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 26, 2009

Sequence 25 - Restoratives 1 hour

Urdhva Prasarita Padasana at wall 10mins

Adho Mukha Dwi Pada Upavistha Konasana x 10mins

Ardha Halasana x 10mins

Setubandha Sarvangasana x 10mins

Adho Mukha Virasana x 5mins

Dwi Pada Viparita Dandasana – cross bolster x 5mins

Parsva Adho Mukha Pavanmuktasana x 10mins

Viparita Karani x 10mins

Chair Savasana x 10mins

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Sequence 24 - Ustrasana

Adho Mukha Virasana

Adho Mukha Svanasana

Uttanasana

Prasarita Padottanasana

Utthita Trikonasana

Utthita Parsvakonasana

Virabhadrasana I

Virabhadrasana III

Prasarita Padottanasana

Virasana – Gomukhasana cycle - Paschima Namaskar

Adho Mukha Vrksasana 3 x 1min

Sirsasana

Adho Mukha Svanasana

Anjanayasana

Supta Eka Pada Virasana

Anjanayasana

Supta Virasana

Anjanayasana

Supta Vajrasana

Adho Mukha Svanasana – Urdhva Mukha Svanasana 3 x10

Ustrasana

Adho Mukha Svanasana

Supta Utthita Hasta Padasana – over blanket/mat roll

Adho Mukha Svanasana - Urdhva Mukha Svanasana 1 x 10

Ustrasana

Adho Mukha Svanasana

Chair Dwi Pada Viparita Dandasana

Adho Mukha Svanasana - Urdhva Mukha Svanasana 1 x 10

Ustrasana

Adho Mukha Svanasana

Urdhva Mukha Svanasana

Adho Mukha Svanasana - Urdhva Mukha Svanasana 1 x 10

Ustrasana

Adho Mukha Svanasana

Salabhasana

Adho Mukha Svanasana - Urdhva Mukha Svanasana 1 x 10

Ustrasana

Adho Mukha Svanasana

Bhujangasana I & II

Adho Mukha Svanasana - Urdhva Mukha Svanasana 1 x 10

Ustrasana

Adho Mukha Svanasana

Setubandha Sarvangasana

Catushpadasana

Adho Mukha Svanasana - Urdhva Mukha Svanasana 1 x 10

Ustrasana

Adho Mukha Svanasana

Dhanurasana

Adho Mukha Svanasana - Urdhva Mukha Svanasana 1 x 10

Ustrasana

Adho Mukha Svanasana

Parighasana

Adho Mukha Svanasana

Adho Mukha Vrksasana

Baddha Hasta Uttanasana

Prasarita Padottanasana

Adho Mukha Svanasana – head on bolster

Adho Mukha Virasana – bolster

Parivrtta Adho Mukha Virasana – bolster

Adho Mukha Virasana – bolster

Chair Bharadvajasana

Chair Niralamba Sarvangasana – Viparita Karani – Akunchasana

Ardha Halasana

Urdhva Prasarita Padasana at wall

Chair Savasana

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Saturday, September 19, 2009

Sequence 23 - Forward bends – 3hours

Adho Mukha Virasana

Adho Mukha Sukhasana

Adho Mukha Svanasana

Uttanasana – blanket roll for heels

Prasarita Padottanasana

Uttanasana – blanket roll for heels

Padangusthasana

Padahastasana

Padagulfasana

Uttanasana – blanket roll for heels

Adho Mukha Svanasana

Sirsasana

Paschimottanasana

Trianga Mukhaikapada Paschimottanasana

Marichyasana I

Ardha Baddha Pada Paschimottanasana

Eka Pada Upavistha Konasana

Dwi Pada Upavistha Konasana

Parivrtta Eka Pada Upavistha Konasana

Parivrtta Janu Sirsasana

Janu Sirsasana

Krounchasana

Kurmasana

Malasana

Baddha Konasana

Paschimottanasana

Ardha Halasana

Viparita Karani

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Sequence 22 – Ustrasana 2 ½ hours

