Example; ‘on the ground’ Meditation Sequence

In this example you will find a selection of asanas that together will offer you a sequence that is done completely lying and sitting on the ground. 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.

Go back to the page Asana Chart

Or go to another example:

Most simple meditation sequence
Mostly standing postures meditation sequence
Extensive meditation sequence (going back and forward between row 1 till 7)

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

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

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

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

5. (Side Stretch: row 3, number 1)

6. (Twisting: row 4, number 3)

7. (Elongating: row 5, number 2)

8. (Hip Opener: row 6, number 3)

9. (Inverting: row 7, number 4)

Then do a relaxation:

10. (Relaxation: row 8)

Then do your breathing practices:

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

Then do your silent meditation:

12. (Meditation Posture: row 9, number 3)