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Junior Intermediate Level 3 Practice Sequence - 2Hours & 15Minutes

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Junior Intermediate Level 3 Practice Sequence - 2Hours & 15Minutes BKS Iyengar Yoga Association of Australia Junior Intermediate Level 3 Practice Sequence - 2hours & 15minutes 1. Ardho Mukha Vrkasana (hands forwards) 31. Ustrasana 2. Ardho Mukha Vrkasana (hands back, like 32. Urdhva Dhanurasana (straight from ground) S Mayurasana – with hands apart, distance approx 33. Dwi Pada Viparita Dandasana (elbows supported to 50cm from wall) S the wall, feet with knees bent on 30cm high 3. Pincha Mayurasana (palms upwards) S support, e.g. viparita karani box or setu bandha 4. Pincha Mayurasana (palms downwards) bench, if not available, feet on blocks) 5. Salamba Sirsasana 7 minutes 34. Dwi Pada Viparita Dandasana (independent, away 6. Salamba Sirsasana II - 1 minute S from the wall, bent knees, feet on the floor) S 7. Parsva Sirsasana 30 seconds each side 35. Adho Mukha Svanasana (feet on blocks, heels to 8. Parivrttaikapada Sirsasana 30 seconds ea side S the wall) 9. Ekapada Sirsasana 30 seconds each side 36. Uttanasana 10. Parsvaikapada Sirsasana (final) 30 secs ea side S 37. Salamba Sarvangasana I - 8 minutes 11. Parivrtta Utthita Hasta Padangusthasana (see Yoga 38. Halasana 4 minutes a Gem for Women Pl.124) S 39. Parsva Halasana 30 seconds each side 12. Parivrtta Ardha Chandrasana S 40. Urdhva Padmasana in Sarvangasana S (to 13. Ardha Baddha Padmottanasana (full pose) S capacity*) 14. Uttanasana (full pose) 41. Pindasana in Sarvangasana S (to capacity*) 15. Ardha Baddha Padma Paschimottanasana S 42. Setu Bandha Sarvangasana S (1 minute & then 16. Parsva Upavista Konasana (see LOY pl 152) S come up to Sarvangasana for 30 seconds before releasing) 17. Parivrtta Upavista Konasana S (similar to Parivrtta 43. Jathara Parivartanasana (straight legs) S Janu Sirsasana but the legs are in Upavista 44. Supta Baddha Konasana (supported) Konasana position) 45. Swastikasana forward (supported) 18. Parivrtta Janu Sirsasana S 46. Savasana - 5 minutes S 19. Parivrtta Paschimottanasana S (Remain in Savasana until moderator advises all to 20. Marichyasana II (LOY pl.145 - 147) S begin pranayama together) 21. Malasana I (LOY pl 319, 320) S 22. Akarna Dhanurasana II (LOY pl.175) S Pranayama 23. Kurmasana II (arms extended backwards, see LOY 47. Kapalabhati Stage III pl.365) S 3 cycles 5-6 stokes a time S 24. Ardha Matsyendrasana I (arm straight and gripping 48. Bhastrika Stage III the foot) S 4 -5 cycles 5-6 stokes a time S 25. Padmasana 49. Bhramari Stages IVA & IVB 3 cycles each (refer 26. Tolasana LOP, table in chapter 21) S 27. Bhujapidasana S 50. Ujjayi Stages XI & XII 6 minutes S 28. Dwi Hasta Bhujasana 51. Viloma Stages VII &VIII 6 minutes S 29. Adho Mukha Svanasana 52. Savasana - 5 minutes 30. Urdhva Mukha Svanasana Each candidate should work within their capabilities in each asana If Padmasana in Sarvangasana does not come in Intermediate Junior 3, then at Intermediate Senior 1 it should be learnt for assessment, but in case it is still not possible, then for Intermediate Senior II it is a must. Teaching Segment - 40 Minutes Candidates will be given a list of asanas from which they will structure into a sequence to teach within 40 minutes. The list will include: 1 asana from the Introductory Level 2 or the Intermediate Junior Level 1or 2 syllabus 2 asanas from the Intermediate Junior Level 3 syllabus plus Salamba Sirsasana, Parsva Sirsasana, Eka Pada Sirsasana, Salamba Sarvangasana I, Salamba Sarvangasana II, Halasana, Parsva Halasana, Parsvaikapada Sarvangasana, Karnapidasana, and Supta Konasana The asanas of the syllabus for this level are marked with an S above BKS Iyengar Yoga Association of Australia Syllabus for Intermediate Junior Level III as given by Guruji, Yogacharya BKS Iyengar Plate No. # Asana 55 Ardha Baddha Padmottanasana - (classical asana) 133-135 Ardha Baddha Padma Paschimottanasana - (classical asana) 152 Parsva Upavisthakonasana Parivrtta Upavisthakonasana - similar to Parivrtta Janu Sirsasana, but the legs are in Upavistakonasana position) 164 & 165 Parivrtta Janu Sirsasana Parivrtta Paschimottanasana 175 Akarna Dhanurasana II 145 - 147 Marichyasana II 192 Salambha Sirsasana II Parivrttaikapada Sirsasana 208 & 209 Eka Pada Sirsasana 210 Parsvaikapada Sirsasana - (final) 211 Urdhva Padmasana in Sarvangasana - (if possible) 261 Pindasana in Sarvangasana (if Padmasana in Sarvangasana does not come in Intermediate Jr. 3, then at Intermediate Snr 1 it should be learnt for assessment, but in case it is still not possible then for Intermediate Snr II, it is a must.) 256-259 Setu Bandha Sarvangasana (and coming up to Sarvangasana). 275 Jathara Parivartasana - (with legs straight, as far down as possible) 313-314 Ardha Matsyendrasana I - (arm straight and gripping the foot) Gem Parivrtta Utthita Hasta Padangusthasana 348 Bhujapidasana Adho Mukha Vrksasana (palms back like Mayurasana with hands apart and in distance of one and a half feet from the wall) 357 Pincha Mayurasana - (palms downwards and then learn with palms upwards) 319 - 321 Malasana I - arms around legs and back, 365 Kurmasana II - arms extended backwards, 479 - 482 Urdhva Dhanurasana I - straight from ground 515-516 Dwi Pada Viparita Dandasana - (elbows supported, feet on 1 ft high support (ie: viparita karani box, setubandha bench that does not shake) then independently - bent knees, feet on the floor. Pranayama Kapalabhati (stage II) Bhastrika (stage I & II, 3 or 4 cycles, 5 to 6 stokes at a time) Bhramari (stages IIIA & IIIB) Ujjayi (stage IX & X) Viloma (stage VI) .
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