10 Sequences for Practice

These sequences are designed to help students build their home yoga practice.
You may want to do the first sequence every other day and intersperse the other sequences in between. If you don’t have time for an entire sequence pick out a few poses to practice but be sure to include the inversions for you level and savasana.

After doing some of these practices you will get a sense of how to build your own practice depending on how you are feeling at the beginning of your practice and what you would like to feel at the end of the practice.

If you are very tired then skip these practices and do a restorative practice consisting of lying down poses over bolsters, Headstand if you are able to do it,  backward extensions over chairs, supported shoulder stand, setu bandha over a support , Viparita Karani with the bolster and the wall followed by Savasana.

The times will vary depending on how much time you have to spend.

If you are menstruating do not do inversions of any kind. If you feel up to it you can do some standing poses against the wall, plus supported supine poses and forward bends. Follow these with a supported back arch over a chair, supported setu bandha and then savasana. For particular problems please refer to Geeta Iyengar’s book Yoga A Gem for Woman

If you can’t remember the names of the poses listed below please refer to B.K.S. Iyengar”s book Light on Yoga , Geeta’s book Yoga a Gem for Women or Yoga the Iyengar Way by the Mehta’s.

I

Focus: Standing poses, inversions

  1. Samasthiti/Tadasana
  2. Urdhva Hastasana
  3. Urdhva Baddhanguliyasana
  4. Namaskarasana (hands in front of chest)
  5. Urdhva Namaskarasana (arms extended over head)
  6. Gomukhasana arms only, standing
  7. Paschima Baddha Hastasana ( arms behind the back holding the elbows)
  8. Paschima Namaskarasana (hands behind the back)
  9. Vrksasana
  10. Utkatasana
  11. Utthita Hasta Padasana
  12. Parsva Hasta Padasana
  13. Utthita Trikonasana
  14. Virabhadrasana II
  15. Utthita Parsvakonasana
  16. Virabhadrasana I
  17.  Vimanasana
  18. Ardha Chandrasana
  19. Virabhadrasana III
  20. Parivrtta Trikonasana
  21. Parivrtta Parsvakonasana  through Viminasana
  22. Parighasana
  23. Adho Mukha Virasana
  24. Paschimottanasana
  25. Salamba Sirsasana
  26. Salamba Sarvangasana
  27. Ardha Halasana
  28.  Karnapidasana
  29. Supta Konasana
  30. Parsva Halasana
  31. Halasana
  32. Paschimottanasana
  33. Savasana
  34. Pranayama Ujjayi I and II


II

Focus: Forward extensions, seated poses, twists inversions

  1. Uttanasana
  2. Adho Mukha Svanasana
  3. Parsvottanasana
  4. Prasarita Padottanasana
  5. Uttanasana
  6. Padangusthasana
  7. Adho Mukha Svanasana
  8. Dandasana
  9. Urdhva Hasta Dandasana
  10. Padangustha Dandasana
  11. Baddha Konasana
  12. Upavistha Konasana
  13. Padangustha Upavistha Konasana
  14. Swastikasana
  15. Parvatasana- in Swastikasana
  16. Virasana
  17. Parvatasana- in Virasana
  18. Gomukhasana
  19. Adho Mukha Virasana
  20. Paschimottanasana
  21. Janu Sirsasana
  22. Trianga Mukhaikapada Paschimottanasana
  23. Marichyasana I
  24. Upavistha Konasana
  25. Paschimottanasana
  26. Bharadvajasana I
  27. Bharadvajasana II
  28. Bharadvajasana – on a chair
  29. Salamba Sirsasana
  30. Salamba Sarvangasana
  31. Eka Pada Sarvangasana
  32. Parsvaika Pada Sarvangasana
  33. Halasana
  34. Karnapidasana
  35. Supta Konasana
  36. Parsva Halasana
  37. Ardha Halasana
  38. Paschimottanasana
  39. Savasana
  40. Pranayama – Ujjayi I and II
 

III

Focus:  standings for twists, seated twists, forward extensions, and inversions

  1. Parsvottanasana
  2. Prasarita Padottanasana
  3. Parivrtta Trikonasana
  4. Parivrtta Parsvakonasana – Vimanasana
  5. Parighasana
  6. Bharadvajasana I
  7. Bharadvajasana II
  8. Bharadvajasana – on a chair
  9. Urdhva Prasarita Padasana
  10. Paripurna Navasana
  11. Supta Padangusthasana I and II
  12. Supta Virasana – (Supta sthiti, this is the name of this group of poses)
  13. Supta Baddha Konasana
  14. Adho Mukha Virasana
  15. Paschimottanasana
  16. Uttanasana
  17. Adho Mukha Svanasana
  18. Salamba Sirsasana
  19. Salamba Sarvangasana
  20. Eka Pada Sarvangasana
  21. Parsvaika Pada Sarvangasana
  22. Ardha Halasana
  23. Halasana
  24. Karnapidasana
  25. Supta Konasana
  26. Parsva Halasana
  27. Ardha Halasana
  28. Halasana
  29. Paschimottanasana
  30. Savasana
  31. Pranayama – Ujjayi I and II

