Phase 2 · A Little More, Under the Same Rules

Part of the 8 Week Yoga Program for Stress Related Body Tension

30 Minute Yoga Sequence for Tension and Steadiness

Weeks four to six. A little more movement, the same rules, and the same ending.

The middle three weeks add a bit more: a side bend, a hip lift, a twist lying down. The rules do not change. Every instruction is still an invitation, the eyes can still stay open, and the beginning and the ending are still exactly what they were in week one. What changes is only how much is on offer in the middle, and taking less of it is always a complete option.

30 min · Level 1

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When it helps

For weeks four to six, two or three times a week. Thirty minutes. A blanket, two cushions, a block and a wall. Every instruction here is an invitation. Nothing is compulsory, your eyes can stay open throughout, and stopping at any point is a complete way to do this. It is a practice for everyday body tension, not a treatment for post-traumatic stress disorder, and it does not replace trauma-focused therapy.

Noticing

More positions means more chances to tell the difference between a strong sensation and a bad one, which is the actual skill here.

Physical effect

Hips, back, ribs and the front of the body, all in supported versions.

Same shape

Beginning and ending unchanged from phase one. Only the middle has grown.

Beginning

Unchanged from week one, which is the point of it.

Sukhasana

3 min

Easy Pose

Sitting however suits you. Eyes open or closed. Notice where your body meets the floor.

The same start every time, so that nothing about arriving requires attention.

Learn more about Sukhasana

Marjaryasana

1 min

Cat Pose

Rounding the back on the out breath, kneeling or seated.

The familiar first movement.

Learn more about Marjaryasana

Bitilasana

1 min

Cow Pose

Chest forward on the in breath. Your speed.

And the familiar second one.

Learn more about Bitilasana

Middle

More on offer here than in phase one. Taking some of it rather than all of it is a full session.

Parsva Sukhasana

1 min each side

Seated Side Bend

Sitting, one hand down, the other arm reaching over if that suits you. Small counts.

The ribs open, which is a place a lot of people hold without noticing.

Learn more about Parsva Sukhasana

Bharadvajasana 1

1 min each side

Bharadvaja's Twist

A gentle turn, as far or as little as you want.

The twist you already know, in the same place in the session as before.

Learn more about Bharadvajasana 1

Janu Shirsana

2 min each side

Head-to-Knee Forward Bend

One leg out, one foot in, forehead on a cushion if you like.

Two minutes, and coming up early is always available.

Learn more about Janu Shirsana

Setu Bandha Sarvangasana

1 min, twice

Bridge Pose

On your back, hips lifting a little if that suits. Or rest them on a block and lift nothing at all.

The first thing in this program with any effort in it, and it has a version with none.

Learn more about Setu Bandha Sarvangasana

Jathara Parivartanasana

1 min each side

Reclining Belly Twist

Knees drawn in, then falling to one side with a cushion under them. Shoulders wherever they land.

A twist where the floor does all of it.

Learn more about Jathara Parivartanasana

Supta Hasta Padangusthasana

1 min each side

Reclining Hand-to-Big-Toe Pose

Strap around one foot, knee bent as much as you want.

The last thing that asks for anything.

Learn more about Supta Hasta Padangusthasana

End

Unchanged. Seven minutes, and leaving early is fine.

Viparita Karani

4 min

Legs Up the Wall

Legs up the wall, or knees bent with the feet on the floor. Both are the pose.

The same ending as every other session in this program.

Learn more about Viparita Karani

Apanasana

1 min

Knees to Chest Pose

Knees towards the chest.

Small and closed, on the way out.

Learn more about Apanasana

Savasana

3 min

Corpse Pose

Lying down, covered if you like, eyes however you prefer.

Three minutes. Eyes open remains an equal option here, in week six as much as in week one.

Learn more about Savasana

Phase 2 · Weeks 4 to 6

This practice is part of a program

It belongs to A Little More, Under the Same Rules, the second phase of the 8 Week Yoga Program for Stress Related Body Tension. The program says how often to practise it, what comes before and after, and when to move on.

See the whole program →

Integration

Two or three times a week for weeks four to six. If the longer middle is too much on a given day, do the first three positions and go straight to the ending. That is a full session.

The teacher behind this sequence

Gründer & Autor

Manish Rana

Gründer von Asanaverse.de. Manish schreibt über Yoga, Ayurveda und Meditation und verdankt seine tiefe Verbindung zum Yoga seinen indischen Wurzeln. Mit über 1000 Stunden Yoga Alliance Teacher Training gibt er sein Wissen an die Community weiter.

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