MY YOGA FLOW

Here is an example of a yoga sesion. I hope you find it useful if you decide to practice it at some point. The indications
marked with a square are intended to give you variety and help you in the proper and safe performance of the proposed
asanas.

Remember to always perform your yoga practice according to the concept of Ahimsa: Ahimsa applied to the mat implies
performing the postures by listening to ourselves, respecting the limits of the body, practicing asanas that we are able to do
smoothly and avoiding forced postures that can lead to possible injuries.

Yoga is not just about achieving a pose. The fundamentals of all yoga schools are found in the Yamas and Niyamas spread by
Patanjali. Without them, your yoga session loses its real intention and purpose and becomes a mere sequence of stretches
and/or dance movements.

Practicing with Equanimity is also important as it will help you not to have expectations regarding the results of the session
and will thus prevent you from judging your practice as “good” or “bad”.

Finally, I would like to point out that I teach yoga from a vegan and cruelty-free perspective.

REMEMBER:

Hold each asana for at least 5 deep, steady and conscious breaths, or stay in the pose as much as you need it.
If you feel inspired by Ashtanga yoga, perform each of your breaths through Ujjaji Pranayama or “Victorious Breathing”,
the main Pranayama technique of Ashtanga yoga. You just have to inhale and exhale through the nostrils while
constricting the glottis at the back of the throat. You will know you are doing it right when you start hearing a soft “Ha”
with each breathing cycle.
Use the Drishti associated with each asana or mantain the focus inwards. The nine Drishtis of yoga are:

NASAGRAI DRISHTI (the tip of the nose).

BHRUMADHYE DRISHTI (between the eyebrow=Third Eye).

NABI CHAKRA DRISHTI (the navel).

ANGUSTHAMADHYE DRISHTI (the thumb).

HASTAGRAI DRISHTI (the hand).

PARSVA DRISHTI (gaze to the right).

PARSVA DRISHTI (gaze to the left).

PADAYORAGRAI DRISHTI (the toes).

URDHVA DRISHTI (gaze upwards).

Engage your Bandhas for a more controlled practice and in which the Prana flows along the nadis and fill your entire
body with Life Force Energy. In addition, you will gain concentration and achieve a calm mind during your yoga session.
The fourth Bandhas are:

MOOLA BANDHA (root).

JALANDHARA BANDHA (throat).

UDDIYANA BANDHA (upward abdominal lock).

MAHA BANDHA (Moola + Jalandhara + Uddiyana all engaged at the same time).

Breath in and out through the nostrils and never hold your breath during your yoga practice. Holding your breath while
trying to perform an asana is a sign that it is not time yet to get there: LISTEN TO YOUR BODY.
Before starting your yoga practice, do your personal hygiene practices (for example, if you have done a workout before
yoga, take a shower and change your clothes). Perform your yoga practice on an empty stomach or wait at least two
hours after the last meal so that the digestive system processes does not interfere with the yoga session and viceversa.
These two actions, apart from improving meditation, Pranayama techniques and the asanas you do, are a symbol of
Respect and Honor towards your yoga practice, which may or may not be done with Devotion, depending on each yogi,
but they are always linked to an intention (some yoga schools also recommend not drinking water while practicing
asanas).
Pranayama can be practiced either after or before asanas, depending on the yoga school/style you feel inspired by and
by your personal preferences. Suggested Pranayama techniques are:

SHITALI (good for awakening Agni or “Digestive Fire").

SITKARI if you can´t curl your tongue (good for improving vitality and healing the endocrine system).

HUMMING BEE BREATHING (good for reducing anxiety and toxic emotions like anger).

KAPALABHATI (good for improving memory and brain health).

PURAKA or prolongued inhalation (good for improving lung capacity).

KUMBHAKA or prolongued exhalation (good for reducing blood pressure and improving brain stimulation).

Referring to the point in which we talked about personal hygiene and body cleansing prior to the yoga practice, let´s
delve into other techniques used for many years that are also part of the yoga practitioner´s lifestyle: Kriyas, and more
specifically, one of them, known as Nauli Kriya.

HOW TO PERFORM NAULI KRIYA: First of all, you have to activate Uddiyana Bandha or “the abdominal lock”. For this,
you need to perform a swallowing action, imagining that you are inhaling, but keeping your mouth closed, so no air is
coming inside. After locking your Uddiyana Bandha, you need to create an internal “Fire” by emptying the abdominal
area, lifting the intestinal organs through a vacuum action and then, generating circular movements in both directions.
You will know that you are performing the abdominal vacuum well when you see two muscles like cylindrical cords
appear in the oblique area. Remember that during this step you have to hold your breath.

BENEFITS OF PERFORMING NAULI KRIYA:

MENTAL AND PHYSICAL AND SPIRITUAL PURIFICATION.

