Pranamat Eco 8 10 77

Restorative Yoga Sequence with Pranamat

Restorative Yoga Sequence with Pranamat

by Olga Razum Šujica

1. Tadasana/Mountin pose (standing on the Pranamat)

1. Tadasana/Mountain pose (standing on the Pranamat)

HOW TO: Stand barefoot on the Pranamat, feel the soles and the sensation. Legs are firm, pelvis pointing in front. Raise your hands above your head and relax the shoulders. Point your fingers up.

TARGET AREA: feet

BREATH: aware of breathing: inhale the Earth energy through feet, over the legs and body, through crown of the head in the sky

EFFECT: grounding and lifting prana in higher parts of the body, improvement of the circulation and stimulating reflex points on the soles

TIME: 2 min

2. Uttanasana/Standing forward bend (standing on the Pranamat and pressing the Pranamat with the palms and soles)

2. Uttanasana/Standing forward bend (standing on the Pranamat and pressing the Pranamat with the palms and soles)

HOW TO: From Tadasana bend forward straight from your hips. Place your hands in front of your feet and lean a bit in front so you equalize the pressure of Pranamat both on your palm and your soles.

TARGET AREA: feet and palms

BREATH: breathing through the spine: inhale from the lumbar part through the spine to the neck part of the spine, exhale in the other direction

EFFECT: grounding, calming, sending prana further into the heart and head sending conciousness into the peripheral parts of the body

TIME: 2 min

3. Swastikasana

3. Swastikasana

HOW TO: Put the Pranamat in front of you, get yourself into Chaturanga or in Table top position and gently lay on the Pranamat. Bend your right knee puting it in a 90 degree angle, bend your right elbow also in a 90 degree angle with fingers up and your left elbows with fingers pointing downwards. You can also change the position of your head, laying first on the left and afterward on your right ear. Do both sides.

TARGETED AREA: thigh, abdomen and chest

BREATH: easy and relaxed

EFFECT: twists the neck part of the spine, stimulates pranic flow through abdomen, calms and restores central part of physical and energetic body

TIME: 2 min each side

4. Supta Balasana (lying on the Pranamat on the back)

4. Supta Balasana (lying on the Pranamat on the back)

HOW TO: sit on the mat and place the Pranamat behind and a little blanket for your head. Lay gently on the Pranamat, and grab your big toes with your index and middle finger. Relax your shoulders and elbows and let gravity work for you.

TARGET AREA: back and tension in the groin

BREATH: smooth breath into the back or into the groin

EFFECT: releases tension in the back and groin where daily stress and excessive tension is accumulated, soothes back pain. The position by itself gives the sensation of – Ananda or bliss, excellent for depression

TIME: 2 min

5. Eka Pada Rajakapotasana

5. Eka Pada Rajakapotasana

HOW TO: From Adho Mukha Svanasana bend your knee and sit with the groin of right leg on the Pranamat. Watch if your hips are parallel! Test which angle of the knee is more comfortable for you and stay in it. In a relax sequence it is more important to be in the most comfortable position. I suggest two positions: left is a gentle backbend and the other is forward bend, you choose which most resonates with you in that moment or do both.

TARGET AREA: inner groin

5. Eka Pada Rajakapotasana

BREATH: Smooth with observation of chest pressing the leg into the Pranamat

EFFECT: better circulation of blood, lymph and prana in the groin area

TIME: 2 min each side


6. Adho Mukha Svanasana (Downward facing dog)

6. Adho Mukha Svanasana (Downward facing dog)

HOW TO: You can get into AMS from the previous asana or you can put your Pranamat next to the wall and press the soles of your feet into it. Spread you fingers and be mindful of your wrists. By the distance between your hands and your feet you can determine the pressure on your soles. Relax your head, neck and shoulders and point your pelvis up.

TARGET AREA: feet

BREATH: guiding it in a form of meditation: inhale from the Earth and feet, over the legs, pelvis and chest, through neck and crown of the head into the Sun, with exhale in oposite direction back to Earth

EFFECT: physical on the feet, energetical on the feet and on the whole body by pressing the reflex points on the feet. Also it stimulates feeling of connection and movement of the Prana vayus (prana and apana) in the energetic body

TIME: 10-20 easy but deep breaths

7. Supta Virasana

7. Supta Virasana

TARGET AREA: lower back

HOW TO: Put a folded blanket under the Pranamat where the lumbar part of your spine is located, to fill the space of the natural spinal curve and enhance the pressure. Lay carefully and gently on the Pranamat with your knees bent, and your body between them. If you feel comfortrable relax your hands over your head.

TARGET AREA: gluteus and spine

EFFECT: releasing tension in the gluteus and back. Stretching the thighs, invigorating the spine, removing mild back pain and giving flexibility to all back muscles. Gives the sensation of total surrender and satisfaction.

