Sequencing Manual

© Celia Roberts Each sequence has a corresponding audio Practice Sequence One

Yoga & basics to open the chest and heart

5-10 breaths on each side. Take precautions with poses that may cause injury or harm to your body. Mindfulness and ahimsa will prevent injury.

Tadasana (Mountain pose) Samasthiti (Equal standing prayer pose) variation: raise hands above head with hands in prayer (Standing Forward Bend) to Padangusthasana (Big Toe Pose) Suyra Namaskar (sun salutations 3-8 cycles of your own choice) Vrksasana (Tree pose) (Triangle pose) II (Warrior II pose) Parsvakonasana (Extended Side Angle pose) Virabhadrasana I (Warrior I pose) variation: place back heel to wall Parsvottonasana (Intense Side Stretch pose): back heel to wall with Namaskar (prayer pose) hands or hold elbows Prasarita Padottonasana: (Wide leg forward bend) namaskar hands or hold elbows (Mountain pose) (Chair pose) (Eagle pose) Prasarita Padottonasana (Wide Legged Forward Bend) to each side Tadasana (Mountain pose) Uttanasana (Standing Forward Bend) Adho Mukha Savasana (Down Face Dog) to Plank Pose to (Child’s pose) x3 Remember with : protect back by pressing down through pubic bone, and lifting gently only to where you feel comfortable. Stabilise core abdominal muscles.

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Yoga & Meditation basics to open the chest and heart (continued from previous page) Bhujanghasana (Cobra pose) (Locust pose) (Bow pose) Remember: If these backbends hurt your lower back please change to gentle forward bends, ideally (one legged royal pigeon pose), and Paschimottonasana (seated forward bend) with knees bent. Adho Mukha Savansana (Down Face Dog) Ardha Pincha (Half Feathered Peacock Pose) forearms to floor in down face dog, feet to floor, raise one leg at a time. Adho Mukha Savansana (Down Face Dog) to Eka Pada Rajakapotasana (one legged royal pidgeon pose) Ardha (Half Lord of the Fishes pose) (Cow Faced pose): use belt behind back to draw hands together if not able to hold hands together (Boat pose) x 3 in between sets hug knees to chest whilst seated Setu Bandhasana (Bridge pose) Salamba (Shoulder Stand) practice with 3 blankets where possible and not during menstruation, not with neck or head injuries, or balancing difficulties (Plough pose) same precautions as above. Apanasana (Apana Pose) lying down with Knees to chest Viparita Kirani (inverted) legs up wall, place bolster/ blanket underneath hips Savasana (Corpse pose)

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Yoga & Meditation basics to open the chest and heart (continued from previous page)

Buddhist Metta (loving kindness) meditation (5-10 minutes) Buddha put it quite simply: You can search the whole tenfold universe and not find a single being more worthy of love and compassion than the one seated here-----yourself. Towards the self: May I be happy. May I be held in deep compassion. May I find peace. Towards loved ones: May you be happy. May you be held in deep compassion. May you find peace. Towards difficult or challenging people: May you be happy. May you be held in deep compassion. May you find peace. (Only do this if you feel strong, let compassion grow naturally and practice only at your own pace) Towards all beings: May you be happy. May you be held in deep compassion. May you find peace. Towards the self: Just as I wish well for those around me, may I be happy, may I be deep compassion, may I be peace. (feel compassion & peace in every cell of your body, every part of your being towards all). Practice Sequence Two

Hips, Legs and knees 5-10 breaths on each side. Take precautions with poses that may cause injury or harm to your body. Mindfulness and ahimsa will prevent injury.