STRENGHTENING OF THE ABDOMINAL MUSCLES.

ACTIVATION OF PERISTALTIC MOVEMENTS AND THEREFORE, IMPROVEMENT, REGULATION AND ACCELERATION OF THE
INTERNAL “FIRE” OR AGNI.

BETTER INTESTINAL HEALTH.

INCREASED METABOLISM.

BETTER BREATHING PATTERNS.

PRACTICE NAULI KRIYA WITH AN EMPTY STOMACH.

 NAULI KRIYA IS NOT RECOMMENDED FOR BEGINNERS, PREGNANT WOMEN AND/OR GALLSTONES AND KIDNEY
PATHOLOGIES.

LET´S BEGIN...

Choose a meditative pose and meditate. Take the time you need.

SUGGESTED ASANAS FOR MEDITATION:

EASY POSE/Sukhasana.

DIAMOND POSE/Vajrasana.

ON A CHAIR.

SUGGESTED MUDRAS FOR MEDITATION:

CHIN MUDRA (good for improving concentration).

JNANA MUDRA (good for improving serenity).

BHAIRAVA MUDRA (good for awakening the masculine side).

BHAIRAVI MUDRA (good for awakening the feminine side).

Heart melting pose/Anahatasana.

Cat-cow pose/Marjaryasana-Bitilasana.
Bear plank pose.

BEAR PLANK POSE: Start on your hands and knees with your toes flat against the mat. Knees at 90º and a neutral
cervical spine. Shoulders and wrists aligned. Transfer your body weight forward until you feel it in your chest and
shoulders. Lift your knees just a few cms from the mat. Engage your abs and glutes and hold the position. Do not
collapse your lower back.

(R&L)*

Balancing Table pose/Dandyanna Bharmasana +

Tiger pose/Vyagrasana.
Camel pose with Kali mudra/Ushtrasana.
Reclining Hero pose while grabbing opposite elbows overhead/Supta Virasana.
Garland pose/Malasana.

GARLAND POSE: Bend both knees until you reach the squat position. Anjali mudra (Prayers Hands) on your Anahata
chakra (4th chakra=Heart chakra). Relax your shoulders and lengthen your spine. Try to keep your heels in touch with
the mat.
 Twisted Malasana pose with a bind +
Crow pose/Bakasana +
Side Crow pose/Parsva Bakasana +
Fallen Angel/Devaduuta Panna Asana.

FALLEN ANGEL MODIFICATION: Keep both knees together and point your feet up.

(R&L)

Bird of Paradise/Svarga Dvijasana +

BIRD OF PARADISE: Turn the supporting foot outwards about 15º. If you flex the foot that you are lifting you will come
up easily. Look to the opposite side.

Standing Wind Relieving pose/Utthita Vayu Muktyasana +

Standing Wind Relieving pose variation (forward bend)/Utthita Vayu Muktyasana.

Forward Fold/Uttanasana.
Twist and hand on the back on both sides.
Grab opposite elbows and let go of muscle tension by dropping your head and bouncing your torso gently. Exhale
deeply, letting everything go.
Clasp both hands and send your arms towards the ceiling (option: Infinity strap).
Big Toe pose/Padagusthasana.
Hands Over Foot pose/Padahasthasana.
Roll out slowly and come to the front of the mat.
Anjali mudra on your Third Eye and set your intention for today´s practice.
Mountain pose/Tadasana.

MOUNTAIN POSE: Feet slightly apart. Distribute your body weight equally on both feet. Relax all your face muscles.
Steady gaze or close your eyes. Do not lock our knees (they should be slightly bent). Engage your quads and navel.
Straight arms. Ears, shoulders, hips and ankles aligned. Chin parallel to the floor (neutral cervical spine).

Raised Arms pose with Kali mudra/Hasta Uttanasana (look up, gaze upwards) +
Lateral bend with Kali mudra on both sides +
Come back to the center with Kali mudra (look up, gaze upwards) +
Clasp both hands on the back with Kali mudra (look up, gaze upwards).

Vinyasa.
Downward Facing Dog/Adho Mukha Svanasana.

DOWNWARD FACING DOG: Shorten your Downward Facing Dog and grab the opposite ankle. Then, twist and look
underneath your armpit on both sides.

(R&L)
Warrior I/Virabhadrasana I +

WARRIOR I: Firmly pressing the outer edge of your back foot will give you greater stability.

Pyramid pose/Parsvottanasana +

PYRAMID POSE: Anjali mudra or grab opposite elbows behind the back. You should feel a deep stretch in your
hamstrings.

Half Moon pose/Ardha Chandrasana +

ARDHA CHANDRASANA: Grab your ankle and look up.

