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
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
Stand legs wide apart. Right arm to right foot or leg, left
raised in air. Look up to raised arm. Reverse position
– Stretched Flank Pose, or The
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
Standing Hero Pose
Legs as before. Body upright, Arms stretch forwards
and backwards. Reverse
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
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.