Supta Padangusthasana (Reclining Big Toe pose) with belts, leg upright and then to either side of body (Side reclining leg lift) use belts if required Adho Mukha Svanasana (Down Face Dog) Vasisthasana (Side Plank pose) on elbows Vasisthasana (Side Plank pose) on one hand with knee bent and one leg in front for support Vasisthasana (Side Plank pose) or full variation with one leg raised and hand to foot (advanced) Adho Mukha Svanasana (Down Face Dog) Eka Pada Rajakapotasana (One-Legged King Pigeon Pose) (Low ) Parsvottonasana (Intense Side Stretch Pose) (Monkey Pose) Tadasana (Mountain Pose) Padangusthasana (Big Toe Pose) Utthita Hasta Padangustasana (Extended Hand-To-Big-Toe Pose) Utkatasana (Chair pose) Tadasana in preparation for (lift one heel to buttocks and hold in hand to stand in one legged balance to stretch front of thigh) Natarajasana (Lord of the Dance Pose) with hand of your choice

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Hips, Legs and knees (continued from previous page)

Utkatasana (Chair Pose) Utthita Trikonasana (Extended Triangle Pose) (Half Moon Pose) with blocks Utkatasana (Chair Pose) Virabhadrasana I (Warrior I Pose) Virabhadrasana III (Warrior III Pose) Bhujanghasana (Cobra Pose) Salabhasana (Locust Pose) Dhanurasana (Bow Pose) Adho Mukha Svanasana (Down Face Dog) Setu Sarvangasana (Bridge Pose) Urdhva Dhanurasana (Upward Bow or Wheel Pose) Balasana (Child's Pose) (Bridge Pose) Salamba Sarvangasana (Supported Shoulder Stand) with 2-4 blankets Halasana (Plough Pose) Janu Sirsasana (Head-to-Knee Forward Bend) Parivrtta Janu Sirsasana (Revolved Head-to-Knee Pose) I (Pose Dedicated to the Sage Marichi, I) Mahamudra (Great Seal Pose)

Meditation: Breath awareness meditation in lower abdomen (20 minutes daily). Meditation is best practiced first thing in the morning, or before retiring. Practice Sequence Three

Arms, Lungs & chest Please Read: Yoga Anatomy chapter 6-11 pp 71-223

Suyra Namaskar (sun salutations 3-6 cycles of your own choice) Tadasana (Mountain pose) Vrksasana (Tree pose) Trikonasana (Triangle pose) Virabhadrasana II (Warrior II Pose) Virabhadrasana I (Warrior I Pose) Parsvottanasana (Intense Side Stretch Pose) Uttanasana (Standing Forward Bend) Adho Mukha Svanasana (Downward Facing Dog) Vasisthasana (Side Plank Pose - 3 times each side) Chatus Pada Pitham (Tabletop pose) Parsvottanasana (Intense Side-Stretch pose) (Fish pose) Supta (Reclining Hero pose) Salamba Sarvangasana (Supported Shoulder Stand) Halasana (Plough pose) Apanasana (Knees to Chest pose) Jathara Parivrtti (Supine Twist) Savasana (Corpse pose) Practice Sequence Four

Legs & Apana Vayu

Tadasana (Mountain pose) Utkatasana (Chair pose) Virabhadrasana I (Warrior I pose) Utkatasana (Chair pose) Virabhadrasana III (Warrior III pose) hands to wall Utkatasana (Chair pose) Parsvottanasana (Intense Side Stretch pose) Utkatasana (Chair pose) Uttanasana (Standing Forward Bend) Garudasana (Eagle pose) Uttanasana (Standing Forward Bend) (Wide-Legged Forward Bend) Uttanasana (Standing Forward Bend) Adho Mukha Svanasana (Down Face Dog) Virasana (Hero pose) Balasana (Child’s pose) (Staff pose) Janu Sirsasana (Head-to-Knee Forward Bend) Dandasana (Staff pose) (Seated Forward Bend) Dandasana (Staff pose) Parivrtta Janu Sirsasana (Revolved Head-to-Knee pose) Dandasana (Staff pose) Paschimottanasana (Seated Forward Bend) Apanasana (Knees-to-Chest pose) Jathara Parivrtti (Supine Twist) Savasana (Corpse pose) Practice Sequence Five