Reverse Warrior variation/Viparita Virabhadrasana variation +

REVERSE WARRIOR: Front heel up and Chin mudra with the front hand. Grab the opposite quad binding from the
lumbar spine with your back hand.

Warrior II/Virabhadrasana II +

WARRIOR II: As in the case of Warrior I, if you press the outer edge of your back foot against the mat, you will have more
stability.

Humble Warrior/Baddha Virabhadrasana +

HUMBLE WARRIOR: Clasp both hands behind your back or grab the Infinity strap. Fold forward and send your arms to
the ceiling, keeping your legs engaged. You can place your head on the mat but remember that it will make your legs
work less. When you come back up, use the front leg muscles to raise yourself without the help of your arms.

Extended Side Angle pose/Utthita Parsvakonasana +

Extended Side Angle pose with the bind +
Triangle pose with the bind/Trikonasana +

TRIKONASANA: Gaze upwards. You should feel a deep stretch in your waist.
 Triangle pose with no bind/Trikonasana +
Intense Legs Stretch pose/Prasarita Padottanasana +

PRASARITA PADOTTANASANA: Perform Prasarita A (hands between feet) or C (claps both hands and send them to the
ceiling) on the right side. Perform Prasarita B (hands on hips) or D (grab your big toes) on the left side.

Tripod Headstand/Sirsasana B +
Windmill arms +
Vinyasa.

Downward Facing Dog/Adho Mukha Svanasana.

DOWNWARD FACING DOG: “Walk”, alternating legs. Say “yes” and “no” with your head and relax your neck. Exhale
deeply.

(R&L)

High Lunge pose/Utthita Ashwa Sanchalanasana +

HIGH LUNGE: Keep your back knee just a few cms away from the mat. Kali mudra is optional.

Crescent Moon pose/Anjaneyasana +

Lizard pose/Utthan Pristhasana +

LIZARD: Rock back and forth. Place the back knee on the mat and hold the position, placing both hands or both
forearms on the mat. You should feel a deep stretch in your back leg psoas (hip flexors).

Twisted Monkey pose/Vakra Hanumanasana +

Active Pigeon pose/Kapotasana +

ACTIVE PIGEON: Keeping your front foot bent will help you protect your front knee. You can also progress to King
Pigeon using the Infinity strap or any other strap, or go for a more restorative practice by performing Sleeping Pigeon
pose.

Double Pigeon pose/Agnistambhasana +

Cow-Face pose/Gomukhasana (with or without the Infinity strap) +
 Half Lord of the Fishes/Ardha Matsyendrasana.

ARDHA MATSYENDRASANA: Bind and elevate your back leg. Look back.

Cross your legs and Vinyasa.

Downward Facing Dog/Adho Mukha Snavasana.
Dolphin pose/Ardha Pincha Mayurasana.

DOLPHIN POSE: Knees and hips aligned. Forearms parallel to each other. Press them actively against the mat. If your
upper back rounds, do not straighten your knees. Lenghten your spine.

Dolphin pose/Makara Adho Mukha Svanasana (one leg up optional).

Dolphin Plank pose/Makara Adho Mukha Svanasana.
Plank pose/Phalakasana.

(R&L)

Side plank/Vashisthasana with or without grabbing your big toe +

Wild thing/Camatkrasana.

Four Limbed Staff pose/Chaturanga Dandasana.

CHARURANGA DANDASANA: Lengthen your entire spine. Press into the hands and draw the navel towards the spine.
Keep your leg muscles engaged. Press out through your heels.

Locust pose/Shalabhasana (x2 times).

Bow pose/Dhanurasana (x2 times) with or without two Infinity straps.

DHANURASANA: For the first time, grab your ankles from the inside. For the second time, grab them from the outside.

Sphinx pose/Salamba Bhujangasana.

Cobra pose/Bhujangasana.
Upward Facing Dog/Urdhva Mukha Svanasana.
Downward Facing Dog/Adho Mukha Svanasana.
Vinyasa.

(R&L)

Chair pose/Utkatasana +
Revolved Chair pose/Parivrtta Utkatasana (knees centered) +
Revolved Crescent Lunge pose/Parvrtta Anjaneyasana with the bind (look back) +
 Revolved Bird of Paradise/ Parivrtta Svarga Dvijasana +
Chair pose variation/Utkatasana +

CHAIR POSE VARIATION: Sit on the supporting leg. Elbows on knee and ankle. Anjali mudra. You should feel a deep
stretch in your glutes.

Flying Pigeon pose/Eka Pada Galavasana.

Vinyasa.

(R&L) TRY TO DO THIS ENTIRE SEQUENCE OF ASANAS WITHOUT TOUCHING THE MAT WITH YOUR “ACTIVE” FOOT.

Tree pose/Vrikshasana +

TREE POSE: From Kali mudra to “V” arms with a Chin mudra. Heel on hip optional.

