30 sec
  • Bhujangasana [Snake] – 3 cycles (Shallow breathing after getting into asana)
  • Makarasana – 30 sec
  • Dhanurasana [Bow] – 1 cycle (3 cycles if time permits)

SITTING & INVERTED

  • Paschimottanasana (Head to heels stretch) – 3 cycles
  • Janur Shirasasana [Head to knee posture] – 1 cycle (3 cycles if time permits)
  • Matsyendrasana [Snail] – 1 cycle

Sarvangasana Series (All parts) [Advanced Series] – 1 cycle

  • Sarvangasana [shoulder stand]
  • Halasana [Plough]
  • Karnapeethasana [Knees to ears]
  • Vipareetakarani [Inverted posture] – Rapid breathing 15 count
  • Ardhamatsyasana [Fish] – Rapid breathing 15 count

SPINAL TWIST VARIATIONS

  • Twisting Variation 1 [Lower left side first – Chair] – 1 cycle (try to hold for 30 seconds)
  • Twisting Variation 2 [right to left first – leg] – 1 cycle (try to hold for 30 seconds)
  • Twisting Variation 3 [right bend first – curved spine] – 1 cycle (try to hold for 30 seconds)
  • Shavasana if needed – 10 deep breaths

BALANCING

  • Mandukasana [Toad] (go up with breath & stay as long as possible) – 1 cycle
  • Mayurasana [Peacock: men only]
    • Preparation – 1 cycle
    • Asana – 1 cycle
  • Balasana (Child’s posture) – till the breath settles

RESTING POSTURE (Mandatory)

Sushanti Meditation [Perfect Calm][61 point meditation] – 3 cycles

BANDHAS (Mandatory)

  • Preparation
    • Patangasana – 2 minutes
    • Shishupalasana – 2 minutes/leg
  • Yoga Mugra (Yogic seal) – 3 cycles
  • Lolasana [Swinging] – 3 cycles
  • Uddyana Bandha [Diaphragm lock] – 3 cycles

NOTE:

  1. When holding asanas for less than 30 seconds, do 3 cycles of each asana (or 1 cycle where indicated)
  2. If holding asanas for 30 seconds or more, you can do 1 cycle of each asana
  3. Empty stomach condition must be maintained. (4 hours gap after a full meal, 2.5 hours after a snack, 1.5 hours after a beverage [except water])
  4. Do not drink water in between the practice and try to remain with closed eyes during the entire practice
  5. Upa Yoga -> Angamardana -> Surya Kriya -> Yogasanas

Learning Isha Yogasanas

The Isha Foundation offers various programs where these Yogasanas are taught under the guidance of trained instructors. These programs are open to individuals of all fitness levels and do not require any prior experience of yoga. It’s also important to note that these practices should be learned from a trained professional to ensure proper technique and avoid injury.

Conclusion

Isha Yogasanas offer a holistic approach to health and well-being. They are not just about bending or twisting the body and holding the breath. They are a way of aligning to the cosmic geometry and thereby becoming in sync with the existence and naturally achieving a chemistry of healthfulness, joyfulness, blissfulness, and above all, balance.

Whether you’re a seasoned yogi or a beginner, incorporating Isha Yogasanas into your routine can have a profound impact on your physical health, mental well-being, and overall quality of life. Remember, yoga is a journey, not a destination. Enjoy the journey!

Disclaimer: This article is intended for the purpose of sharing knowledge that I’ve learnt and is not intended to violate copyrights or suggest as a treatment.

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