This series starts with sun salutations for about 10 minutes and it ends with nauli, pranayama and savasana.
I found this series decades ago in the book ‘Yoga’ by André van Lysebeth. These nine asanas accompanied me for a very long time.
It’s not that spectacular, yet balanced.
The series of nine asanas consists of inversions, balancing asanas, forward bending asanas, back bending asanas and twists.
It’s possible to practice variations of the asanas, yet it is not recommended to change the order.
One shall hold the asanas for 1 min. Sirsasana can be held up to 10 min.
For me 1 minute is about 15 breaths.
After all the years with Ashtanga yoga, this series seems simple and easy. Sometimes this is exactly what the body and mind needs.
André van Lysebeth talks about concentration in the book. It’s an exercise that one can do with easier asanas, too.
This series can be found in the page section below the banner. It can be an alternative on days when it’s difficult to practice Ashtanga yoga.