Iyengar Yoga Sequencing

While looking for an image for this blog post, I stumbled upon this excellent yoga blog with great sequences and cute drawings! I already blog about yoga sequences, practice, and philosophy in my Iyengar Yoga Blog, but want to try out this space. I'm using the wonderful and best Iyengar Yoga website I know of: Brad's Iyengar Yoga Notebook for notes on sequencing. As of recently, I no longer attend weekly yoga classes. I have been practicing and studying yoga for around 14 years all while taking weekly classes with the best certified high level Iyengar yoga teachers in Chicago, completing a one-year advanced studies program and another one-year teacher training program, attending full-day to weekend workshops both in and out-of-state. I used to practice 90 minutes after work almost every weekday, these days, I'm practicing around 30 minutes every morning with a couple of meditation practice. I thought this morning, I haven't been writing and forgetting many poses and some other aspects of sequencing. Here are the some sequencing principals from Brad's Iyengar Yoga Notebook: Sequences, it's a great refresher for the overabundant information on Iyengar Yoga.

1. Standing poses good preparation for: 
• forward 
• back bends
2. Adho Mukha Svansasana 
• good preparation for all poses
• good warm down after forward and back bends
3. Don't alternate back and forth between forward and back bends
4. Don't sequence active poses after cooling poses
• gently move body into preparation for Savasana after active session
• Active Poses
• standing inversions
• inversions (unless supported)
• arm balances
• backbends (unless supported)
• active twists
• Cooling Poses
• forward bends (especially seated)
• Supta Padangusthasana (esp. after back bends)
• Supta Baddha Konasana
• twists (gentle)
• Jalandhara-Bandha-type chin lock (almost all)
• Sarvangasana
• Halasana
• Setu Bandha
• Viparita Karani
5. Twists after forward bends
6. Warm down skillfully from active back bend session
• warm down with Adho Mukha Svanasana (hands + feet wider)
• then Adho Mukha Virasana (bolster under torso)
• supported Upavistha Konasana or Janu Sirsasana
• gentle Uttanasana
• no deep twisting held long
• Supta Padangusthasana
• Ardha Halasana (w/support on chair)
• Savasana with calves on a chair or prone 

Sequence - Inversions

exhale push navel in

Supta Baddha Konasana
- torso over horizontal bolster
- press toes at wall
- rest neck on thin roll
- back bend head shape

Adho Mukha Virasana
- knees on bolster
- fold over with forehead resting on bolster
- rest arms at side of torso

Wide Leg Uttanasana

Supta Padangusthasana II
- long rectangle fold under grounded knee
- weight on top of grounded knee
- belt heel
- rest moving leg's shin on bolster

Upvista Konasana
- seated on small fold
- rest forearms on vertical bolster
- keep buttocks moving down

Prasarita Padottanasana
- rest head on bolster
- move waist and shoulder-blades into body

Sirsasana

Halasana
(Toppling Halasana)
- like Viparita Karani
- shoulders on bolster - 1" away from wall
- blanket for for head

Salamba Sarvangasasna

(for period) Setu Banda
- mat covering bench, opened, not folded
- bolster parallel to bench, not perpendicular
- double fold for head
- shoulders resting on bolster

Cross Bolsters
- block at end of bolster
- blanket over bolster
- double fold for head
- while grabbing block, push away from wall

Savasana
- rest torso on bolster
- seated on double fold
- resting head on double fold

Swastikasana

Groin Work: Backbends & Twists

Backbends and twists are excellent for cold weather

Wide Leg Twist on Chair

Uttanasana
- with chair

Adho Mukha Svanasana
- with chair

Utthita Parsva Hasta Parsvakonasana
- standing with 90 degree bent leg on chair against wall
- block behind standing foot
- move navel and groin away from each other
- move butt away from wall (bent leg's)
- move butt toward wall (straight leg's)
- first concentrate on vertical movements, then horizontal