BREATH: breathe with intention into the chest and observe how it fills with air and how this action gives you a micro massage in your back

TIME: 2 min (if you feel any discomfort slowly get on your hands, then elbows and on your knees, leaving the position with total mindfulness)

8. Sphinx position

8. Sphinx position

Two positions:

  • a) Pranamat is under the abdomen and there can be a blanket under it, or
  • b) Pranamat is under the thighs

HOW TO: For both positions the entrance is the same. From Chaturanga Dandasana lay your thigh or your abdomen on the Pranamat. Place your elbows as close to your chest as possible, inhale and extend your chest bone up, feeling the extension in your chin. If you are lying on Pranamat with your thigh to enhance the pressure, bend your knees and lift your feet so your toes will point up.

TARGET AREA: a) abdomen b) thigh

BREATH: smooth and natural into the chest

EFFECT: a) abdomen – massages and relaxes abdomen, giving tone and has a beneficial effect on the internal organs, on energy level, it balances the prana flow in first three chakras b) thigh – relaxes tightness

TIME: 2 – 3 min

9. Viparita Karani - easy inversion

9. Viparita Karani – easy inversion

HOW TO: again you can put a folded blanket underneath the Pranamat and gently lay on it. Put your legs in a 90 degree angle over your hips and bend your elbows pointing the hands over your head also in a 90 degree angle.

TARGET AREA: back (putting folded fowel underneath the sacrum and neck), it is also possible to make this possition using the wall as a support for the legs, in that case this asana can be held for a prolonged period of time- up to 10 min

BREATH: smooth and easy

EFFECT: releases the back muscles, great for relieving back pain, balances 2nd, 3rd, 4th and 5th chakra and stimulates Prana vayus (prana, apana, samana and vyana vayus)

TIME: 2 min, with the support of the wall up to 10 min

10. Sethu Bhandasana

10. Sethu Bhandasana

HOW TO: Getting into this position is a little tricky, so I searched for the best way and according to my experience it goes as follows: sit on the Pranamat and lay gently on it. Put the arms over your head and get on your feet that are hip distance by lifting your pelvis up. Then try to get a little of support on your elbows to lift your shoulders and upper back, then roll the shoulders back and down. Lay gently back with your upper back leaving your pelvis up.

TARGET AREA: upper back (Pranamat under shoulders and upper back)

BREATH: smooth and easy

EFFECT: releases tension in muscles in upper back and shoulders, effect also on 5th chakra

TIME: 2 min

11. Supta Balasana or Ananda Balasana

11. Supta Balasana or Ananda Balasana

HOW TO: From previous position lay on the Pranamat, bend your knees and hold them together with your hands and crossed fingers (for stability)

TARGET AREA: back

BREATH: smooth and easy

EFFECT: gastrointestinal effect, metabolic effect, invigorates spinal column

TIME: 2 min

12. Pascimottanasana

12. Pascimottanasana

HOW TO: Put the folded blanket under the Pranamat where you want to enhance the pressure. Sit on Pranamat in Dandasana and fold forward. Do not force yourself to go deeper, instead just relax your head, neck, shoulders and entire torso, letting the gravity pull you over. The more relaxed you are, the deeper the forward bend. Let it be a position of calmness and peace.

TARGET AREA: hamstrings and gluteus (putting folded towel underneath knees), it is also possible to put a bolster under the Pranamat and to relax over legs while they are relaxed in the knees

BREATH: through the spine (inhale up the spine, exhale down the spine)

EFFECT: relaxes tension in hamstrings and gluteus, stimulates apana flow, psychological effect on late childhood blockages and trauma

TIME: 2 min, focus on the thighs

13. Savasana

HOW TO: Lay on the Pranamat, legs and arms wide and palms facing up

TARGET AREA: Back / legs / gluteus with putting folded blanket below the Pranamat on these positions:

  • Pranamat under back – folded blanket under lumbar and neck part of the spine
  • Pranamat under legs – folded blanket under the knees

BREATH: conscious, smooth abdominal breathing

EFFECT: balances every system (physical, psycho-emotional...)

TIME: 20 min

14. Meditation in Sukhasana

14. Meditation in Sukhasana

TARGET AREA: gluteus and root chakra

BREATH: moving the breath and beam of energy from Earth through the body up and crown chakra into the Cosmos and, with exhale, guiding it downwards through root chakra into the Earth

EFFECT: feeling grounded and balanced, peaceful, calm and steady but very alive and active from inside

TIME: 2 min

This sequence was created during active life with my Pranamat over two months. During that time, I had my personal Sadhana using Pranamat and also gave it to my students and Thai Massage clients to give it "a test drive". Its effect is undenieble. It had a beneficial effect on back pain, lower back pain, the tight muscles of a football player, static energy flow in the feet, etc.

Some of the safety tips that crossed my mind during my practice include mindful positioning on the Pranamat. If we want to change or adjust the position, it's always necessary to lift yourself up a bit and then adjust. This whole program can be used as a relaxing sequence, however, beginners should avoid Eka Pada Rajakapotasana and Supta Virasana if those positions are not part of their regular practice for whatever reason.

Wish you my best
Namaste
Olga



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