Supta Tadasana

Adho Mukha Svanasana

Baddha Hasta Uttanasana

Virasana – Gomukhasana cycle - Paschima Namaskar

Adho Mukha Vrksasana – 3 x 1min

Utthita Trikonasana

Utthita Parsvakonasana

Virabhadrasana I

Virabhadrasana III

Adho Mukha Vrksasana x 1

Supta Vajrasana

Adho Mukha Svanasana

Eka Pada Supta Virasana

Supta Virasana

Adho Mukha Svanasana

Tadasana – Gomukhasana arms

Sirsasana

Adho Mukha Svanasana

Adho Mukha Svanasana – Urdhva Mukha Svanasana 3 x10

Adho Mukha Vrksasana x 1

Supta Tadasana

Ustrasana
Adho Mukha Svanasana

Supta Utthita Hasta Padangusthasana – over mat/blanket roll

Ustrasana

Adho Mukha Svanasana

Adho Mukha Vrksasana x 1

Supta Tadasana

Chair Dwi Pada Viparita Dandasana

Ustrasana

Adho Mukha Svanasana

Urdhva Mukha Svanasana

Ustrasana

Adho Mukha Svanasana

Supta Tadasana

Salabhasana

Bhujangasana I & II

Ustrasana

Adho Mukha Svanasana

Adho Mukha Vrksasana x 1

Supta Tadasana

Catushpadasana

Setubandha Sarvangasana

Ustrasana

Adho Mukha Svanasana

Dhanurasana

Ustrasana

Adho Mukha Svanasana

Supta Tadasana

Parighasana

Adho Mukha Vrksasana x 1

Baddha Hasta Uttanasana

Prasarita Padottanasana

Adho Mukha Svanasana – head on block

Adho Mukha Sukhasana

Parsva Sukhasana

Parivrtta Adho Mukha Sukhasana

Adho Mukha Sukhasana

Chair Niralamba Sarvangasana – Viparita Karani – Akunchasana

Setubandha Sarvangasana

Adho Mukha Virasana

Viparita Karani

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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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Sequence 20 - Paschimottanasana 2 ½ hours

Adho Mukha Virasana

Adho Mukha Sukhasana

Adho Mukha Svanasana

Paschimottanasana

Parsvottanasana – Paschimottanasana

Padangusthasana – Paschimottanasana

Padahastasana – Paschimottanasana

Padagulfasana - Paschimottanasana

Uttanasana – Paschimottanasana

Prasarita Padottanasana I & II – Paschimottanasana

Adho Mukha Vrksasana – Paschimottanasana

Sirsasana – Paschimottanasana

Supta Padangusthasana I & II & III – Paschimottanasana

Dandasana – Paschimottanasana

Trianga Mukhaikapada Paschimottanasana – Paschimottanasana

Krounchasana – Paschimottanasana

Adho Mukha Eka Pada Upavistha Konasana – Paschimottanasana

Adho Mukha Dwi Pada Upavistha Konasana – Paschimottanasana

Urdhva Paschimottanasana I

Ubhaya Padangusthasana – Paschimottanasana

Urdhva Paschimottanasana II – Paschimottanasana

Adho Mukha Baddha Konasana - Paschimottanasana

Malasana – Paschimottanasana

Kurmasana - Paschimottanasana

Marichyasana I – Paschimottanasana

Ardha Pada Paschimottanasana – Paschimottanasana

Janu Sirsasana – Paschimottanasana

Chair Niralamba Sarvangasana – Viparita Karani – Akunchasana – Viparita Karani

Supta Baddha Konasana – arched over bolster

Savasana II

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Sequence 19 – Urdhva Prasarita Eka Padasana

