Beginners Home Practice Sequences To increase your knowledge and understanding of yoga, practice at home is required. This practice sheet is intended as a general guide for beginners. Each sequence takes approximately 20 to 30 minutes. Always leave at least 5 to 10 minutes for savasana at the end of the practice to ensure you finish refreshed. When menstruating exclude the poses marked with an asterix (*). Use the wall for support in the standing poses. Stay longer in the supine and resting poses. Let your practice be more passive. The original source of the illustrations used for these sequences is Yoga in Action for Beginners by Geeta S Iyengar. Monday

1. Supta sukhasana 2. Adho Mukha Virasana (simple cross leg over a (knees apart, big toes bolster, blanket for touching, extend trunk head) and arms forward)

3. Tadasana 4. Urdhva Hastasana x 2

6. Adho Mukha 5. Urdhva Svanasana (dog pose) – Baddhanguliyasana 8. Trikonasana or half - hands to wall standing in Tadasana 7. Tadasana

9. Parsvakonasana 12. *Sarvangasana – or 11. Virasana – hands in 10. Virabhadrasana I lie on bolster legs up wall Parvatasana

13. Swastikasana – rest 14. Savasana (5 – 10 mins) head on bolster

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Tuesday

1. Supta sukhasana 2. Adho Mukha Virasana (simple cross leg over a (knees apart, big toes bolster, blanket for touching, extend trunk 4. full Adho Mukha

head) and arms forward) Svanasana (dog pose) – 3. Tadasana , Urdhva or half - hands to wall Hastasana

6. Trikonasana 7. Virabhadrasana II 8. Parsvakonasana 5. Tadasana

12. Savasana (5 – 10 mins) 10. Virasana – hands in 11. *Sarvangasana – or 9. Dandasana Parvatasana lie on bolster legs up wall Wednesday

2. Adho Mukha 1. Supta sukhasana Virasana (knees (simple cross leg over apart, big toes a bolster, blanket for touching, extend

head) trunk and arms forward) 4. Urdhva Hastasana x 2 3. Tadasana

5. full Adho Mukha

Svanasana (dog pose) – 7. Trikonasana 8. Parsvakonasana or half - hands to wall 6. Tadasana

10. Prasarita 11. Prasarita Padottansana (i) Padottansana (ii) head 12. Sirsasana prep x 4 9. Parsvottanasana concave spine down

16. Savasana (5 – 10

14. Baradvajasana minutes) 13. Dandasana 15. *Sarvangasana – or lie on bolster legs up wall

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Thursday

1. Supta sukhasana 2. Adho Mukha Virasana (simple cross leg over (knees apart, big toes a bolster, blanket for touching, extend trunk head) and arms forward) 3. Uttanasana 4. Tadasana

5. Trikonasana 6. Parsvakonasana 7. Virabhadrasana II 8. Virabhadrasana I

12. *Sarvangasana – or 10. Dandasana 9. Virasana – hands in 11. Gomukasana lie on bolster legs up wall Parvatasana

14. Savasana (5 – 10 13. Swastikasana – rest minutes) head on bolster Friday

2. Adho Mukha Virasana 1. Supta sukhasana (knees apart, big toes (simple cross leg over a touching, extend trunk 3. full Adho Mukha bolster, blanket for head) and arms forward) Svanasana (dog pose) – or half - hands to wall 4. Tadasana

5. Trikonasana 6. Parsvakonasana 7. Utkatasana – bend 8. Vrksasana knees as if to sit

11. Swastikasana – rest 12. Savasana (5 – 10 9. Sirsasana prep x 4 10. *Sarvangasana – or lie head on bolster minutes) on bolster legs up wall Saturday Repeat any of the above sequences or make up your own.

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