Seated Postures

Supta (Reclining Bound Angle pose) Baddha Konasana (Bound Angle pose) Upavistha Konasana (Wide Angle Seated Forward Bend) (Easy pose) arms interlocked above head Virasana (Hero pose) arms interlocked above head Gomukhasana (Cow Face pose) Paschimottanasana (Seated Forward Bend) Janu Sirsasana (Head-to-Knee Forward Bend) Maha Mudra (Tortoise pose) Hanumanasana (Monkey pose) Navasana (Full Boat pose) Adho Mukha Upavistha Konasana (Upward Facing Seated Angle pose) I (Bharada’s Twist I) Practice Sequence Six

Inversions and Arm Balances

Suyra Namaskar (Sun Salutations 3-6 cycles of your own choice) Adho Mukha Svanasana (Down Face Dog) (Low Plank pose) Urdhva Mukha Svanasana (Upward Facing Dog) (Repeat these 3 postures in sequence 3 times) Salabhasana (Locust pose) Adho Mukha Vrksasana (Half – feet to wall) Adho Mukha Vrksasana (Full Handstand – feet to wall) Adho Mukha Vrksasana (Hands to bolster for extra balancing skills – not for wrist injuries) Pincha Mayurasana (Feathered Peacock pose) Urdhva Dhanurasana (Wheel pose) Sirsasana (Supported Headstand) with bricks to wall Salamba Sarvangasana (Supported Shoulder Stand) try the Sarvangasana cycle found in by Iyengar if you have time Eka Pada Sarvangasana (Single Leg Shoulder Stand) Halasana (Plough pose) Karnapidasana (Knee-to-Ear pose) Apanasana (Knee-to-Chest pose) Matsyasana (Fish pose) Apanasana (Knee-to-Chest pose) Jathara Parivrtti (Supine Twist) Savasana (Corpse pose) Practice Sequence Seven

Adho Mukha Svanasana (down Face dog) Adho Muka Virasana (Childs pose) Adho Mukha Svanasana

Repeat the following below four times Uttanasana (intense stretch - forward bend) Adho Mukha Svanasana (down face dog) Vasistasana (side plank) Adho Mukha Svanasana (down face dog) Chaturanga Dandasana (four limbed staff pose) Urdhva Mukha Svanasana (upward facing dog) Adho Mukha Svanasana (downward facing dog) (cobblers pose) (crane/crow)

Actve Adho Mukha Svanasana to Uttanasana jumpings with brick between legs x 3 (down dog to forward fold) Active Adho Mukha Svanasana to Urdhva Mukha Svanasana with brick under pubic bone 20 repetitions (down dog to upward dog) Adho Mukha Vrksasana (hand stand) 3 repetitions OR Uttanasana (intense stretch) to wall or bolster against wall, one leg high Ardha Pincha Mayurasana (half elbow balance) preparation (hands to chair, hands to block and strap to elbows)

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Pincha Mayurasana (full elbow balance) hands to chair and/or block with strap to elbows Adho Mukha Svansana (down face dog) hands to wall, external rotation arms with thumbs and index fingers to front of mat, use head support for long hold Salamba Sirsasana (head stand) half only with upside down L shape bricks to wall, head not touching the earth (inverted staff pose over chair - feet to wall at hip height) OR with bolster as variation (legs up the wall pose) Dwi Pada Viparita Dandasana (two foot inverted staff pose ~ feet to wall at skirting boards floor level and over chair, with forearms and head to the floor) Urdhva Dhanurasana (upward bow) hands to bricks 3 repetitions Urdhva Dhanurasana (upward bow) over chair Adho Mukha Svansana (down face dog) Ardha Halasana (half plough, with blankets under shoulders and thighs moving over bolster and through the back of chair) Savasana (use props and weight) Practice Sequence Eight

