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

Saturday, September 19, 2009

Sequence 21 – Ardha Matsyendrasana I – 2 ½ hours

Adho Mukha Virasana

Parivrtta Adho Mukha Virasana

Adho Mukha Virasana

Adho Mukha Sukhasana

Parivrtta Adho Mukha Sukhasana

Adho Mukha Sukhasana

Chair Bharadvajasana

Adho Mukha Svanasana

Virasana – Gomukhasana arm cycle

Adho Mukha Vrksasana

Sirsasana – twist variations

Sarvangasana – twist variations

Parsva Dandasana – once with belt, then without

Parsva Sukhasana

Parsva Virasana

Chair Bharadvajasana

Adho Mukha Svanasana

Parivrtta Gomukhasana

Ardha Matsyendrasana I – variation – leg extended

Adho Mukha Svanasana

Chair Bharadvajasana

Parsva Uttanasana

Parivrtta Trikonasana

Parivrtta Ardha Chandrasana

Parivrtta Parsvakonasana

Baddha Hasta Uttanasana

Gomukhasana on blocks

Ardha Matsyendrasana I – variation – seated on floor

Chair Bharadvajasana

Adho Mukha Svanasana

Bharadvajasana I

Bharadvajasana II – no clasp

Adho Mukha Svanasana

Bharadvajasana I

Bharadvajasana II – clasp

Gomukhasana – classic

Ardha Matsyendrasana I on bolster – belt, no belt

Marichyasana I on bolster – belt, no belt

Chair Bharadvajasana

Adho Mukha Svanasana

Bhadrasana – no clasp

Bhadrasana – clasp

Marichyasana III – elbow over knee

Marichyasana III – hold belt

Virasana – knees supported

Virasana – feet supported

Baddha Konasana on blanket roll

Ardha Matsyendrasana I – seated on foot and blanket pad

Chair Bharadvajasana

Adho Mukha Svanasana

Ardha Matsyendrasana II

Parivrtta Eka Pada Upavistha Konasana

Eka Pada Upavistha Konasana

Parivrtta Janu Sirsasana

Janu Sirsasana

Parivrtta Paschimottanasana

Paschimottanasana

Ardha Matsyendrasana I – seated on foot – blanket pad

Adho Mukha Svanasana – head on block

Prasarita Padottanasana

Supta Baddha Konasana – arched

Setubandha Sarvangasana

Savasana

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