Guruji B.K.S. Iyengar and Iyengar Yoga
Yoga Sequences-- 2nd Week of July
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Level 1 Tadasana (Mountain Pose) Urdhva Hastasana (upward hand position) Urdhva Baddhanguliyasana (upward bound finger pose) Vrksasana (tree pose) Uttitha Trikonasana (extended triangle pose) Virabhadrasana II (warrior II pose) Utthitha Parsvakonasana (extended sideangle pose) Ardha Chandrasana (half moon pose) Prasarita Paddotonasana (wide foot pose) Virasana (hero's Pose) Parvatasana in Virasana (mountain pose in hero's pose/fingers entwinde, arms extended over head) Adho Mukha Svanasana (downward dog) Urdhva Mukha Svanasana (upward dog) Bharadvajasana (seated twist) Dandasana (staff pose) Urdhva Hastasana in Dandasana (upward hand position in staff pose) Padangusthasana/Urdhva Mukha in Paschimottonasana (hold big toes, upward facing in Full-stretch-of-the-West-side of the body) Paschimottonasana (full stretch of the West side of the body pose) Halasana with toes on chair seat Eka Pada Sarvangasana (one legged shoulder stand) Salamba Sarvangasana (shoulder stand) Forward sukhasana (simple cross legged pose with head and arms resting on chair seat) Chair savasana (corpse pose with legs resting in chair seat) |
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Level 2
Adho Mukha Virasana Uttanasana Adho Mukha Svanasana Urdhva Hastasana Adho Mukha Svanasana Adho Mukha Vrksasana Ardha Chandrasana Virabhadrasana III Purvottonasana with hands on chair Urdhva Mukha Svanasana with hands on chair Dwi Pada Viparita Dandandasana over chair Sirsasana Salabhasana Bhujangasana Dhanurasana Urdvha Mukha Svanasana Urdhva Dhanurasana with feet in chair seat Setu bhandasana with feet on chair seat --> Salamba Sarvangasana --> Setu Bhandasana to chair Salamba Sarvangasana Ardha Halasana Forward sukhasana with forehead and arms resting on chair seat Chair Savasana
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Level 3 Adho Mukha Virasana Adho Mukha Svanasana Uttanasana Urdhva Hastasana Adho Mukha Svanasana Adho Mukha Vrksasana Pinca Mayurasana i) classic arm/palm position ii) holding brick between base of palms iii) palms facing upwards Sirsasana Parsva Sirsasana Eka Pada Sirsasana Purvottonasana Ustrasana Urdhva Dhanurasana with hands on bricks Urdhva Dhanurasana with feet on bricks/knees at wall Urdhva Dhanurasana with wrists and forearms at wall Dwi Pada Viparita Dandasana with elbows on bricks at wall Preparation for Kapotasana (dropping back from ustrasana to wall) Adho Mukha Vvirasana Yoga Mudrasana in Sukhasana Parsva Sukhasana Parsva Uttanasana Salamba Sarvangasana Eka Pada Sarvangasana Ardha Halasana Savasana |
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