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

Tuesday, August 18, 2009

Sequence 5 - Janu Sirsasana

A sequence of asanas to improve Janu Sirsasana

Supta Baddha Konasana

Adho Mukha Virasana

Adho Mukha Sukhasana

Adho Mukha Svanasana – hands at wall

Utthita Trikonasana

Parsvottanasana

Parivrtta Trikonasana

Urdhva Prasarita Eka Padasana – bent knee/shin bone at wall

Urdhva Prasarita Eka Padasana – toes up wall

Adho Mukha Svanasana

Eka Pada Adho Mukha Svanasana

Prasarita Padottanasana

Padagulfasana

Uttanasana – hands on floor

Adho Mukha Svanasana – hells to wall

Virasana - Ardha Paschima Baddha Hastasana – Paschima Baddha Hastasana – Garudasana - Gomukhasana Paschima Namaskar – arms variations

Adho Mukha Vrksasana

Sirsasana

Tadasana – Gomukhasana arms

Sarvangasana

Paschimottanasana

Janu Sirsasana

Paschimottanasana

Supta Padangusthasana I & II

Padangulfasana – feet on slant plank

Uttanasana – feet on slant plank

Eka Pada Rajakapotasana – forward

Janu Sirsasana

Baddha Konasana – Adho Mukha Baddha Konasana – Janu Sirsasana

Upavistha Konasana – Eka Pada Upavistha Konasana

Dwi Pada Upavistha Konasana – Janu Sirsasana

Parivrtta Eka Pada Upavistha Konasana – Eka Pada Upavistha Konasana

Dwi Pada Upavistha Konasana – Janu Sirsasana

Paschimottanasana – Janu Sirsasana

Parivrtta Janu Sirsasana – Janu Sirsasana

Paschimottanasana – bolster for head

Supta Utthita Hasta Padasana – over bolster

Jathara Parivartanasana – knees bent

Chair Dwi Pada Viparita Dandasana – bolster for head

Ardha Uttanasana – hands on blocks

Parsva Uttanasana

Baddha Hasta Uttanasana

Parsva Pavanmukhtasana

Ardha Halasana

Setu Bandha

Viparita Karani

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