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 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.  

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

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

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

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 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

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Half head balance

Coming up  with  two legs  strengthens  abdominals and  lower  back.

Salamba Sirsasana

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Supported head balance

King  of  postures

simulates  glandular  sustem while  strengthens  upper body  

Ardhu muka Virasana

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Child's pose

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

Ardha Uttanasana

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Intense  spinal stretch, concave back

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

Utrasana

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Camel

Foundational  Back extension

Viparita Dandasana

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Inverted staff

Intermediate  Back  extension

Jathara Parivartanasana

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Turning, twisting belly

challenging  deep  abdominal  twisting

Halasana

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Plough, toes on floor

Introspective, deep back  body  strengthening  stretch

Halasana

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Plough, interlocking fingers


Salamba Sarvangasana

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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

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One limb shoulder balance

Parsvaika Pada Sarvangasana

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One limb turned shoulder balance

Krounchasana

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Heron  

Requires  preparation  for  hamstrings , knees  and  hips  

Upavistha konasana

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Seated angle

Opens  hips  and  hamstrings

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

Savasana

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Corpse

Intergration  from  practice