IV

Focus: strength, forward extensions, inversions

A continuous Cycle of linked asanas.  Repeat, gradually increase – 3, 5, 10, 12

Surya Namaskara

  1. Samasthiti
  2. namaskarasana
  3. Urdhva hastasana
  4. Uttanasana
  5. Adho Mukha Svanasana
  6. Urdhva Mukha Svanasana
  7. Chaturanga Dandasana
  8. Urdhva Mukha Svanasana
  9. Adho Mukha Svanasana
  10. Uttanasana
  11. Urdhva hastasana
  12. namaskarasana
  13. Samasthiti (repeat this series from number one through number 13,  building up to as many as twelve)
  14. Paschimottanasana
  15. Janu Sirsasana
  16. Trianga Mukhaikapada Paschimottanasana
  17. Marichyasana I
  18. Upavistha Konasana
  19. Paschimottanasana
  20. Bharadvajasana I
  21. Bharadvajasana II
  22. Bharadvajasana – on a chair
  23. Salamba Sirsasana
  24. Salamba Sarvangasana
  25. Eka Pada Sarvangasana
  26. Parsvaika Pada Sarvangasana
  27. Halasana
  28. Karnapidasana
  29. Supta Konasana
  30. Parsva Halasana
  31. Ardha Halasana
  32. Halasana
  33. Paschimottanasana
  34. Savasana

V

Focus: Seated poses, strength, forward extensions and inversions

  1. Dandasana
  2. Urdhva Hasta Dandasana
  3. Padangustha Dandasana
  4. Baddha Konasana
  5. Upavistha Konasana
  6. Padangustha Upavistha Konasana
  7. Swastikasana
  8. Parvatasana – in Swastikasana
  9. Virasana
  10. Parvatasana
  11. Gomukhasana

(Only sitting.  Utthita, Urdhva Hasta, Padangustha, Adho Mukha is omitted.) The following are done quickly sitting down:
 Paschimottanasana – (Dandasana, Urdhva Hasta Dandasana (extending the arms upwards while in Dandasna), Padangusthasana Dandasana, coming forward catching the big toes) and then to Paschimottanasana. Do 4 times

  1. Janu Sirsasana – ( Utthita Janu Sirsasana, Urdhva Hasta Janu Sirsasana, Urdhva Mukha Janu Sirsasana)
  2. Trianga Mukhaikapada Paschimottanasana – ( Utthita Trianga Mukhaikapada Paschimottanasana, Urdhva Hasta Trianga Mukhaikapada Paschimottanasana Urdhva Mukha Trianga Mukhaikapada Paschimottanasana
  3. Marichyasana I ( same as above)
  4. Upavistha Konasana (same as above)
  5. Bharadvajasana I
  6. Bharadvajasana II
  7. Supta Padangusthasana

   Surya Namaskara

  1. Samasthiti
  2. namaskarasana
  3. Urdhva hastasana
  4. Uttanasana
  5. Adho Mukha Svanasana
  6. Urdhva Mukha Svanasana
  7. Chaturanga Dandasana
  8. Urdhva Mukha Svanasana
  9. Adho Mukha Svanasana
  10. Uttanasana
  11. Urdhva hastasana
  12. namaskarasana
  13. Samasthiti  Do the above series at least 3 times working up to 6 or more)
  14. Salamba Sirsasana
  15. Salamba Sarvangasana
  16. Eka Pada Sarvangasana
  17. Parsvaika Pada Sarvangasana
  18. Halasana
  19. Karnapidasana
  20. Supta Konasana
  21. Parsva Halasana
  22. Halasana
  23. Paschimottanasana
  24. Savasana

