[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"doc-seo-347444-105":3,"detail-sidebar-cat-0-en-105":81,"doc-detail-347444-en":131},{"code":4,"msg":5,"data":6},0,"ok",{"site_id":7,"language":8,"slug":9,"title":10,"keywords":11,"description":12,"schema_data":13,"social_meta":74,"head_meta":76,"extra_data":78,"updated_unix":80},105,"en","yoga-routine-version-202","Yoga - Routine - Version 2.02","","Yoga routine designed to support participants during a 10-day meditation retreat with long daily sitting. The program strengthens abdominal and back muscles, gradually opens hips and groins for more comfortable straight-backed sitting, and includes targeted neck and shoulder tension-release exercises. Classes are structured for mixed experience levels and health limitations, emphasizing slow, mindful, stable practice and ending with deep relaxation to prepare for meditation.",{"@graph":14,"@context":73},[15,34,56],{"@type":16,"itemListElement":17},"BreadcrumbList",[18,23,27,31],{"item":19,"name":20,"@type":21,"position":22},"https://docshare.wps.com","Home","ListItem",1,{"item":24,"name":25,"@type":21,"position":26},"https://docshare.wps.com/document/","Document",2,{"item":28,"name":29,"@type":21,"position":30},"https://docshare.wps.com/document/religion-spirituality/","Religion & Spirituality",3,{"item":32,"name":10,"@type":21,"position":33},"https://docshare.wps.com/document/yoga-routine-version-202/347444/",4,{"url":32,"name":10,"@type":35,"image":36,"author":41,"headline":10,"publisher":44,"fileFormat":47,"inLanguage":8,"description":12,"dateModified":48,"datePublished":49,"encodingFormat":47,"isAccessibleForFree":50,"interactionStatistic":51},"DigitalDocument",{"url":37,"@type":38,"width":39,"height":40},"https://docshare.wps.com/thumbnails/yoga-routine-version-202/347444.png","ImageObject",300,407,{"name":42,"@type":43},"Mabel","Person",{"url":19,"name":45,"@type":46},"DocShare","Organization","application/pdf","2026-10-14","2026-09-22",true,{"@type":52,"interactionType":53,"userInteractionCount":55},"InteractionCounter",{"@type":54},"ViewAction",12,{"@type":57,"mainEntity":58},"FAQPage",[59,65,69],{"name":60,"@type":61,"acceptedAnswer":62},"What is the main goal of this yoga routine for a 10-day meditation retreat?","Question",{"text":63,"@type":64},"To help participants cope with hours of daily sitting by strengthening abdominal and back muscles and opening hips and groins, while also reducing common neck and shoulder tension.","Answer",{"name":66,"@type":61,"acceptedAnswer":67},"How should participants practice the exercises according to the guidelines?",{"text":68,"@type":64},"Practice slowly, with awareness (some postures can be done with eyes closed), and remain stable in the final posture without moving.",{"name":70,"@type":61,"acceptedAnswer":71},"What is included in the routine after the posture sequence?",{"text":72,"@type":64},"The routine ends with final relaxation, including the corpse posture, to calm the body and mind and prepare for meditation.","https://schema.org",{"og:url":32,"og:type":75,"og:title":10,"og:site_name":45,"og:description":12},"article",{"robots":77,"canonical":32},"index,follow",{"doc_id":79,"site_id":7},347444,1790465191,{"code":4,"msg":82,"data":83},"success",[84,88,92,96,101,106,111,116,120,123,127],{"id":22,"doc_module":4,"doc_module_name":25,"category_name":85,"show_sort_weight":86,"slug":87},"Story & Novel",90,"story-novel",{"id":26,"doc_module":4,"doc_module_name":25,"category_name":89,"show_sort_weight":90,"slug":91},"Literature",80,"literature",{"id":33,"doc_module":4,"doc_module_name":25,"category_name":93,"show_sort_weight":94,"slug":95},"Exam",70,"exam",{"id":97,"doc_module":4,"doc_module_name":25,"category_name":98,"show_sort_weight":99,"slug":100},5,"Comic",60,"comic",{"id":102,"doc_module":4,"doc_module_name":25,"category_name":103,"show_sort_weight":104,"slug":105},6,"Technology",50,"technology",{"id":107,"doc_module":4,"doc_module_name":25,"category_name":108,"show_sort_weight":109,"slug":110},7,"Healthcare",40,"healthcare",{"id":112,"doc_module":4,"doc_module_name":25,"category_name":113,"show_sort_weight":114,"slug":115},8,"Research & Report",30,"research-report",{"id":117,"doc_module":4,"doc_module_name":25,"category_name":29,"show_sort_weight":118,"slug":119},9,20,"religion-spirituality",{"id":118,"doc_module":4,"doc_module_name":25,"category_name":121,"show_sort_weight":118,"slug":122},"World Cup","world-cup",{"id":124,"doc_module":4,"doc_module_name":25,"category_name":125,"show_sort_weight":124,"slug":126},10,"Lifestyle","lifestyle",{"id":128,"doc_module":4,"doc_module_name":25,"category_name":129,"show_sort_weight":97,"slug":130},19,"General","general",{"code":4,"msg":82,"data":132},{"doc_id":79,"user_id":133,"nickname":42,"user_avatar":134,"doc_module":4,"category_id":117,"category_name":29,"doc_title":10,"doc_description":12,"doc_content":135,"file_id":136,"file_url":137,"file_type":138,"file_size":139,"view_count":55,"is_deleted":4,"is_public":22,"is_downloadable":22,"audit_status":22,"page_count":140,"language":141,"language_code":8,"site_id":7,"html_lang":8,"table_of_contents":142,"faqs":143,"seo_title":144,"seo_description":12,"update_tm":145,"read_time":146},7971474920318,"https://ap-avatar.wpscdn.com/avatar/74000ee537e6b0ca360?x-image-process=image/resize,m_fixed,w_180,h_180&k=1788430171632181674","Yoga – Routine  \nVersion 2.02, June 2022  \nBy Khun Reinhard  \n[https://www.khunreinhard.com](https://www.khunreinhard.com)  \n[KR.emailcontact@gmail.com](KR.emailcontact@gmail.com)  \nCONTENT page 1. Introduction 2  \n2. Overview 3  \n2.1 Time frame 3  \n2.2 Postures 4  \n3. Yoga – routine 5  \n3.1 Standing postures 5  \n3.2 Sun salutation 6  \n3.3 Supine postures – lying on the back 7  \n3.4 Prone postures – lying on the front 9  \n3.5 Sitting postures 11  \n3.6 Final relaxation – corpse posture 12  \n4. About the author 13  \n1. Introduction  \nThis yoga routine has been taught by the author of this paper over many years to more than 2.000 male participants of the meditation retreats at the Suan Mokkh International Dharma Hermitage in Thailand. Women have separate yoga classes, taught by a female instructor, but the routine is similar to this.  \nThere are many different postures in yoga and many different schools which teach postures in different ways to achieve different results. Building up strength may require doing the same posture in a slightly different way than if one wants to increase flexibility.  \nIt is quite difficult and lengthy to describe in writing the details of postures. Many more details are given orally during practising the exercises.  \nThis routine is designed to help participants get through a 10-day meditation retreat which requires hours of sitting each day. The focus is on strengthening the abdominal and back muscles and on opening hips and groins to some extent. This helps participants to sit with straight backs more and more comfortably. As neck and shoulder pain is a quite common experience during meditation retreats, some exercises to release tensions in this area are implemented as well.  \nThe classes usually have 30 to 60 people. The participants come from all walks of life, aged between 17 and 70 years. Some have not done any exercise for years, others are used to doing some kind of bodily training regularly. The average participant is not very flexible – touching the floor with the fingertips when bending forward with straight legs is for many beyond reach when they start the class. Therefore the exercises have to be simple, so that nearly everybody can take part without getting injured or frustrated. Age and health limitations like back, heart and blood circulation problems, have to be taken into account as well.  \nDuring the meditation retreat the mind should become calm and peaceful and the participants should become aware of what is going on in their body and mind. The yoga class is designed to accomplish just that and so there is no jumping into the postures and there is a lot of relaxation between the exercises and atthe end of the class.  \nThe routine has evolved over the years to include  \n• Very simple loosening exercises that everybody can do for a start,  \n• followed by an easy variation of the sun salutation as a warm-up.  \n• We then work the abdominal muscles and the muscles of the back and  \n• try to bring more flexibility to the back, spine, hips and groin.  \n• We end with relaxing body and mind, thus preparing it for meditation.  \nThe average participant gains a lot during the 10 days of the yoga class and many continue with the routine or parts of it after the retreat.  \nThree general guidelines should be observed when practising the exercises:  \n• Do it slowly  \n• Do it with awareness (many postures can be done with eyes closed to increase your awareness)  \n• Be stable (do not move) in the final posture  \nThe purpose of the following description is to help participants, who have taken part in the yoga class atthe International Dharma Hermitage, to remember the routine and some of its details. It cannot serve asa manual for people who have not taken part in our yoga class.  \n2. Overview  \n2.1 Time frame  \n-----  \nA) STANDING POSTURES (loosening exercises)  \n1. Tadasana – Mountain posture (Starting position while standing)  \n2. Neck  \n3. Shoulders  \n4. Stretch the sides of the body.  \n5. Bac","cbCaijJXxkvXpEJg","https://ap.wps.com/l/cbCaijJXxkvXpEJg","pdf",1449633,13,"English","# Introduction\n## Time frame\n## Postures\n# Yoga – routine\n## Standing postures\n## Sun salutation\n## Supine postures – lying on the back\n## Prone postures – lying on the front\n## Sitting postures\n## Final relaxation – corpse posture\n# About the author","[{\"question\":\"What is the main goal of this yoga routine for a 10-day meditation retreat?\",\"answer\":\"To help participants cope with hours of daily sitting by strengthening abdominal and back muscles and opening hips and groins, while also reducing common neck and shoulder tension.\"},{\"question\":\"How should participants practice the exercises according to the guidelines?\",\"answer\":\"Practice slowly, with awareness (some postures can be done with eyes closed), and remain stable in the final posture without moving.\"},{\"question\":\"What is included in the routine after the posture sequence?\",\"answer\":\"The routine ends with final relaxation, including the corpse posture, to calm the body and mind and prepare for meditation.\"}]","Yoga - Routine - Version 2.02 | PDF",1790067106,33]