Magic 10 Asana series

March 1, 2019

Sharon Gannon, the founder of Jivamukti Yoga recommends this series of 10 asanas to be practiced daily, either as a warm up to a longer Yoga practice or a stand alone regular morning practice. See blog post on recommended to read section - Sharon Gannon : The Magic Ten and beyond.

 

 

1. Downward facing dog pose / Adho Mukha Svanasana - 10 breaths (see video on pose detail)

2. Standing forward fold pose / Uttanasana - 10 breaths

3. Squatting pose / Malasana - 10 breaths

4. Simple bent leg seated twist pose / Teepee twist - 5 -5 breaths starting with twisting to the right

5. Half-seated spinal twist pose  / Ardha Matsyendrasana - 5 -5 breaths starting with twisting to the right

6. Tabletop pose / Purvottanasana variation - 10 breaths

7. Handstand / Adho Mukha Vrksasana - 5-10 breaths (here I recommend variations of Handstand by the wall, Handstand walking up the wall in 'L' shape, Dophin pose, Dophin pose with leg kicks to build the strength up for handstand)

8. Standing chest expansion - 5 breaths

9. Side bending / Parsva Urdhva Hastasana - bend 2-5x each side alternating between sides

10. Standing spinal roll with 16 breaths

 

Practice video of the Magic 10 series:

 

 

 

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