Adho Mukha Virasana

Adho Mukha Sukhasana

Adho Mukha Svanasana

Baddha Hasta Uttanasana

Surya Namaskar – with lunges

Malasana – blanket roll for heels

Utthita Trikonasana

Ardha Chandrasana

Urdhva Prasarita Padangusthasana

Parsvottanasana

Prasarita Padottanasana I&II

Malasana – blanket roll for heels

Padangusthasana

Padahastasana

Padagulfasana

Uttanasana – blanket roll for heels

Malasana – blanket roll for heels

Virasana – Gomukhasana arms cycle - Paschima Namaskar

Adho Mukha Vrksasana

Sirsasana

Sarvangasana

Adho Mukha Svanasana

Eka Pada Adho Mukha Svanasana – at wall

Malasana

Eka Pada Rajakapotasana – forward on bolster

Supta Padangusthasana I & II

Supta Trivikramasana

Krounchasana

Eka Pada Upavistha Konasana

Dwi Pada Upavistha Konasana

Baddha Konasana

Adho Mukha Baddha Konasana

Upavistha Konasana

Samakonasana

Anjanayasana – Hanumanasana

Urdhva Prasarita Eka Padasana – knee at wall

Urdhva Prasarita Eka Padasana – foot at wall

Padagulfasana – block for head

Setubandha Sarvangasana

Viparita Karani

Savasana

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Monday, August 31, 2009

Sequence 18 – Backbends – Master Class

Surya Namaskar

Adho Mukha Vrksasana

Utthita Trikonasana

Virabhadrasana II

Utthita Parsvakonasana

Virabhadrasana I

Parivrtta Trikonasana

Parivrtta Ardha Chandrasana

Parivrtta Parsvakonasana

Janu Sirsasana

Parivrtta Janu Sirsasana

Anjanayasana

Hanumanasana

Baddha Konasana

Malasana

Sirsasana

Virabhadrasana I – variations

Adho Mukha Svanasana

Anjanayasana

Adho Mukha Vrksasana

Urdhva Dhanurasana – hands at wall

Chair Dwi Pada Viparita Dandasana – over blanket roll

Chair Dwi Pada Viparita Dandasana – head on blocks

Supta Padangusthasana I

Jathara Parivartanasana – knees bent

Sarvangasana

Paschimottanasana

Ardha Halasana

Chair Savasana

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Sequence 17 – Dwi Pada Viparita Dandasana