Utthita Parsvakonasana
- with bent legs foot on block
- back foot at wall

Uttanasana
- wide legs

Adho Mukha Svanasana

Gomukasana

Adho Mukha Svanasana
- hands into wall

Gomukasana
- open armpit

Pincya Maryasana
- strap narrower than shoulderstand

Viparita Dandasana
- then with head in Sirsasana
- feet on blocks at wall

Niralamba Sarvangasana
- at wall

Swastikasana
- with bolster into navel

Adho Mukha Virasana
- with bolster into navel

Savasana

Rotating Legs & Arms Inward

Adho Mukha Virasana

Uttanasana
- legs wide apart, keeping toes on mat

Dandasana
- block at highest height between legs

Marichyasana I
- simple twist

Marichyasana II
- twist other way
- hold hug bent leg

Uttanasana
- legs hip width apart
- concave back
- then head down

Dandasana
- block at highest height between legs

Marichyasana I
- simple twist

Marichyasana II
- twist other way
- hold hug bent leg

Uttanasana
- legs hip width apart
- concave back
- then head down

Utthita Trikonasana
- on angle

Utthita Parsvakonasana

Adho Mukha Svanasana Arms
- standing in Tadasana
- rotate the tricep toward the face
- move the arm from the armpit, up

Adho Mukha Svanasana
- rotate triceps inward/under
- move biceps toward wall
- move the back body into the front body
- move shoulders into body

Viparita Dandasana
- on chair

Ardha Urdhva Dhanurasana x3
- on chair
- mat and blanket hanging on back rest of chair
- press soles of feet into legs of chair
- bottom shoulder-blades at backrest
- elongate top of buttocks toward knees
- think of block still in between thighs
- then hands on wall

Niralamba Sarvangasana
- shoulderstand setup facing 6" away from wall
- place bolster at end of blanket setup
- strap on before going up
- swing shins up at wall
- hold unto bolster
- then place hands on back
- curl toes under
- lift inner heels, buttocks, and torso(?)
- rotate thighs inward
- interlace hands unto bolster
- end in supported Karnipadasana

Upvista Konasana
- sit on shoulderstand blanket setup
- start in Baddha Konasana
- press navel of bolster into navel
- fall forward
- extend arms forward

Supta Swastikasana
- then extend legs into Supta Tadasana

Dandasana/Virasana Sequence

Adho Mukha Virasana
- knees on 3 double folded blankets
- curl toes under

Inclinded Adho Mukha Virasana
- knees on 3 double fold blankets
- keep knees apart
- uncurl toes
- head down
- keep buttocks seated on heels

Uttanasana
- place metatarsals on rolled blanket

Baddha Konasana
- seated on 4 double folds
- then 2 blankets
- then seated on ground with feet on 2 blankets
- adjust buttocks
- hold skirt of feet to lift Baddha Konasana legs level to eyes

Lifted Upvista Konasana
- sit in Baddha Konasana on the ground
- lift legs up, level to head/shoulders

Uttanasana

Vibradrasana III
- press back foot into wall
- press finger tops on floor
- move outer thigh of grounded foot into waist

Uttanasana

Marichyasana III
- Marichyasana I, if menstruating

Parvrita Ardha Chandrasana
- black at little side of grounded foot
- feet placed halfway on mat
- mimic work in prior Vibradrasana III
- lifted leg's foot pressed into wall
- move outer thigh of grounded foot into waist

 Baddha Konasana
- seated on floor
- hold unto skirts of feet
- lift legs straight up

stability then mobility 
Supta Padangusthasana
- bend grounded leg
- strap at arch

Supta Padangusthasana
- showing bottom of foot variation

Supta Padangusthasana III
- bend both legs
- rest ankle on the other knee
- claps arms around grounded leg
- move legs toward torso
- keep vertical leg's knee away from head
- move ankle toward face

Supta Padangusthasana
- catch leg without strap
- straight leg
- keep other leg grounded and bent

Salamba Sarvangasana 
- Setu Bandha Sarvangasana, if menstruating

Swastikasana
- rest head on bolster

Adho Mukha Virasana
- legs together
- head down
- arms resting at sides

Twisting Sequence

Bharadvajasana
- seated on short end of bolster
- be seated in sitting bones

Prone Bharadvajasana
- be seated on ground
- keep short end of bolster to side
- lay down and twist to rest opposite cheek on bolster

Prone Supta Padangustasana
- turn twist to both left and right sides

Adho Mukha Virasana
- with blanket
- turn/twist to both left and right sides

Uttanasana
- on bolster
- turn/twist to both left and right sides

Prasarita Padottanasana
- turn twist to both left and right sides

Shoulderstand
- with chair

Supported Setu Banda Sarvangasana
- head/neck supported on 2 bolsters
- rest feet on blocks on high height
- same set up on chair as shoulderstand

