Example: extensive Meditation Sequence

In this example you will find a selection of asanas that together will offer you an extensive sequence that moves back and forward between row 1 till 7. It is meant to give you an idea of how you can build your own sequence using the Asana Chart. You could do the postures from row 1 till 7 in any kind of order, not necessarily in the order described below. But after that you stick with the order; after doing the postures from row 1 till 7, you do a relaxation, then breathing practices, and then silent meditation.

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or go to another example:

Most simple meditation sequence
Mostly standing postures meditation sequence
‘On the ground’ meditation sequence (sitting and lying down)

1. (Forward Bend: row 1, number 1)

2. (Backward Bend: row 2, number 1)

3. (Side Stretch: row 3, number 2)

4. (Side Stretch: row 3, number 4)

5. (Twisting: row 4, number 1)

6. (Elongating: row 5, number 1)

7. (Elongating: row 5, number 5)

8. (Forward Bend: row 1, number 3)

9. (Forward Bend: row 1, number 4)

10. (Elongating: row 5, number 5)

11. (Hip Opener: row 6, number 4)

12. (Backward Bend: row 2, number 2)

13. (Backward Bend: row 2, number 3)

14. (Backward Bend: row 2, number 4)

15. (Backward Bend: row 2, number 5)

16. (Side Stretch: row 3, number 5)

17. (Twisting: row 4, number 4)

18. (Forward Bend: row 1, number 5)

19. (Hip Opener: row 6, number 2)

20. (Hip Opener: row 6, number 1)

21. (Inverting: row 7, number 3)

22. (Inverting: row 7, number 4)

23. (Twisting: row 4, number 3)

Then do a relaxation:

24. (Relaxation: row 8)

Then do your breathing practices:

25. (Meditation Posture: row 9, number 2)

Then do your silent meditation:

26. (Meditation Posture: row 9, number 4)