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, August 15, 2009

Sequence 1 - Supta Padangusthasana I

Supta Padangusthasana I

Supta Baddha Konasana

Adho Mukha Sukhasana

Adho Mukha Svanasana

Uttanasana

Prasarita Padottanasana

Utthita Trikonasana

Ardha Chandrasana

Utthita Hasta Padangusthasana

Parsva Hasta Padangusthasana

Parsvottanasana

Prasarita Padottanasana

Virasana – Gomukhasana - arm variations

Adho Mukha Virasana

Salamba Sirsasana

Salamba Sarvangasana

Paschimottanasana

Uttanasana – blanket roll under heels

Padangusthasana

Padagulfasana

Uttanasana – classic

Urdhva Prasarita Padasana – legs at wall, weight on feet

Urdhva Mukha Paschimottanasana II – stage 1

Eka Pada Adho Mukha Svanasana – foot/leg up wall

Urdhva Prasarita Eka Padasana – at wall

Anjanayasana

Hanumanasana

Parivrtta Supta Padangusthasana

Supta Trivikramasana

Adho Mukha Svanasana – Baddha Konasana – at wall – Eka Pada Rajakapotasana

Supta Padangusthasana I – belt overhead

Supta Padangusthasana II – long belt behind neck, block beside hip of down leg

Parsvottanasana

Utthita Trikonasana

Adho Mukha Svanasana

Supta Padangusthasana I & II – rolled face cloth behind extended, bottom thigh

Parsvottanasana

Utthita Trikonasana

Adho Mukha Svanasana

Supta Padangusthasana I – belt over head

Supta Padangusthasana I I – belt behind neck

Parsvottanasana

Utthita Trikonasana

Adho Mukha Svanasana

Supta Padangusthasana I & II – heel on block

Parsvottanasana

Utthita Trikonasana

Adho Mukha Svanasana

Supta Padangusthasana I & II – blanket roll next to hip

Parsvottanasana

Utthita Trikonasana

Adho Mukha Svanasana

Supta Padangusthasana I & II – weight on down leg

Parsvottanasana

Utthita Trikonasana

Adho Mukha Svanasana

Supta Padangusthasana I & II – classic

Supta Eka Pada Virasana

Supta Virasana

Supta Baddha Konasana

Adho Mukha Virasana

Ardha Halasana

Setu Bandha Sarvangasana

Viparita Karani

Savasana

The sequence is so designed to work up to the final, classical pose Supta Padangusthasana I.
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