Wide Leg on Chair
- twist to both left and right sides

Malasana

Meditative Practice

Prasarita Padottanasana

- classic

- Adho Mukha Svanasana arms

Supta Padangusthasana I & II

- pranayama blanket setup

- 1 rectangle wide fold & 1 trifold for torso

- rolled blanket for leg

- strap foot

Upvista Konasana

- 2 blankets

- bend forward

Prasarita Padottanasana

- classic

- then AMS arms

- then head down and hold shins

Uttanasana

- head down resting on blocks

Arda Sirsasana II

- Mudra

- T-shape blocks at wall

Viparita Dandasana

Niralamba Sarvangasana

- shoulderstand set up so top of head faces wall

- w/bolster at end of blankets just other side of wall

- keep top head 1" from wall

- strong lift of chest

- move legs toward face

(creates balance in the brain)

- then toes curled under

- lift legs

- rest interlaced hands on bolster

- finish in Karnipadasana

- hold unto bolster to come out of asana

Uttanasana

Supta Baddha Konasana

- over bolster

- hold elbows

then Supta Swastikasana

Baddha Konasana

- seated on bolster

- bend forward to lift buttocks into wall

Kidney Band, Inversions, Standing Sequence

Reclined Kidney Band
- support head and neck with 3 triple folded blankets
- soft block at kidney area of back clear of shoulder blades
- lay arms at sides
- extend legs
- then legs in Swastikasana, catching elbows
- repeat

Uttanasana
- spread legs wide
- concave back
- place hands on blocks

Utthita Trikonasana
- press back heel at wall
- place front heel across the mat

Uttanasana
- spread legs wide
- concave back
- place hands on blocks

Hasta Tadasana

- press palms into soft block

- extend arms over 

- reach arms behind ears

Vibradhrasana I

- extend arms up toward the ceiling and back behind head

Uttanasana

- extend arms up

- press palms together

Gomukasana

- one side

?Paschimasarasana?

Gomukasana

- other side

Adho Mukha Svanasana

- slanted blocks at wall

- press palms out to the side

- move into chest (movement from first kidney band asana)

Adho Mukha Svanasana

- butterfly arms

- move head toward ground through arms

Dwi Pada Dandasana

- extend arms

- hands hold elbows

- rest head on elbows

- then bring head to floor

- hold elbows

Adho Mukha Svanasana

- on chair at wall

- press heels of hands into seat of chair

Parsvottanasana

- press palms into seat of chair

Uttanasana

- spread legs wide

- turn toes in

- catch elbows

- rest head on forearms

Salamba Sarvangasana

- on chair

- 2 trifold blankets (for shoulders?)

- then legs in Badda Konasana

- move down to rest legs on blankets in Swastikasana 

Mudras

Chatush Padasana
- seal to hold open chest
- seated on interlaced fingers

Supta Padangustasana
- rest shin on bolster clear from knee and ankle

Upvista Konasana Leg
- twist

Viparini Karini

Restorative

Supta Padangusthasana II
- bolster arms distance length
- weight on straight leg
- belt foot and wrap behind head
- grab strap with opposite hand

Shoulder Work

Hasta Tadasana

- press into side of block between hands
Gomukasana
Repeat

Uttanasana 

- Bend forward on height raised to hips 

- place block between hands

- lift arms to be parallel to wall

Pincya Maryasana

- push palms into sides of block (for stability)

Armpit Chest Asana

- located just below the armpit

- opens up your psychology

- raise Namaskarasana arms overhead

- move arms behind ears

Adho Mukha Svanasana

- press butterfly hands into the wall

- rotate triceps under

- move head to floor

Ardha Urdhva Danuarasa
- at rope wall

Viparita Dandasana
- bolster for head

L-Shaped Upright Reclined Asana
- bolster and blanket on chair
- blanket near legs of chair to sit on
- sit in Baddha Konasana
- sit in Dandasana
- hands upright then to wall
- rest head on bolster setup on chair

Inversion Workshop w/Kathleen

Supta Padangusthasana
- Supta Padangusthasana I
- Supta Padangusthasana III
- Supta Padangusthasana II

Tadasana
- focus on keeping weight on heels (move body back)
- lifting the arches of feet

Uttansana
- keep weight on heels
- elongate front of the body downward
- place hands in from then next to feet
- keep legs straight

Adho Mukha Savasana
- heels on blocks

Uttihita Chaturanga Dandasana(Plank Position)
- lift breastbone

Adho Mukha Vrksasana
prep:
- belt at elbows
- face palms up, then down

Pincha Mayurasana

Sirsasana
prep
- partner keeps shins close to arms » move arms closer together
- fingers close to wall
- rotate thighs inward
- move legs back more

