The Shree Maa Asana Sequence is a holistic spiritual practice which creates and maintains a divine vibration and a soothing peacefulness in body, mind, and soul. It is excellent for use as a daily spiritual discipline.

Shree Maa’s yoga practice takes four aspects of Yoga – Asana (physical postures), Mantra (chant), Pranayama (breath control), and Meditation – and weaves them together into one discipline. This weaving together of our spiritual knowledge and practices reflects our understanding of the word Tantra, which literally means “to weave like the warp and woof of a cloth.”

The Benefits of Mantra in Yoga Practice

Mantra – Man Trayate – means “that which takes away the thinking/opinion part of the mind.” By thinking about the mantra, we become free from other thoughts and cultivate its divine vibration within.

In the Shree Maa Asana Sequence, each asana is held for the length of time for you to recite one (or more) mantra(s). For example, you could choose the Mantra Om Namah Shivaya (meaning I bow to the Consciousness of Infinite Goodness) and chant the mantra out loud, or mentally, while holding the pose.

Using Mantra during our yoga asanas has special benefits as best outlined in Chapter Seven of the Devi Gita:

For a beginner, apply one mantra to each asana. As you advance, you can add more recitations of the mantra, or even change the rhythm and control of the breath (Pranayama). You may also do multiple rounds of the standing asana to increase the length of the practice.

A great place to learn the asana sequence is to follow along with this video, as Shree Maa chants the Gayatri Mantra. Alternatively, scroll down the picture gallery of each asana, where you can gain insight into the posture and its benefits. Once you have completed the asana sequence, move forward to the Pranayama Sequence. Here is the video:

Asana Sequence:

Follow this sequence of positions, remembering to hold each asana for the duration of your chosen mantra.

Standing at Ease

#1 Prakshan/Tadasana – (hands in prayer position standing up straight)

Click to Learn Prakshan

#2 Uttihita Tadasana – (reaching the arms up)

Click to Learn Uttihita Tadasana

#3 Uttanasana – (standing forward fold)

Click to Learn Uttanasana

#4 Left Leg Lunge – (left leg forward)

Click to Learn Lunge

#5 Virabhadrasana I – Warrior 1 (left leg forward, right leg back, arms reaching up)

Click to Virabhadrasana I

#6 Virabhadrasana II – Warrior 2 (left leg and arm forward, right leg and arm reaches back)

Click to Virabhadrasana II

#7 Left Leg Lunge – (left leg forward)

Click to Learn Lunge

#8 Adho Mukha Shvanasana/ Parvatasana – Downward Facing Dog Pose/ Mountain Pose

Click to Learn Parvatasana

#9 Udhva Mukha Shvanasana/ Bhujangasana – Upward Facing Dog/Cobra Pose

Click to Learn Bhujangasana

#10 Inverted Shavasana – Lying on Stomach – (head to the side) Rest

Click to Learn Inverted Shavasana

#11 Ardha Dhanurasana – (Half Bow) Both Right and Left

Click to Learn Ardha Dhanurasana

#12 Dhanurasana – (Bow Pose)

Click to Learn Dhanurasana

#14 Full Locust – Both Legs

#15 Virasana/ Vajrasana – Hero’s Pose (legs folded back, sitting between the thighs with the calfs to the outside)

#16 Supta Virasana – Reclined Hero’s Pose (laying back on the floor, legs remain the same)

#17 Balasana – Child’s Pose (folding forward, legs remain the same)

#18 Adho Mukha Shvanasana/ Parvatasana – Downward Facing Dog Pose/ Mountain Pose

Click to Learn Parvatasana

#19 Right Leg Lunge – (right leg forward)

Click to Learn Lunge

#20 Virabhadrasana I – Warrior 1 (right leg forward, left leg back, arms reaching up)

Click to Virabhadrasana I

#21 Virabhadrasana II – Warrior 2 (right leg and arm forward, left leg and arm reaches back)

Click to Virabhadrasana II

#22 Right Leg Lunge – (right leg forward)

Click to Learn Lunge

#23 Uttanasana – (standing forward fold)

Click to Learn Uttanasana

#24 Uttihita Tadasana – (reaching the arms up)

Click to Learn Uttihita Tadasana

#25 Prakshan/Tadasana – (hands in prayer position standing up straight)

Click to Learn Prakshan

Standing at Ease, Transition to Sitting
#26 One Leg Seated Fold – (both right leg forward and left leg forward)

#27 Paschimotanasana – (seated two leg forward fold)

#28 Leg lift — (Laying on the back lift the legs a few inches off the floor)

#29 Sarvangasana – Shoulder Stand

#30 Halasana – Plow Pose (Remaining in Should Stand, keeping the legs straight, bring the feet to the floor over your head)

#31 Leg lift — (Exiting from Shoulder Stand keep the legs lifted a few inches off the floor)

#32 Shavasana – Corpse Pose (Rest lying flat on the back) note: this is only held for the same length as the other poses

#33 Ardha Matsyendrasana – Seated Twist (right and left)

#34 Baddha Konasana – Bound Angle Pose (seated with soles of feet together)

#35 Padmasana – Lotus Pose

#36 Supta Padmasana – Reclining Lotus Pose (laying back, legs remain in Padmasana)

#37 Urdhva Padmasana– Shoulder Stand with Lotus Pose

#38 Chakrasana – Role to the side out of Urdhva Padmasana (note: this is a transition, not a pose to hold, please exercise caution in practicing)

#39 Padmasana – Lotus Pose

#40 Golasana – (place one foot behind the head and sit up, both right and left sides)

#41 Swastikasana – Auspicious Pose or Padmasana – Lotus Pose

Pranayama Sequence:

Once the asana/mantra sequence is complete, apply the pranayama (breathing) sequence. Use your Guru Mantra in order to count or ascertain whether the breathes are equal or are in balance. Inhale the length of one mantra, exhale the length of one mantra.

Meditation

Directly after Bhramar Pranayam, practice silent meditation for at least 15 minutes. Then, do Bhuta Shuddhi, which is the Purification of the Elements (a meditation using japa of the bija (seed) mantras of each the chakras at least sixteen times).

1:4:2 Pranayama with Japa (recitation of mantra)

End with Pranam (the concluding Mantras for bowing down with devotion)