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Complete Iyengar Yoga Sequence

This sequence is not for beginners, however many of the postures are  taught to beginners as foundational and essential poses. Over time, as we continue to practice hatha yoga our bodies  become  seasoned, soften and open. We deepen into these same poses, but have  a  completely different experience each  time. Practicing  beginner postures, lays  down the foundation in which we can build onto.  It paves the path, enlightens  our awareness and we grow and evolve.  In a particular sequence, one posture should prepare the body for the next  posture, creating a safe and accessible experience, a balanced awareness and  renewed energy.  

Get to know the Eight Limbs of Yoga

Supta Padangusthasana

Supta Padangusthasana

Supta Padangusthasana

Supta Padangusthasana, This yoga posture is often done in three parts. This first part shown here, stretches the hamstrings and hips while developing abdominal strength. Often these poses are practiced at the beginning or end of a yoga sequence or as its own complete practice.

Extended hand to toe or heal

Open and  lengthen  your hamstrings, strengthen abdominals

Adho Mukha Svanasana

Supta Padangusthasana

Supta Padangusthasana

Adho Mukha Svanasana, Doward Facing Dog pose. A wonderful complete body stretch. This posture is very good for runners, those with stiffness in the legs, it tones the abdominals, eradicates tight shoulders and shoulder blades, and is a good alternative to inversions without putting weight on the neck or head. Healthy blood flow is brought to the heart and brain without strain, rejuvenates the brain by relieving any fatigue.

Downward facing dog

Foundational  standing  pose

Utthita Trikonasana

Supta Padangusthasana

Utthita Trikonasana

Uttihita Trikonasana, Extended lateral Triangle pose. This foundational pose, tones and strengthens leg muscles, removes stiffness in the legs and hips, relieves backaches and develops the opening of the chest. Essential standing pose in the Iyengar Yoga method.

Triangle

Essential  lateral  standing  pose

Ardha Chandraasana

Parivrtta Ardha Chandraasana

Utthita Trikonasana

Ardha Chandrasana, Half moon pose. Essential continuing standing pose. Tones lower region of the spine, can eliminate sciatica issues and lower backaches, stabilizes balance and tones legs and abdominals.

Half moon

Benificial for  back problems and  can relieve  sciatica 

Parivrtta Ardha Chandraasana

Parivrtta Ardha Chandraasana

Parivrtta Ardha Chandraasana

Parivrtta Ardha Chandrasana, revolved half moon pose. Continuing to intermediate standing twist. Strengthens legs and spine while increasing flexibility in the spine and ribs cage. Increases balance and focuses the mind.

Revolved half moon

Strengthens and  increases flexibility

Urdhva Dandasana

Parivrtta Ardha Chandraasana

Parivrtta Ardha Chandraasana

Half head balance

Coming up  with  two legs  strengthens  abdominals and  lower  back.

Salamba Sirsasana

Ardhu muka Virasana

Ardhu muka Virasana

Supported head balance

King  of  postures

simulates  glandular  sustem while  strengthens  upper body  

Ardhu muka Virasana

Ardhu muka Virasana

Ardhu muka Virasana

Child's pose

Restful  and  calming  after  strenuous  postures,  stablizes  blood preasure  after  Head  balance

Ardha Uttanasana

Ardhu muka Virasana

Ardha Uttanasana

Intense  spinal stretch, concave back

stretches  and  srengthens entire  back body, spinal  muscles and  stretches  hamstrings

Utrasana

Jathara Parivartanasana

Ardha Uttanasana

Camel

Foundational  Back extension

Viparita Dandasana

Jathara Parivartanasana

Jathara Parivartanasana

Inverted staff

Intermediate  Back  extension

Jathara Parivartanasana

Jathara Parivartanasana

Jathara Parivartanasana

Turning, twisting belly

challenging  deep  abdominal  twisting

Halasana

Salamba Sarvangasana

Halasana

Plough, toes on floor

Introspective, deep back  body  strengthening  stretch

Halasana

Salamba Sarvangasana

Halasana

Plough, interlocking fingers


Salamba Sarvangasana

Salamba Sarvangasana

Eka Pada Sarvangasana

Supported shoulder balance

Mother  of Asana, tremendously  beneficial for  organic  body,  reverses  the  effects  of  gravity on  you body/mind, preserver  of Youth

Eka Pada Sarvangasana

Parsvaika Pada Sarvangasana

Eka Pada Sarvangasana

One limb shoulder balance

Parsvaika Pada Sarvangasana

Parsvaika Pada Sarvangasana

Parsvaika Pada Sarvangasana

One limb turned shoulder balance

Krounchasana

Parsvaika Pada Sarvangasana

Parsvaika Pada Sarvangasana

Heron  

Requires  preparation  for  hamstrings , knees  and  hips  

Upavistha konasana

Upavistha konasana

Upavistha konasana

Seated angle

Opens  hips  and  hamstrings

Forward bend head resting calms, cools, brings attention Inward.

Savasana

Upavistha konasana

Upavistha konasana

Corpse

Intergration  from  practice 

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