Yoga Journal: Yoga for Morning, Noon & Night - Jason Crandell (Reup)

Yoga
Journal offers three short (20 minutes) sequences, each of which is to
be used at certain times of the day - morning, noon and night.
Each
sequence (led by Contributing Editor Yoga Journal and Yoga instructor
Jason Krandell) begins with a brief introduction and then provides an
explanation Krandell right in practice, against a background of soft,
intrusive music. The names of asanas in Sanskrit and English will be
briefly displayed on the screen briefly at the beginning of each
exercise.
MORNING
This practice is aimed at the gradual awakening of the body and mild increase in energy.
This
practice is Intended to boost Energy, BUT IT is designed to allow the
body to awaken Gradually. The practice starts on the floor in child's
pose and moves on to shoulder stretches, a simple seated twist, and cat /
cow stretches for the spine. Down dog and standing forward bend follow,
and then eagle arms in chair pose provides an additional stretch for
the shoulders. Next comes a series of sun salutations: two half sun
salutations, two full sun salutations, and then several additional
rounds adding the mild backbends locust and cobra. This is followed by a
series of standing postures (warrior 2, triangle, side angle), first
performed all on one side, then the other. Th practice concludes with
wide-angle standing forward bend and mountain pose.
NOON
practice at noon is designed to reduce the level of physical and mental stress; Krandell argues that it
is the most energetic of the three methods. It begins with three rounds of Sun Salutation and ends shavasana.
The
practice is designed Noon to foster strength; Crandell States That IT
is the Most vigorous of the Three Practices. It opens with three rounds
of sun salutations followed by eagle arms to stretch the shoulders. Next
comes an additional three rounds of sun salutations, this time ending
with warrior one and revolved warrior. After using one additional sun
salutation to transition to the floor, Crandell flows through a series
of mild backbends, including locust, cobra, bow, and upright pigeon.
Downward dog is used as a transition onto the back for bridge pose, and
then this practice concludes with thread the needle and savasana.
NIGHT
This
latter practice is aimed at reducing stress. It begins in the supine
position with legs stretching with the belt and ends with a brief
meditation in a sitting position. Krandell says that this practice will
help prepare your body for a restful sleep, reducing ...
This
practice is designed Final to reduce stress. It begins on the floor for a
reclined leg stretch using a strap and then moves into a reclined
twist. All of the remaining postures are seated, although down dog is
performed in between some of the poses. The first series includes a
simple twist, a side bend, and cross-legged forward bend. Next is cow
face pose (legs only), half lord of the fishes, and cobbler's pose. The
final seated postures are forward bends, including head-to-knee pose
(adding a twist), revolved side angle, and wide angle forward bend. This
practice ends with a brief seated meditation. Crandell says that this
practice will help to prepare your body for sleep, but I would suggest
doing this more as an after-work, evening practice rather than a pre-bed
one.