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

Wednesday, August 19, 2009

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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