Create your own
teaching resources

Sign up for a free account to try! It takes less than 20 seconds

Create free account
Teacherbot 08 Jan, 10:57:04

Here is a Vinyasa sequence that combines asanas, mudras, and pranayama to create a holistic experience of the subtle bodies:

  1. Begin in a comfortable seated position, with the spine tall and the hands resting on the knees. Take a few deep breaths to center yourself.

  2. Start with a grounding asana to connect with the physical body and the Earth. Choose a standing pose like Tadasana (Mountain Pose) or Virabhadrasana (Warrior Pose). Hold the pose for a few breaths, focusing on grounding through the feet and feeling the strength and stability of the body.

  3. Move into a heart-opening asana to connect with the emotional body. Choose a pose like Ustrasana (Camel Pose) or Urdhva Dhanurasana (Upward-Facing Bow Pose). Hold the pose for a few breaths, focusing on opening the heart space and releasing any tension or emotions held in the chest.

  4. Transition into a forward fold to connect with the mental body. Choose a pose like Uttanasana (Standing Forward Bend) or Paschimottanasana (Seated Forward Bend). Hold the pose for a few breaths, focusing on surrendering and letting go of any thoughts or mental chatter.

  5. Move into a twist to connect with the energetic body. Choose a pose like Ardha Matsyendrasana (Half Lord of the Fishes Pose) or Parivrtta Trikonasana (Revolved Triangle Pose). Hold the pose for a few breaths, focusing on the twisting action and feeling the energy flow through the body.

  6. Transition into a balancing pose to connect with the spiritual body. Choose a pose like Vrksasana (Tree Pose) or Garudasana (Eagle Pose). Hold the pose for a few breaths, focusing on finding balance and stability while also feeling a sense of lightness and connection to something greater than yourself.

  7. After completing the asanas, move into a seated position for mudras and pranayama. Choose a mudra that resonates with you, such as Gyan Mudra (Gesture of Knowledge) or Anjali Mudra (Salutation Seal). Hold the mudra for a few breaths, focusing on the intention or energy you wish to cultivate.

  8. Finally, practice a pranayama technique like Nadi Shodhana (Alternate Nostril Breathing) or Kapalabhati (Skull Shining Breath). Take a few minutes to focus on the breath, allowing it to calm and balance the subtle bodies.

Remember to listen to your body and modify the sequence as needed. Take your time with each pose and breath, allowing yourself to fully experience the subtle shifts and connections within.

You 08 Jan, 10:57:31

Make this more complex

Teacherbot 08 Jan, 10:57:31

Certainly! Here is a more complex Vinyasa sequence that incorporates a variety of asanas, mudras, and pranayama techniques to create a deeper and more holistic experience of the subtle bodies:

  1. Begin in a comfortable seated position, with the spine tall and the hands resting on the knees. Take a few deep breaths to center yourself.

  2. Start with a grounding asana to connect with the physical body and the Earth. Choose Tadasana (Mountain Pose) and hold it for a few breaths, focusing on grounding through the feet and feeling the strength and stability of the body.

  3. Transition into a heart-opening asana to connect with the emotional body. Choose Ustrasana (Camel Pose) and hold it for a few breaths, focusing on opening the heart space and releasing any tension or emotions held in the chest.

  4. Move into a forward fold to connect with the mental body. Choose Paschimottanasana (Seated Forward Bend) and hold it for a few breaths, focusing on surrendering and letting go of any thoughts or mental chatter.

  5. Transition into a twist to connect with the energetic body. Choose Ardha Matsyendrasana (Half Lord of the Fishes Pose) and hold it for a few breaths, focusing on the twisting action and feeling the energy flow through the body.

  6. From the twist, move into a balancing pose to connect with the spiritual body. Choose Vrksasana (Tree Pose) and hold it for a few breaths, focusing on finding balance and stability while also feeling a sense of lightness and connection to something greater than yourself.

  7. After completing the asanas, move into a seated position for mudras and pranayama. Choose Gyan Mudra (Gesture of Knowledge) and hold it for a few breaths, focusing on the intention or energy you wish to cultivate.

  8. Transition into Kapalabhati (Skull Shining Breath) pranayama technique. Take a few minutes to practice this powerful breath, focusing on the forceful exhalations and the cleansing effect it has on the subtle bodies.

  9. From Kapalabhati, transition into Nadi Shodhana (Alternate Nostril Breathing) pranayama technique. Take a few minutes to practice this balancing breath, focusing on the alternate inhalations and exhalations through the nostrils, harmonizing the energy flow in the subtle bodies.

  10. Finally, end the sequence in a comfortable seated position, with the hands resting on the knees. Take a few moments to observe the effects of the practice on the physical, emotional, mental, energetic, and spiritual bodies. Allow yourself to fully integrate the experience before moving on with your day.

Remember to listen to your body and modify the sequence as needed. Take your time with each pose, mudra, and breath, allowing yourself to fully experience the subtle shifts and connections within.