VI

Focus: Leg extensions, twists, forward extensions, Inversions

  1. Utthita Trikonasana
  2. Utthita Parsvakonasana
  3. Parighasana
  4. Bharadvajasana – on a chair
  5. Bharadvajasana I
  6. Bharadvajasana II
  7. Paripurna Navasana
  8. Supta Padangusthasana I (Rt.) Supta Padangusthasana II (Rt.)
  9. Supta Padangusthasana I (Lt.) Supta Padangusthasana II (Lt.)
  10. Urdhva Prasarita Padasana to Supta Padangusthasana I (Rt.) back to Urdhva Prasarita Padasana to Supta Padangusthasana I (Lt.)back to Urdhva Prasarita Padasana
  11. Urdhva Prasarita Padasana to Supta Padangusthasana I (Rt.) to Supta Padangusthasana II (Rt.) to Supta Padangusthasana I (Rt.) lower legs to floor
  12. Urdhva Prasarita Padasana to Supta Padangusthasana I (Lt.) to Supta Padangusthasana II (Lt.) to Supta Padangusthasana I (Lt.) lower legs to floor
  13. Urdhva Prasarita Padasana to Supta Padangusthasana I (Rt.) to Supta Padangusthasana II (Rt.) to Supta Padangusthasana I back to Urdhva Prasarita Padasana
  14. to Supta Padangusthasana I (Lt.) to Supta Padangusthasana II (Lt.) to Supta Padangusthasana I (Lt.) lower legs to floor
  15. In the following 16-18 the practitioner will be lowering the left leg while attempting the asana on right side and vice versa
  16. Urdhva Prasarita Padasana to Supta Padangusthasana I (Rt.) to Supta Padangusthasana II (Lt.) to Supta Padangusthasana I (Rt.) lower legs to floor
  17. Urdhva Prasarita Padasana to Supta Padangusthasana I (Lt.) to Supta Padangusthasana II (Rt.) to Supta Padangusthasana I back to Urdhva Prasarita Padasana
  18. to Supta Padangusthasana I (Rt.) to Supta Padangusthasana II (Lt.) to Supta Padangusthasana I (Rt.) lower legs to floor
  19. Paripurna Navasana
  20. Paschimottanasana
  21. Janu Sirsasana
  22. Trianga Mukhaikapada Paschimottanasana
  23. Marichyasana I
  24. Upavistha Konasana
  25. Supta Virasana
  26. Supta Baddha Konasana
  27. Salamba Sirsasana
  28. Salamba Sarvangasana
  29. Eka Pada Sarvangasana
  30. Halasana
  31. Karnapidasana
  32. Supta Konasana
  33. Parsva Halasana
  34. Halasana
  35. Savasana

VII

Focus: standings for backward extensions, backward extensions, twists, inversions

  1. Samasthiti
  2. Urdhva Hastasana
  3. Urdhva Baddhanguliyasana
  4. Vrksasana
  5. Ardha Chandrasana
  6. Virabhadrasana III
  7. Adho Mukha Svanasana
  8. Salamba Purvottanasana
  9. Urdhva Mukha Svanasana
  10. Dhanurasana
  11. Salabhasana
  12. Ustrasana
  13. Parvatasana in Swastikasana
  14. Parvatasana in Virasana
  15. Bharadvajasana on a chair
  16. Bharadvajasana I
  17. Bharadvajasana II
  18. Salamba Sirsasana
  19. Eka Pada Sarvangasana
  20. Halasana
  21. Karnapidasana
  22. Supta Halasana
  23. Savasana

VIII

Focus: Strength, backward extensions, inversions and twists

1. Surya Namaskara
Samasthiti
Namaskarasana
Urdhva hastasana
Uttanasana
Adho Mukha Svanasana
Urdhva Mukha Svanasana
Chaturanga Dandasana
Urdhva Mukha Svanasana
Adho Mukha Svanasana
Uttanasana
Urdhva hastasana
Namaskarasana
Samasthiti

2. Urdhva Mukha Svanasana
3. Dhanurasana
4. Salabhasana
5. Ustrasana
6. Bharadvajasana on a chair
7. Bharadvajasana I
8. Bharadvajasana II
9. Supta Virasana
10. Supta Baddha Konasana
11. Salamba Purvottasana
12. Salamba Sirsasana
13. Salamba Sarvangasana on a chair
14. Ardha Halasana
15. Setubandha Sarvangasana
16. Viparita Karani
17. Savasana

IX

Focus:  Inversions, forward extensions and twists

  1. Salamba Sirsasana
  2. Salamba Sarvangasana
  3. Eka Pada Sarvangasana
  4. Parsvaika Pada Sarvangasana
  5. Ardha Halasana
  6. Halasana
  7. Karnapidasana
  8. Supta Konasana
  9. Parsva Halasana
  10. Halasana
  11. Paschimottanasana
  12. Janu Sirsasana
  13. Trianga Mukhaikapada Paschimottanasana
  14. Marichyasana I
  15. Upavistha Konasana
  16. Paschimottanasana
  17. Bharadvajasana I One can attempt Bharadvajasana after each for each of the preceding forward extensions
  18. Savasana

X

Focus: Inversions and forward extensions

  1. Uttanasana
  2. Prasarita Padottanasana
  3. Adho Mukha Svanasana
  4. Uttanasana
  5. Salamba Sirsasana
  6. Paschimottanasana
  7. Janu Sirsasana
  8. Paschimottanasana
  9. Salamba Sarvangasana
  10. Eka Pada Sarvangasana
  11. Parsvaika Pada Sarvangasana
  12. Halasana
  13. Karnapidasana
  14. Supta Konasana
  15. Parsva Halasana
  16. Ardha Halasana
  17. Salamba Sarvangasana on a chair
  18. Setubandha Sarvangasana
  19. Viparita Karani
  20. Savasana
  21. Pranayama Ujjayi I and II