Adho Mukha Svanasana – hands to wall

Adho Mukha Svanasana – heels to wall

Surya Namaskar

Baddha Hasta Uttanasana

Tadasana – Gomukhasana arm variations

Adho Mukha Vrksasana

Adho Mukha Svanasana – hands to wall

Adho Mukha Svanasana – heels to wall

Utthita Trikonasana

Virabhadrasana II

Utthita Parsvakonasana

Virabhadrasana I

Parivrtta Trikonasana

Parivrtta Parsvakonasana

Parivrtta Ardha Chandrasana

Janu Sirsasana

Parivrtta Janu Sirsasana

Hanumanasana

Baddha Konasana

Malasana

Virasana – Gomukhasana arm variation

Supta Eka Pada Virasana

Chair Virabhadrasana I

Anjanayasana

Eka Pada Rajakapotasana – at wall

Eka Pada Rajakapotasana – forward

Adho Mukha Svanasana to Urdhva Mukha Svanasana 3 x10 cycles

Chair Dwi Pada Viparita Dandasana

Chair Urdhva Dhanurasana – hands at wall

Urdhva Dhanurasana – over bench, arms at wall

Chair Dwi Pada Viparita Dandasana – elbows on floor, hold chair legs

Dwi Pada Viparita Dandasana – elbows at wall

Supta Padangusthasana I

Jathara Parivartanasana – knees bent

Chair Bharadvajasana – 3 variations

Adho Mukha Dwi Pada Upavistha Konasana – vertical bolster

Paschimottanasana

Ardha Halasana

Chair Savasana

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Wednesday, August 26, 2009

Sequence 16 – lower backache 1 ½ hours

Adho Mukha Virasana x 5mins

Adho Mukha Sukhasana x 3mins each side

Uttanasana - over chair back rest x 5mins

Parsva Uttanasana – over chair back rest x 3mins on each side

Adho Mukha Svanasana x 3mins – hands to wall

Prasarita Padottanasana x 5mins

Chair Bharadvajasana x 3mins on each side

Utthita Marichyasana x 3mins each side

Utthita Hasta Padangusthasana I – weights x 2mins each side

Parsva Hasta Padasana – weights x 2mins each side

Malasana – blanket roll on thighs x 3mins

Pavanmuktasana – bench x 5mins

Parsva Pavanmuktasana x 3mins on each side

Urdhva Prasarita Padasana at wall x 5mins

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Sequence 15 – 3hours

Adho Mukha Virasana

Tadasana – arm variations

Vrksasana

Utkatasana

Garudasana

Utthita Trikonasana

Virabhadrasana II

Utthita Parsvakonasana

Ardha Chandrasana

Parsvottanasana

Prasarita Padottanasana

Uttanasana

Adho Mukha Svanasana

Supta Padangusthasana I & II

Urdhva Prasarita Padasana

Hanumanasana

Paschimottanasana

Trianga Mukhaikapada Paschimottanasana

Krounchasana

Janu Sirsasana

Eka Pada Upavistha Konasana

Dwi Pada Upavistha Konasana

Paschimottanasana

Virasana – Gomukhasana arms cycle

Adho Mukha Svanasana

Adho Mukha Vrksasana

Sirsasana

Anjanayasana

Supta Eka Pada Virasana

Supta Virasana

Supta Utthita Hasta Padasana – over mat roll

Bhujangsana I

Urdhva Mukha Svanasana – hands on blocks

Ustrasana – blocks between feet – bolster for hands

Dwi Pada Viparita Dandasana – bolsters crossed

Dwi Pada Viparita Dandasana - chair

Urdhva Dhanurasana – bench

Adho Mukha Virasana

Prasarita Padottanasana

Adho Mukha Svanasana

Parsva Uttanasana

Adho Mukha Sukhasana

Parsva Adho Mukha Sukhasana

Chair Bharadvajasana

Parsva Sukhasana

Bharadvajasana I

Marichyasana III

Ardha Matsyendrasana I

Paschimottanasana

Sarvangasana

Halasana

Supta Baddha Konasana

Salamba Purvottanasana

Ardha Halasana

Setubandha Sarvangasana

Viparita Karani

Savasana

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Sequence 14 – Restoratives

Supta Eka Pada Virasana x10mins

Supta Virasana x 10mins

Supta Baddha Konasana x10mins

Chair Dwi Pada Viparita Dandasana x 10mins

Sirsasana x 5mins

Chair Viparita Karani Sirsasana x 5mins

Dwi Pada Viparita Dandasana – crossed bolster x 5mins

Urdhva Dhanurasana – over bench x 5mins

Chair Sarvangasana x 10mins

Uttanasana x 5mins

Adho Mukha Dwi Pada Upavistha Konasana x 10mins

Paschimottanasana x 5mins

Ardha Halasana x 10mins

Setubandha Sarvangasana x 10mins

Viparita Karani x 10mins

Chair Savasana x 10mins

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Thursday, August 20, 2009

Sequence 13 – 2hours

Adho Mukha Svanasana x 5mins

Prasarita Padottanasana x 5mins

Baddha Konasana at wall x 10mins

Dwi Pada Upavistha Konasana forward x 10mins

Anjanayasana x 10mins

Eka Pada Rajakapotasana forward x 10mins

Supta Padangusthasana II x 10mins

Uttanasana – blanket roll x 10mins

