BKSIYAA Introductory Practice Sequence
Poses listed as Moderator’s Choice, will be chosen on the day of Assessment
No. Asana Description Timing Menstruation Variations 1. Tadasana 45secs 2. Gomukhasana arms -•‐ 30secs each side Tadasana 3. Vrksasana -•‐ Garudasana Moderator’s Choice 30secs each side Vrksasana Garudasana – back to wall sacrum resting to wall 4. Utthita Hasta To support 45secs each side Utthita Hasta Padangusthasana Padangusthasana I 2 5. Utthita Trikonasana 30secs each side Support as needed 6. Utthita Parsvakonasana 45secs each side Support as needed 7. Virabhadrasana I 45secs each side Support as needed 8. Uttanasana -•‐ resting 30secs Support as needed 9. Virabhadrasana II 45secs each side Support as needed 10. Ardha Chandrasana 45secs each side Support as needed 11. Virabhadrasana III 45secs each side Support as needed 12. Uttanasana - resting 30 secs 13. Parivrtta Trikonasana 45secs each side Utthita Trikonasana 14. Parivrtta Ardha Chandrasana See Art of Yoga pl.13 45secs each side Ardha Chandrasana
15. Pa riv rtta Parsvakonasana Final 45secs each side Utthita Parsvakonasana
16. Parsvottanasana 45secs each side Concave back 17. Prasarita Padottanasana 60secs Concave back 18. Padangusthasana or Moderator’s Choice 30secs Concave back Padahastasana
19. Uttanasana Full extension 30secs Concave back -•‐ blocks as req. 20. Utkatasana 30secs Back to wall 21. Parighasana 30secs each side
22. Parvatasana in Virsasana 15secs each side With support 23. Supta Virasana With or without support 3-•‐5 minutes 24. Adho Mukha Virasana Transition only 10-•‐15secs
25. Salamba Sirsasana Support as required 5 minutes Viparita Dandasana: 5mins Bench or X-•‐ bolsters -‐‐ crown of head down 26. Adho Mukha Virasana Transition only 10-•‐15secs 27. Adho Mukha Svanasana 30secs Support as needed 28. Chaturanga Dandasana 15secs Salamba Purvottanasana 29. Urdhva Mukha Svanasana 30secs 3-•‐5mins 30. Bhujangasana 1 30secs 31. Salabhasana or Makarasana Moderator’s Choice 15secs
3 2. Dhanurasana 20secs 33. Ustrasana 30secs 34. Urdhva Dhanurasana From chair & Floor X 2 times each 35. Dwi Pada Viparita Dandasana On Chair-•‐ Legs parallel to 2-•‐3mins floor -•‐ Gem pl-•‐148 36. Adho Mukha Svanasana Transition 15secs 37. Bharadvajasana I Final 30secs each side 38. Bharadvajasana II 30secs each side 39. Marichyasana III Elbow bent -•‐LOY pl.301 30secs each side Marichyasana 1 – Twist only 40. Ardha Matsyendrasana I Preparatory learning to 30secs each side Parvatasana in Swastikasana or sit on foot, wall/foot Siddhasana (ie opposite to support –LOY 307-308 Moderator’s choice in no. 41)
BKSIYAA Introductory Practice Sequence
No. Asana Description Timing Menstruation Variations 41. Parvatasana in Swastikasana Moderator’s Choice 30secs each side or Siddhasana 42. Dandasana 30secs 43. Janu Sirsasana 30secs each side Head support 44. Triangamukhaikapada 30secs each side Head support Paschimottanasana 45. Marichyasana I Bend forward with hands 30sec each side Head support – hands holding entwined foot – not entwined 46. Paschimottanasana 1minute Head support 47. Upavistha Konasana Upright-‐‐ hands by hips 1minute 48. Baddha Konasana Upright-‐‐ hands by hips 1minute 49 Supta Baddha Konasana Gem for Women Pl.38 3 minutes Supta Baddha Konasana with 50. Dandasana – transition Support: 3-•‐5mins 51. Malasana I Heels down. Support as 45secs needed -‐‐ LOY pl.317
52. Paripurna / Ardha Navasana Moderator’s Choice 20secs 53. Urdhva Prasarita Padasana 90° 60 secs 54. Supta Padangusthasana 1 & 2 30secs each side Supta Padangusthasana 2 ONLY -‐‐ with support 1min each side
55. Chatushpadasana 45secs 56. Salamba Sarvangasana I 5 minutes Supported Supta Swastikasana 4mins 57. Halasana 2 minutes Supported Setu Bandha 58. Karnapidasana 30secs Sarvangasana 59. Eka Pada Sarvangasana 30secs each side 4mins 60. Parsvaikapada Sarvangasana 30secs each side 61. Parsva Halasana 30secs each side 62. Supta Konasana 30secs 63. Setu Bandha Sarvangasana Feet to support of wall or 1minute Adho Mukha Swastikasana bench, hands on back Head supported 64. Adho Mukha Swastikasana 65. Savasana Setup for Pranayama 7minutes
Pranayama Time change will be called 66. Bhramari 1A & 1B, 2A & 2B Light on Pranayama 2-•‐3 cycles each Ch21 Table 67. Ujjayi 1-‐‐ 4 8mins 68. Viloma 1-•‐3 6mins 69. Savasana 5mins
TEACHING SEGMENT — 5 Poses within 30 Minutes The candidate will teach 3 poses to the class – Candidates will receive their poses 30 minutes prior to teaching. 2 poses will be chosen by the assessment panel and 1 pose of your own choice. One of the poses will need to be a standing pose, to be chosen by the candidate, if panel has not given one
In addition to the three poses taught, the candidate will be required to teach inversions: Salamba Sirsasana will be taught to ONE student, and Salamba Sarvangasana and Halasana to the WHOLE class as a group.
Candidates will keep their own time. With the exception of the inversions the times given are meant to serve as a general guide for the overall timing.