Ballet pose/Natsyasana +
Dancer´s pose/Natarajasana with or without the Infinity strap +
Extended Hand to Big Toe pose/Utthita Hasta Padangusthasana +
Bend the knee and twist, keeping your free arm parallel to the floor and looking back.
Come to the front and extend the leg with your arms up +
Warrior III/Virabhadrasana III with Kali mudra behind the back +
Eagle pose/Garudasana.

Vinyasa and come to seated.

Boat pose variations 1, 2 and 3/Navasana.

BOAT 1: Grab the back of your knees (popliteall hollow) and extend both legs in a 45º angle to the front.
BOAT 2: Grab your big toes and extend both legs ina 45º angle to the front.
BOAT 3: Repeat Boat 2 with “V” legs (Upavishta Konasana B, also called Merudandasana or Balancing Bear Pose).

Firefly pose/Tittibhasana.
Round your back and slowly come to supine.
Lower down your legs (just a few cms from the mat) with “V” arms and hold the position.
Extend one leg at a time and grab alternative ankles (x6 times R&L).
Lower down both legs at the same time and lift them back up again. From the top, elevate your hips and crunch (x6
times). Hold.
Plow pose/Halasana.

HALASANA: Clasp your hands and press the mat with both arms extended. Keep the knees centered.
 Knees to ears pose/Karnapidasana.
Shoulder stand pose/Sarvangasana.

SARVANGASANA: Keep your cervical spine aligned with the rest of your back. It is not safe to turn the neck in this
asana.

From Shoulder Stand pose, suggested sequence:

BOUND ANGLE POSE LEGS/Baddha Konasana legs +

EAGLE POSE LEGS/Garudasana legs +

LOTUS POSE LEGS/Padmasana legs +

LOTUS POSE LEGS WITH HANDS ON KNEES/Padmasana legs variation +

FOLD OVER UNTIL YOUR LOTUS REACHES YOUR HEAD +

REST IN SUPINE WITH LOUTS LEGS AND CACTUS ARMS OR GRAB OPPOSITE ELBOWS OVERHEAD.

Bridge pose/Setu Bandhan Sarvangasana (x3 times).

BRIDGE POSE: Clasp your hands underneath your hamstrings. Open your chest.

Hug your knees.

Pyramidalis stretching.
Happy Baby pose/Ananda Balasana.

HAPPY BABY POSE: Grab your big toes or the soles of your feet.

Sleeping Yogi pose/Yoganidrasana

Reclined Butterfly pose/Suta Baddha Konasaa with cactus arms or grabbing opposite elbows overhead.

BONUS: If you have a Dharma Wheel, a yoga wheel or a yoga block, you can add a Heart Opening asana of your choice
for you Anahata Chakra (for example, Fish pose/Matsyendrasana).

Tortoise pose/Kurmasana.
 "Active" Wide Angle Seated Forward Bend pose/Upavishta Konasana.

UPAVISHTA KONASANA: Anjali mudra behind the back. Contract your Add muscles. Hold the position just a few cms
away from the mat.

Revolved Head of the Knee pose/Parvrtta Janu Sirsasana.

Bound Angle pose/Baddha Konasana.

BADDHA KONASANA: Grab your big toes and open your legs like a book.

Bound Lotus pose/Baddha Padmasana with or without the Infinity strap.

Scale pose/Tolasana (ideally, you should hold this asana for at least 30 seconds).
Staff pose/Dandasana.
Choose between Reverse Tabletop pose/Ardha Purvottanasana and Upward Plank pose/Purvottanasana (if you have a
lower back injury I suggest you to choose the first one in which you have to bend both knees and therefore the pressure
on this area is lower than in the second one).
Seated Forward Bend pose/Paschimottanasana.
Head To Knee pose/Janu Sirsasana.

JANU SIRSASANA: Grab the big toe of your extended leg and bind with the other hand.

Sage pose I/Marichyasana I.

Sage pose II/Marichyasana II.
Sage pose III/Marichyasana III.
Compass pose/Parvrtta Surya Yantrasana.
Comfortable Bird pose/Sukha Chakorasana.
Eight-Angle pose/Savasana.

SAVASANA: Use the Lion´s Breath while you rest in Savasana to let everything go after the yoga session. Then, close the
practice.

Finally, wiggle your fingers and toes, open your eyes and gradually, come to seated. Then, with Anjali mudra on your Anahata
Chakra, say “Thank You” to all your teachers. NAMASTÉ.

*Add one more Vinyasa between right and left sides. During all Vinyasas you can hold Chaturanga as much as you like
and/or elevate one foot while you come down. You can also perform Child´s pose/Balasana whenever you need to do so.
Use Balasana as a refuge any time you need to take a break during your yoga session.

Marta Mendías. July, 2023.