Hey all,
I want to be able to practice Maha Bandha and Maha Mudra, but right now I can only sit in Sukhasana, and my forward bends still need a lot of work. Since Maha Bandha requires Siddhasana and Maha Mudra needs a decent forward bend, I’ve decided to focus on increasing my flexibility so I can eventually sit in Siddhasana comfortably and deepen my Paschimottanasana.
I asked an AI to give me a daily schedule with specific asanas and how long to hold them, aiming to help me progress toward these two poses. It gave me a detailed routine, but I wanted to check with those of you who have more experience to see if the schedule actually makes sense because I know AI can be unreliable sometimes.
One thing I found a bit odd: the Siddhasana-focused practice takes around 50 minutes, while the one for Paschimottanasana is only about 20 minutes. Does that seem balanced, or should I adjust the timings to make the practice more effective overall?
Edit:
These are the tools that I have
Manduka Pro long
Manduka Strap long
Bolster
2x cork bricks
4x foam blocks
Siddhasana – Daily Practice Breakdown
Seated Ankle & Hip Warm-In (5 min total – mobility, not fluff)
Ankle Rolls (seated on mat): 1 min each direction
Knee-to-Chest Seated Ankle Rotations: 1 min each leg
Sukhasana with Forward Lean: 2 min hold (use bolster under knees if needed)
Deep Hip & Adductor Release (15–20 min)
Butterfly (Baddha Konasana): 3–5 min with bolster under knees
Wide-Angle Seated Forward Fold (Upavistha Konasana):
• Sit on folded blanket or block
• Use strap around feet if needed
• Fold slowly, hold 4–6 min
• Optional bolster under chest
Frog Pose (Mandukasana):
• 3–5 min
• Use padding under knees
• Blocks or bolster support under chest
• Exit slowly
Hip Flexor & Quad Extension (10–12 min)
Low Lunge (Anjaneyasana):
• 2 min per side
• Pad back knee, use blocks under hands
Reclining Hero Pose (Supta Virasana):
• Sit on block/bolster between heels
• Recline back onto bolster or blocks
• Hold 2–4 min
Posterior Chain & Lower Back Conditioning (10–15 min)
Seated Forward Fold (Paschimottanasana):
• Strap around feet
• Bolster under knees or torso
• Long spine, 3–5 min hold
Cobra (Bhujangasana) or Sphinx Pose:
• 3 reps, 30 sec–1 min holds
• 30 sec rest between
Supine Twist: 1–2 min each side
Sit in a Propped Version of Siddhasana (5+ min)
Sit on bolster or block
Use blanket/bolster under knees or feet as needed
Alternate which leg is on top
Focus on neutral spine & breath
Optional Finisher
Legs-Up-the-Wall (Viparita Karani): 5–8 min
Note: Modify durations based on available time—just maintain proportions.
Paschimottanasana – Daily Practice Tips
Start with a Warm-Up
Cat-Cow: 1–2 min – Flex and extend spine
Downward Dog: Hold for 5–10 breaths – Warm up hamstrings and spine
Standing Forward Fold (Uttanasana): Soft knees, decompress spine
Prep Stretches (Use Strap + Blocks)
Supta Padangusthasana:
• Strap around foot
• Keep leg straight
• Hold each side 1–2 min
Janu Sirsasana (Head-to-Knee Pose):
• Sit on folded blanket or block
• Strap around extended foot
• Reach forward with long spine
• Hold 1–2 min each side
Paschimottanasana with Props
Version A – Strap Support:
• Sit on blanket/block
• Strap around feet
• Inhale: lengthen spine
• Exhale: hinge at hips
• Don’t round back
• Hold 1–3 min
Version B – Bolster Support:
• Place bolster on extended legs
• Hinge forward and rest torso
• Add block under far end if needed
• Deep passive hold, breathe
Post-Pose Rebound
Savasana or Supine Twist
• Let body integrate the stretch
Additional Tips
Consistency > Intensity: 5–10 min daily beats 1 hr weekly
Slightly bend knees if pelvis tilts backward
Prioritize pelvic tilt over spinal rounding
Cue: “Belly to thighs” not “head to knees”
Use exhales to deepen the pose
Hold longer (2–5 min) if using passive props like bolsters**strong text**