Uttanasana (forward bend) with brick between thighs Adho Mukha Svanasana (down face dog) jump back with brick between thighs Uttanasana with brick between thighs and jump back Adho Mukha Savasana with brick between thighs Remove brick, place bolster horizontally under body in down face dog and jump forward and over into uttanasana and then back again to down face dog over bolster (repeat 3 times) Vasisthasana (side plank) with Vrksasana (tree pose) legs Full Vasisthasana (side plank) hold big toe Adho Mukha Svanasana (down face dog) with belt to elbows and bricks under forearms Chaturanga Dandasana (four limbed staff pose) with brick under chest Urdhva Mukha Svanasana (upward facing dog) with belt to elbows behind back Adho Mukha Svanasana (down dog) with heels to wall Uttanasana (forward bend) with legs to wall Adho Mukha Vrksasana (hand stand) with bolster vertically against wall Adho Mukha Vrksasana (hand stand) with bolster under hands – not for wrist injuries Pincha Mayurasana (peacock pose or elbow balance) against wall with hands to bricks – three brick arm variations: palms to floor with brick between index finger and thumb palms to brick elbows to floor with forearms to wall and upper spine to brick on wall Tadasana (mountain pose) against wall with mula bhandha (root lock) and khechari mudra (tongue lock)

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Utthita Trikonasana (triangle) against wall, back to wall Parivrita Trikonasana (revolved triangle) facing wall Ardha Chandrasana (half moon) against wall, back to wall Parivritta Ardha Chandrasana (revolved half moon) facing wall Utthita Parsvokkonasana (one sided angle pose) against wall, back to wall Parivrrta Parsvokkonasana (revolved one sided angle pose) facing wall Parsvottonasana (one sided intense stretch pose) heel to wall, hands in Paschima Namaskar (prayer) and with brick in between Prasarita Padottanasana (wide legged forward bend) with legs wide, blocks to inner shins where required Virabhadrasana I (warrior 1) heel to wall, hands extended to brick Virabhadrasana III (warrior 3) hands to wall Utthita Hasta Padangusthasana (hand to foot pose) Ardha Baddha Padmottanasana (choose vrksasana (tree pose) for knee injuries) (half bound lotus standing forward bend) Salamba Sirsasana (supported) over two chairs and folded blankets (or for simple variation use two bricks) (supported shoulder stand) Salamba Sarvangasana with bolster under shoulders (shoulder stand) Paschimottanasana with brick between legs and head to bolster (seated forward bend) Savasana with weight on lower abdomen (corpse pose) Practice Sequence Nine

Uttanasana (standing forward bend) Adho Muka Virasana (childs pose) Adho Mukha Svanasana (down face dog) Vasisthasana (side plank) Adho Mukha Svanasana (down face dog)

Back to wall for next sequence Tadasana with brick between thighs (mountain pose) Prasarita Padottonasana (wide legged forward bend) hands in line with feet, lift head and eyes, stretch the neck Utthita Trikonasana use bricks x 2 (triangle pose) Ardha Chandrasana use bricks x 2 (half moon pose) Virabhadrasana II (warrior 2) (one sided angle pose) Hands to floor or to brick Parsvottanasana hands in paschima namaskar (one sided intense stretch) bring little fingers into upper dorsal spine Virabhadrasana I (warrior 1) Virabhadrasana III Hands to wall or railing (warrior 3) Uttanasana with back to wall (standing forward bend) Virabhadrasana III free standing (warrior 3) Tadasana (mountain pose) Adho Mukha Svanasana (down face dog) Adho Mukha Virasana (childs pose)

Salamba Sirsasana (shoulder stand) with two bricks to wall, then vary headstand with upavisthasana legs (wide legs) and baddha konasana (bound angle) legs Salamba Sarvangasana (shoulder stand) with blankets or bolster support under shoulders Baddha Konasana (bound angle legs) in Sarvangasana Upavistha Konasana (wide legs) in Sarvangasana Eka Pada (one legged) in Sarvangasana (shoulder stand) Janu Sirsasana (head to knee pose) Savasana (corpse pose) Practice Sequence Ten

Supta Baddha Konasana (supine bound angle pose) over bolster Adho Mukha Virasana (supported childs pose) over bolster Adho Mukha Svanasana (down face dog) over bolster Chaturanga Dandasana (four limbed staff pose) Urdhva Mukha Svanasana (upward facing dog) x3