Paschimottanasana x 5mins

Janu Sirsasana x 5mins each side

Supta Baddha Konasana x 10mins

Viparita Karani x 10mins

Chair Savasana x 10mins

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Wednesday, August 19, 2009

Sequence 12 – shoulders 1 ½ hours

Chair Dandasana x 5mins

Paschima Parvatanasana x 5mins

Ardha Paschima Baddha Hastasana x 2mins each side

Paschima Baddha Hastasana x 2mins

Vatayanasana (arms only) x 2mins on a side

Gomukhasana (arms only) x 3mins each side

Paschima Namaskar x 2mins

Chair Viparita Karani Sirsasana x 10mins

Chair Dwi Pada Viparita Dandasana x 10mins

Chair Sarvangasana x 10mins

Ardha Halasana x 10mins

Setubandha Sarvangasana x 10mins

Viparita Karani x 10mins

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Sequence 11 - 2hours

Adho Mukha Svanasana – hands at wall x 3mins

Uttanasana – hands down x 2mins

Adho Mukha Svanasana – heels to wall x 3mins

Uttanasana – hands down x 2mins

Prasarita Padottanasana x 3mins

Baddha Konasana at wall x8mins

Dwi Pada Upavistha Konasana (arms forward) x 4mins

Dwi Pada Upavistha Konasana (hold feet) x 4mins

Anjanayasana x 8mins

Eka Pada Rajakapotasana forward x 8mins

Supta Padangusthasana II x 8mins

Uttanasana – on slant plank x 5mins

Paschimottanasana x 5mins

Janu Sirsasana x 4mins each side

Paschimottanasana x 5mins

Supta Baddha Konasana x 8mins

Viparita Karani x 8mins

Savasana

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Sequence 10 - 3hours

Adho Mukha Virasana

Adho Mukha Svanasana – hands to wall x 2mins

Adho Mukha Svanasana – heels to wall x 2mins

Utthita Trikonasana x 1min on a side

Ardha Chandrasana x 1min on a side

Parsvottanasana x 3mins each side

Prasarita Padottanasana x 5mins

Uttanasana – blanket roll under heels x 5mins

Padagulfasana x 5mins

Virasana with Gomukhasana arm variations x 10mins

Adho Mukha Vrksasana 3x1min

Sirsasana x 10mins

Supta Utthita Hasta Padasana – over mat roll x 5mins

Chair Dwi Pada Viparita Dandasana x 10mins

Supta Padangusthasana I & II x5mins each side

Adho Mukha Sukhasana x 1min on a side

Parsva Sukhasana x 1min on a side

Parivrtta Adho Mukha Sukhasana x 1min each side

Adho Mukha Sukhasana x 1min each side

Paschimottanasana x 5mins

Parsva Dandasana x 1min each side

Parivrtta Paschimottanasana x 1min each side

Paschimottanasana x 2mins

Chair Bharadvajasana x 2mins on a side

Chair Viparita Karani Sirsasana x 10mins

Chair Niralamba Sarvangasana (5mins) –

Chair Viparita Karani (5mins) – then, Akunchasana (5mins)

Ardha Halasana x10mins

Setubandha Sarvangasana x 10mins

Viparita Karani x10mins

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Sequence 9 - Restoratives

Adho Mukha Virasana x5mins

Adho Mukha Sukhasana x 10mins

Adho Mukha Svanasana – hands to wall x 3mins

Adho Mukha Svanasana – heels to wall x 3mins

Prasarita Padottanasana x 5mins

Sirsasana x 5mins

Dwi Pada Viparita Dandasana – cross bolster x 5mins

Chair Uttanasana x 5mins

Chair Parsva Uttanasana x3mins each

Chair Niralamba Sarvangasana (5mins) – Viparita Karani (5mins) – Akunchasana (5mins)

Paschimottanasana x 5mins

Dwi Pada Upavistha Konasana x 10mins

Janu Sirsasana x10mins

Paschimottanasana x 5mins

Parsva Pavanmuktasana x 10mins

Ardha Halasana x10mins

Setubandha Sarvangasana x 10mins

Viparita Karani x10mins

Savasana

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Sequence 8 - 2hours

Supta Baddha Konasana x 5mins

Adho Mukha Sukhasana x 10mins (5min on a side)

Adho Mukha Svanasana – hands to wall x 3mins

Adho Mukha Svanasana – heels to wall x 3mins

Padagulfasana x 5mins

Prasarita Padottanasana x 5mins

Virasana with Gomukhasana arm variations x 10mins

Adho Mukha Vrksasana 3x1min

Sirsasana x 10mins

Adho Mukha Virasana x 2mins

Supta Padangusthasana I & II x3mins each side

Anjanayasana x10mins

Hanumanasana x 10mins

Dwi Pada Viparita Dandasana – cross bolster x 8mins

Chair Dwi Pada Viparita Dandasana x 8mins

Baddha Konasana at wall x10mins

Dwi Pada Upavistha Konasana x5mins

Sarvangasana x10mins

Janu Sirsasana x10mins

Paschimottanasana x 5mins

Ardha Halasana x10mins

Setubandha Sarvangasana x 10mins

Viparita Karani x10mins

Savasana
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Tuesday, August 18, 2009

