YOGA SEQUENCE BASED ON THE TEACHING OF BKS IYENGAR

Begin the sequence with a period to warm and loosen the body.  In general hold each pose for about 30 seconds.

TADASANA – The Mountain Pose or Upright Pose.

                        Stand upright with the arms by the side,  Weight balanced.

VRKASANA – Tree Pose.

                        Stand on one leg with arms raised.  Change legs.

UTTHITA TRIKONASANA – Stretched Triangle

                        Stand legs wide apart.  Right arm to right foot or leg, left                          raised in air.  Look up to raised arm.  Reverse position

UTTHITA PARSAVKONASANA – Stretched Flank Pose, or The                       Long Stretch

                        Feet wider apart.  Right leg bends to thigh parallel to                                             floor.  Left leg straight.  Right elbow to knee, or hand to                            floor.  Left arm stretches over.  Reverse position

VIRABHADRASANA – Standing Hero Pose

                        Legs as before.  Body upright,  Arms stretch forwards                                           and backwards.  Reverse position.

PARSVOTTANASANA – Flank Stretch

                        Feet short stride apart.  Front foot faces forwards, rear                                         foot at an angle.  Hands in prayer position behind back,                                 Stretch down to front leg. Reverse position.

SALAMBA SARVANGASANA – Shoulder Stand

                        Body upside down.  Rest on shoulders, hands support                                            lower back.

HALASANA – Plough

                        From Shoulder Stand feet come over head to floor.                                                Arms extend behind back.

SAVASANA – Corpse or Dead Man Pose

                        Lie flat on back, body straight, feet apart, arms out from                           sides of body.

BREATHING EXERCISE – Breath using UJAYII PRANAYAMA

                        Full abdominal throat breathing.