Supta Padangusthasana I, II and III with base foot to wall (supine hand to big toe pose) Adho Mukha Svanasana (down face dog) hands interlock and overhead with hips to wall (camel pose) Ustrasana change hand interlock and hands over head with hips to wall Virasana arms extended (hero pose) Gomukhasana arms in Ustrasana (cow pose arms in camel pose) Garudhasana arms in Virasana (eagle pose arms in hero pose) Adho Mukha Svanasana (down face dog) Tadasana (mountain) Uttitha Hasta (Arms to side/parallel to floor) Tadasana (mountain) Utthita Trikonasana (triangle) Virabhadrasana II (warrior 2) Utthita Parsvakonasana (one sided angle pose) Parivrtta Parsvakonasana (revolved one sided angle pose) Adho Mukha Svanasana (down dog)

Parsvottanasana (one sided intense stretch) hands to blocks Parsvottansana (one sided intense stretch) heel to wall, hands to hips Parivrtta Parsvottanasana (revolved one sided intense stretch) Tadasana Paschima Namaskar arms with brick behind your body (mountain pose with arms in prayer behind body)

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Urdhva Dhanurasana x 3 (1 min hold each time) (upward bow) Urdhva Dhanurasana to Dwi Pada Viparita Dandasana (upward bow to two footed inverted staff pose) Practice Sequence Ten

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Urdhva Dhanurasana x 3 (1 min hold each time) (upward bow) Urdhva Dhanurasana to Dwi Pada Viparita Dandasana (upward bow to two footed inverted staff pose)

Salamba Sirsasana with chair and brick (shoulder stand) Ardho Mukha Svanasana (down dog) Ardho Mukha Virasana (childs pose) Salamba Sarvangasana (feet to wall) OR Chair (use blankets) with twist (shoulder stand) Halasana (plough) to drop back over chair (setu bhanda sarvanghasana) (supported bridge) Legs over chair Dandasana (seated staff pose) Paschimottanasana (seated forward bend) Janu Sirsasana (hold wrists where possible) (head to knee pose) Parivrtta Janu Sirsasana (revolved head to knee pose) Paschimottanasana (seated forward bend) Savasana (corpse) Practice Sequence Eleven

Supta Baddha Konasana (supine bound angle) with props bolster and strap Adho Mukha Virasana (child pose) over bolster Uttanasana (standing forward bend) long hold with brick between inner thighs Eka pada Adho Mukha Svanasana (one legged down dog) Vasisthasana (side plank) full variation Gomukhasana (cow faced pose) Bolster under buttocks, belt where necessary Adho Mukha Svanasana (down dog) with feet to bricks Jathara Parivartasana X 10 (revolved abdomen pose) Urdhva Prasarita Padasana X 20 (upward extended feet pose) Adho Mukha Svanasana (down dog) with blocks under forearms Tadasana (mountain) Utthita Trikonasana (triangle) with block and back foot to wall Vrksasana (tree) on bolster Ardha Chandrasana (half moon) with back to wall Vrksasana (tree pose) on bolster Virabhadasana II with back to wall Utthita Parsvakonasana with back to wall Vrksasana on block with long hold Urdhva Hastasana (raised hands pose) Paschima Namaskar with hands to brick (prayer) Parsvottanasana (one sided intense stretch pose) Vrksasana (tree) Adho Mukha Svanasana (down dog) Dandasana (staff pose) use blankets under buttocks to tilt pelvis and back to wall. Hands to bricks where necessary Bharadvajasana I (Bharadvajarasa’s twist - legendary seer, rishi) on chair or floor Marichyasana III (Marichi’s pose) Open clasp, full clasp Janu Sirsasana X 2 (head to knee pose) with chair, without chair Salamba Sarvangasana (shoulder stand from chair plough) from chair Halasana, 5 mins Baddha Konasana in Sarvangasana (bound angle pose in shoulder stand) Upavista Konasana in Sarvangasana with Eka Pada to chair (wide legs in shoulder stand to one legged shoulder stand) Savasana