Salamba Sarvangasana
- don't lift shoulders, move away from neck (?)
- rotate thighs inward
- move legs back more

Arm Work

Gomukasana

Utthita Parsvokasana

Utthita Trikonasana
- w/Utthita Parsvokonasana arms

Gomukasana

Adho Mukha Savasana
- hands on slanted blocks
- press palms down

Adho Mukha Savasana

- hands on slanted blocks placed together
- press palms down
- head through arms toward ground

Moving toward Ardha Sirsasana

Viparita Dandasana

Wide Leg Twist on Chair

Parigasana

Asana?
- seated on chair
- bend over
- move pubis up
- retreat abdomen back
- hands on top of feet

Uttanasana
- rolled blanket at abdomen

Bakasana

Salamba Sarvangasana

Marichyasana III

Sirasansa

- height under knees

Standing & Inversions Sequence

Supine variations
- single fold blanket
- 2 double folds
- block medium height (to support kidney band)

Supta Dandasana
Swastikasanaa
- reach arms overhead

Supta Dandasana
Swastikasana
- change legs
- catch elbows

Uttanasana
- concave back
- medium block height

Prasarita Padottanasana
- medium block
- open kidney band

Utthita Trikonasana
- weight on inner foot
- contract outer thigh
- Iyengar created wider stance of feet
- experiment with distance of feet- high height block
- rotate kidney band

Uttanasana

Virabhadrasana II

Utthita Parsvokasana
- keep buttocks inline

Prasarita Padottanasana
- classic
- Adho Mukha Svanasana
- hold shins
- head on ground

Sirsasana

Viparita Dandasana
- trifold for kidney band

Halasana

Eka Pada Sarvangasana
- when existing, hold edges of mat
- keep shoulders down

Marichyasana II
- back leg in Upvista Konasana
- don't turn from neck
- take ear away from shoulder
- take UPK leg heel down

Upvista Konasana

Savasana

July 23rd Sequence

Reclined Asana
- head resting on 2 double folded blankets, don't rest on top of head
- kidney band resting on medium height soft block
- buttocks resting on double folded blanket
- extend legs out, keeping toes together
- rest arms at sides
- experiment with heights of blankets

Baddha Konasana

- on bolster

- then with feet resting on block

Utthita Parsvokonasana

- medium height block for hand

Utthita Parsvokonasana

- hand resting on the inside of the bent leg's foot

- lift bent leg's heel high

Malasana

- on chair with top of head resting on bolster and blanket

Utthita Padmasana

- standing with chair

- build enough height with bolsters, blocks, and blankets to reach hip height

- lift one leg up resting foot past hips like Padmasana

- use support of the wall with fingers

- move pelvis up

- move bent leg's groin downward

Urdhva

- bolster on chair lying on seat of chair

- seated on 2 double folded blankets on the ground

- bend back resting head on bolster

Ardha Urdhva Dhanurasana

- mat and one blanket on back of chair

- pivot at kidney band

- move closer to wall

Cross Bolsters

- 2 bolsters crossed

- 1 double folded blanket for head

- half Padmasana which each leg

- move knee away from torso

- mobility in hips protects knee

Viparita Karini 

- in cross bolsters setup

- remove blanket behind head

- rest shoulders on ground

Baddasana/Baddha Konasansa

- bend forward

Reclined Asana
- head resting on 2 double folded blankets, don't rest on top of head
- kidney band resting on medium height soft block
- buttocks resting on double folded blanket
- extend legs out, keeping toes together
- rest arms at sides
- experiment with heights of blankets

Kidney Band Sequence

Location of the kidneys and adrenal glands according to the back:

Reclined Asana
- head resting on 2 double folded blankets, don't rest on top of head
- kidney band resting on medium height soft block
- buttocks resting on double folded blanket
- extend legs out, keeping toes together
- rest arms at sides
- experiment with heights of blankets

Concave Uttanasana
- nod to Padangustasana
- loop strap
- press metatarsals into strap
- keep feet hip width apart
- press kidney band into strap

Prasarita Padottanasana
- concave back

Utthita Trikonasana

Viparita Dandasana
- kidney band on front of seat

Virasana
- knees on 2 double folded blankets
- double fold in between butt and shins
- toes tucked
- then toes lying flat

