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

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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