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 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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