Dandasana

Bhadrasana
- seated on 2 double folded blankets

Face Wall 
- keep fingertips at wall
- lift heels
- evenly distribute toes and metatarsals

Tadasana
- evenly distribute toes and metatarsals
- lift leg into 90 degree position
- hands into Namaskarasana

Vrksasana
- hand at wall
- evenly distribute toes and metatarsals
- hands into Namaskarasana

Face Wall 
- keep fingertips at wall
- lift heels
- evenly distribute toes and metatarsals

Utthita Parsvakonasana

Concave Uttanasana
- keeping only big toes on mat

Adho Mukha Svanasana
- partner pumps rope (or belt) into kidney band

Viparita Karani

Savasana

June 18th Class

Supta Baddha Konasana
- toes at the wall
- bolster supporting torso

Virasana
- knees on bolster
- then head down
- arms resting by torso

Uttanasana
- concave back
- fingertips on bolster

Uttanasana
- then head down
- holding unto elbows

Utthita Parsvakonasana

Utthita Trikonasana

Prasarita Padottanasana
- head down
- AMS arms

Gomukasana

Sirsasana

Twist on bolster

Urdhva Mukha Svanasana

Baddha Konasana
- Upvista Twist

Upavistha Konasana


Vishnu Asana

Setu Bandha

Prasarita Padottanasana

Savasana
- on bolster and blanket

Chair Twists

Wide Leg Twist 
- with chair

Seated on the side of chair

Uttanasana
- with chair

Prasarita Padottanasana
- moving chair away

Marichyasana III

Viparita Dandasana

Salamba Sarvangasana
- with chair

Viparini Karni

Supta Baddha Konasana

Prone Savasana
- bolster
- space
- 2 double folded blankets

Shoulder & Groin Sequence

Supta Baddha Konasana
- strap at ankles
- bring knees up, toward head
- stabilize lower back
- widen knees

Supta Padangustasana
- with grounded leg bent

Virasana
- seated on heels with toes tucked
- then toes on ground
- separate knees
- bend forward

Tadasana
- hands up
- hands up with block between palms

Utkatasana

Adho Mukha Svanasana
- right then left lunge position

Uttanasana

Virabhadrasana I
- keep head down
- lift metatarsal to plant heels into ground
- lift back heel turn leg under dropped heel

1. back leg back
2. bent front leg
3. lift arms & chest

Adho Mukha Svanasana
- slanted block
- fingers point outward
- then point toward feet

Shalabhasana
- prone with sliding chair in front of you
- rest heel of hand on seat of chair
- open palms and fingers
- lift chest

Ardha Urdhva Dhanurasana
- folded mat & blanket on back of chair
- press bottom of feet into legs of chair
- backbend lift butt
- seat of chair on upper back & shoulders

Viparita Dandasana
- on chair
- extend arms

Wide Leg Twist on Chair

Malasana
- resting on chair
- draw in with navel
- butt back
- hand on feet
- bend forward

Uttanasana
- forearms resting on seat of chair
- head on forearms
- keep weight on heels

Savasana
- lie on bolster
- shoulders on ground
- rest calves on chair seat

Supta Padangusthasana Practice

Samyama the practice of the last 3 limbs of yoga » internal practice
Dharana - concentration
Dhyana - meditation
Samadhi - absorption

First 5 limbs » external practice

Dharana is the concentration on one thing at a time. Anti-force of multi-tasking. Focus and hold interest at one point, like chanting. This leads to meditation, Dhyana.

Supta Baddha Konasana
- strap top of ankle

Adho Mukha Virasana
- keep head down

Uttanasana
- keep head down

Supta Padangusthasana I
- knee bent

Supta Padangusthasana II
- knee bent

Supta Padangusthasana III
- knee bent

Supta Padangusthasana variation
- holding on to bent leg's foot
- bottom of foot facing ceiling

Supta Padangusthasana variation
- knees bent
- hold shin

Supta Padangusthasana variation
- in Padmasana

Supta Padangusthasana variation
- straighten leg without strap

Swastikasana
- bend forward
- move butt down

Uttanasan
- w/chair seated bent down
- keep torso close to things
- slowly straighten legs

 Facing wall stranding asana
- w/one leg bent on chair

Seated on chair
- w/one leg bent over
- resting on other forward bend
- Padmasana

Uttanasana 
- on chair
- eblows and arms on chair seat

Yoga Mudra

Savasana 
- on bolster