Sequence 7 - Restoratives

Adho Mukha Virasana x 5mins

Adho Mukha Svanasana x 5mins

Prasarita Padottanasana x 5mins

Supta Padangusthasana II & III x 3mins each side

Jathara Parivartanasana – knees bent x 3mins each side

Supta Baddha Konasana x 8mins

Supta Virasana x 8mins

Supta Matsyasana x 4mins each side

Chair Dwi Pada Viparita Dandasana x 8mins

Sirsasana x 8mins

Chair Bharadvajasana x 2mins each side

Adho Mukha Sukhasana x 3mins each side

Uttanasana x 5mins

Paschimottanasana x 5mins

Trianga Mukhaikapada Paschimottanasana x 5mins each side

Janu Sirsasana x 5mins each side

Dwi Pada Upavistha Konasana x 5mins

Baddha Konasana x 5mins

Chair Sarvangasana x 8mins

Chair Ardha Halasana x 8mins

Setubandha Sarvangasana x 8mins

Viparita Karani x 8mins

Savasana x 8mins

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Sequence 6 - Vata imbalance

Eka Pada Pavanmukhtasana x 3mins each side

Dwi Pada Pavanmukhtasana x 5mins – feet at wall

Adho Mukha Virasana x 5mins

Paschimottanasana x 5mins

Supta Baddha Konasana x 10mins

Janu Sirsasana x 5mins each side

Dwi Pada Upavistha Konasana x 10mins

Jathara Parivartanasana – knees bent x 10mins

Parsva Pavanmuktasana x 10mins

Setu Bandha x 10mins

Viparita Karani x 10mins

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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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Monday, August 17, 2009

Sequence 4 - Adho Mukha Svanasana

A sequence to improve your understanding of Adho Mukha Svanasana

Adho Mukha Virasana

Adho Mukha Sukhasana

Adho Mukha Svanasana

Utthita Trikonasana

Ardha Chandrasana

Adho Mukha Svanasana

Parsvottanasana

Adho Mukha Svanasana

Padangusthasana

Adho Mukha Svanasana

Padagulfasana

Adho Mukha Svanasana

Prasarita Padottanasana

Adho Mukha Svanasana

Uttanasana

Adho Mukha Svanasana

Virasana – (Ardha Paschima Baddha Hastasana – Paschima Baddha Hastasana – Gomukhasana Paschima Namaskar) – arms variations

Adho Mukha Vrksasana

Sirsasana II & I

Adho Mukha Svanasana

Baddha Hasta Uttanasana

Supta Padangusthasana I

Adho Mukha Svanasana – palms at wall, wrist on floor – extend from elbows to shoulders

Uttanasana – blanket/mat roll under heels

Parsvottanasana

Adho Mukha Svanasana – middle finger to wall, head on block – move middle finger up & forward to move head on block back

Uttanasana – blanket/mat roll under heels

Parsvottanasana

Adho Mukha Svanasana – hands on height (some folded mats) – dig dorsal spine in

Uttanasana – blanket/mat roll for heels

Parsvottanasana

Adho Mukha Svanasana – hands on horizontal blocks, fingers up – extension of elbows

Uttanasana – blanket/mat roll for heels

Parsvottanasana

Adho Mukha Svanasana – hands on vertical blocks – extension of upper arms

Uttanasana – blanket/mat roll under heels

Parsvottanasana

Adho Mukha Svanasana – wrist bones on blanket roll, fingers up wall – push on blanket roll to ascend buttocks

Uttanasana – blanket/mat roll under heels

Parsvottanasana

Adho Mukha Svanasana – hands to wall, block between feet, open ankle joints

Uttanasana – blanket/mat roll under heels

Parsvottanasana

Adho Mukha Svanasana – feet on height (blocks) to open calf muscles

Uttanasana – blanket/mat roll under heels

Parsvottanasana

Adho Mukha Svanasana – heels to wall – move head and buttock back

Uttanasana – blanket/mat roll under heels

Parsvottanasana

Adho Mukha Svanasana – hands at wall

Adho Mukha Svanasana - feet at wall

Adho Mukha Svanasana –classic pose

Baddha Hasta Uttanasana

Prasarita Padottanasana

Salamba Sarvangasana

Adho Mukha Sukhasana

Janu Sirsasana

Paschimottanasana

Ardha Halasana

Viparita

Savasana

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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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