Ahimsa Yama Vinyasa Sequence
Practicing yoga is a very personal activity. Even though group yoga classes are commonplace, each yogi and yogini in attendance is there for intimate reasons and at different places on their yogic journey.
If one of the places in your personal journey happens to be studying the Yamas of the Yoga Sutra, I have created a Vinyasa sequence around the warrior energy of the Ahimsa Yama.
The Yamas are the first of the eight observances of the Yoga Sutras. Ahimsa is the first Yama in the five Yamas. The Yamas are a universal code of morals and ethics that all people should live by to make society a better place to coexist in. Basically, a list of five ethical ways you should live toward others.
Ahimsa means “non-violence.” In this Yama, we are encouraged to respect all living beings and to never show cruelty to any life. No harm should come outwardly whether through thought, speech or action. It is this Yama that encourages us all to live our lives in the world with the utmost kindness and love.
The Warrior Energy of Ahimsa
Though Ahimsa is typically associated with Jainism, Buddhism and in 6th century China by Lao Tzu, it is also widely practiced in Christianity— “Love thy neighbor” and “Thou shalt not kill.” This doctrine is what we are taught in nearly every religion.
Though not warriors that necessarily fought a war battle, many great philosophers and religious figures teach Ahimsa. To teach it and practice it is a battle, figuratively speaking. From Jesus to Buddha to Ghandi to Mother Teresa, these leaders— or warriors for ahimsa— have taught us that no matter what is going on in the world around you, even among unkindness and hurt, that you, yourself, can continue to spread love and humanity and rise above the chaos by making a positive impact.
You, personally, may feel beaten down while embracing the moral code of Ahimsa. For example, even the smallest act of holding a door open for each person you encounter at the entrance to the grocery store likely helps to fulfill your soul. However, when someone doesn’t stop to do the same for you, it is easy to feel discouraged. You may wonder why you should continue to do so when others can’t return the favor— even if you don’t necessarily expect that favor in return. Living a plant-based lifestyle because you practice Ahimsa can also be challenging. It’s not because it’s difficult for you to make the right food choices but rather many people associate veganism with a negative connotation. Many times, I have found myself the recipient of comments and criticism about my vegan lifestyle.
How to Practice the Ahimsa Yama Vinyasa Sequence
In a Vinyasa flow, yoga sequences move from asana to asana using the breath to keep the pace. Vinyasa yoga builds heat which helps to detox the body, improve your cardiovascular health, to soften and stretch the muscles and more.
To channel the warrior energy in this sequence, be sure to do these things:
Start with a solid 3-5 minutes for your breath, bandha and drishti (BBD)
Consider setting an intention that opens your heart to all creatures big and small who may be suffering so that they can feel relief
Use the Padma Mudra (lotus mudra) during the sequence when holding Warrior I
The Padma Mudra is the sacred lotus flower.
Holding the Padma Mudra while holding an asana or during meditation represents freeing yourself from the darkness of the world.
To hold the Padma Mudra, spread all of your fingers out. Face your palms toward each other. Connect the tips of the pinky fingers and the tips of the thumbs together as well as the outer edges of the hands. Fingers should remain spread. Your hands will represent the lotus flower.
Try using the Spotify playlist I created specifically for this sequence.
Ahimsa Yama Vinyasa Spotify Playlist
You can also open the Spotify link to the playlist here.
Ahimsa Yama Vinyasa Sequence
Playlist: #7 | Ahimsa Yama Vinyasa Sequence
Style: Vinyasa
Intention: To channel the universal morality of Ahimsa (Non-harming / non-violence)
Energy: Warrior
Time: 55 minutes
BBD (Breath, Bandhas, Drishti)
Easy Seat / Sukhasana
Overhead arm stretch
Seated wide-legged forward fold
Head-to-knee forward fold / Janu Sirsasana
Cat/cow
Sunbird / Dandayamana Bharmanasana
(R)
(L)
Thread the needle
(R)
(L)
Down dog / Adho Mukha Svanasana
Top of mat
Upward salute / Urdhva Hastasana
Forward fold / Uttanasana
(R) Step foot back
High lunge / Crescent Warrior
Low lunge, hands on either side of left foot (stretch to and fro)
Down dog / Adho Mukha Svanasana
Plank
Chaturanga Dandasana
Three-legged dog
(R) foot forward
Step left foot forward
Forward fold / Uttanasana
Rise up, arms up
Upward salute / Urdhva Hastasana
Hands heart center
Feet together
Chair pose / Utkatasana
Forward fold / Uttanasana
Halfway lift / Ardha Uttanasana
REPEAT LEFT SIDE
Chaturanga Dandasana
Warrior I (this pose represents Ahimsa- non-harming)
Use Padma Mudra (lotus mudra) here, to clear your path and open yourself to ahimsa in your life.
Hold Warrior I with the Padma Mudra for five breaths
Crescent Lunge / Ashta Chandrasana
Warrior III / Virabhadrasana III
Crescent lunge / Ashta Chandrasana
Warrior II / Virabhadrasana II
Reverse Warrior / Viparita Virabhadrasana
Triangle / Utthita Trikonasana
Reverse Triangle / Viparita Trikonasana
Warrior I / Virabhadrasana I
Warrior III / Virabhadrasana III
Humble warrior / Baddha Virabhadrasana
Chaturanga Dandasana
REPEAT:
(L)
(R)
(L)
Down Dog / Adho Mukha Svanasana
Three-legged dog
Lizard / Utthan Pristhasana
Twisted lizard / Parivrtta Utthan Pristhasana
Pivot to wide-legged forward fold
Wide-legged humble warrior
Yogi squat / Malasana
Stretch side to side
Plank
Down Dog / Adho Mukha Svanasana
REPEAT
(L)
To knees
Hero pose / Virasana
Camel / Ustrasana
To Belly
Sphinx / Salamba Bhujangasana
Quad stretch
(R/L)
Come to back
Reverse table top / Ardha Purvottanasana
Bridge / Setu Bandha Sarvangasana
Wheel pose / Urdhva Dhanurasana
Knees to chest, rock side-to-side
Reclined butterfly / Supta Baddha Konasana
Supine spinal twist / Supta matsyendrasana
Legs up / Viparita Karani
Final resting pose / Savasana
Closing meditation
The lightness and darkness in me
Loves, honors and respects
The lightness and darkness in you
Namaste
