Sequences of Yoga Asanas

This blog is written as a means to assist in the practice of asanas for all students of yoga. It is meant to be used as a tool to inspire you to constantly improve and experience the evolution of your yoga sadhana. The information is recorded from our own practice, but is based on the inspiration of our teachers and yoga Masters, BKS Iyengar, Geeta and Prashant Iyengar (Pune, India).
The sequences compiled do not follow any pattern, but are worked out according to a systematic study and experience of sequencing. The philosophy of this approach is published in the "Basic guidelines for teachers of yoga" by BKS and Geeta Iyengar.

When considering the right sequencing of asanas, one has to first understand the capacity of students of yoga who lack awareness in the body and mind. Thus one starts by becoming aware of one's own body's movements, stability, capacity, co-ordination, flexibility and firmness. Also you will get to know your own muscular/skeletal, organic and neuromuscular body. The practice of asana is introduces in such a way, that the student works with each part, region and various systems of the body.

One must also be aware of general concepts regarding a sequence of yoga poses; they include a sequence should not irritate the nervous system, appropriate preparation for inversions and backward extension, and their order of learning. You should also know which asanas produce heat or coolness; stimulate or abate; energize; activate or relax; are simple or complex and are commonly practiced at the beginning or the end of the session.

These basic principles of learning have been taken into account, and it is taken as a given that the student using our sequences has some understanding of his/her own abilities and limitations. It is also understood that this is not meant to replace your attendance with your teacher, but merely to enhance and stimulate your self practice.
If you have any questions about a pose, you can write to us

Sunday, August 16, 2009

Sequence 3 - Urdhva Dhanurasana

Adho Mukha Virasana

Adho Mukha Svanasana – hands to wall

Adho Mukha Svanasana – feet to wall

Virasana – Vatayanasana – Gomukhasana - Paschima Namaskar – arm variations

Adho Mukha Vrksasana - 3 x 1min

Adho Mukha Svanasana

Utthita Trikonasana

Paschima Namaskar – arms

Virabhadrasana II

Paschima Namaskar – arms

Parivrtta Trikonasana

Paschima Namaskar – arms

Adho Mukha Svanasana

Tadasana – Gomukhasana arms

Adho Mukha Vrksasana – 3 x 1min

Salamba Sirsasana

Supta Utthita Hasta Padasana – over blocks/blanket or mat roll

Adho Mukha Vrksasana

Tadasana – Gomukhasana arms

Adho Mukha Svanasana – into – Urdhva Mukha Svanasana - 3 x 1min

Adho Mukha Svanasana

Anjanayasana

Tadasana – Gomukhasana arms

Urdhva Mukha Svanasana

Adho Mukha Vrksasana

Adho Mukha Svanasana

Tadasana – Gomukhasana arms

Ustrasana

Adho Mukha Vrksasana

Adho Mukha Svanasana

Dwi Pada Viparita Dandasana – cross bolsters

Adho Mukha Svanasana

Tadasana – Gomukhasana arms

Chair Dwi Pada Viparita Dandasana – bolster on chair seat

Adho Mukha Svanasana

Tadasana – Gomukhasana arms

Chair Dwi Pada Viparita Dandasana – blanket roll under coccyx

Adho Mukha Svanasana

Tadasana – Gomukhasana arms

Chair Dwi Pada Viparita Dandasana – blocks on chair seat

Adho Mukha Svanasana

Tadasana – Gomukhasana arms

Urdhva Dhanurasana – over bench, hands at wall

Adho Mukha Svanasana

Tadasana – Gomukhasana arms

Urdhva Dhanurasana – over bench, knees shin bones to wall

Adho Mukha Svanasana

Tadasana – Gomukhasana arms

Chair Urdhva Dhanurasana – upper back now rest over chair backrest, hands at wall

Adho Mukha Svanasana

Tadasana – Gomukhasana arms

Urdhva Dhanurasana – feet on support

Urdhva Dhanurasana – hands on support

Adho Mukha Virasana

Adho Mukha Sukhasana

Chair Uttanasana – fold over back rest, head on seat

Chair Parsva Uttanasana

Adho Mukha Svanasana

Prasarita Padottanasana

Chair Bharadvajasana

Paschimottanasana – bolster for head

Ardha Halasana

Urdhva Prasarita Padasana – at wall

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