Practice Sequence Week 1

The original source of the illustrations used for the following sequence is Yoga in Action for Beginners by Geeta S Iyengar.

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 – feet hip 4. Urdhva Hastasana x 2 distance apart

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

9. Trikonasana 10. Parsvakonasana 11. Virabhadrasana II 12. Uttanasana resting

13. Ardha 14. Uttanasana – feet 15. Uttanasana – feet 16. Prasarita apart, (i) concave spine together (i) concave Padottansana (i) concave Chandrasana x 2 (ii)fold head down spine (ii) fold head down spine

19. Upavista Konasana – 17. Prasarita 20. Upavista Konasana sit on folded blanket, Padottansana (ii) head hands in Urdhva 18. Tadasana – feet hands behind Hastasana down together

21. Upavista Konasana 22. Swastikasana - hands – belt to feet 23. Virasana 24. Dandasana in Parvartasana

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28. Adho Mukha

26. Gomukhasana – legs Svanasana – full pose 25. Urdhva Hasta 27. Dandasana only Dandasana

30. Full arm balance

preparation – hands to 32. Halasana – Level 1 29. Sirsasana floor, step half way up wall students do full preparation – Level 1 31. Uttanasana resting Sarvangasana in middle students do full of room headstand against wall

36. Halasana – feet to 33. Eka Pada 34. Sarvangasana 35. Eka Pada chair or floor Sarvangasana Sarvangasana

37. Urdhva Prasarita 38. Savasana (5 – 10 Padasana - hands to minutes) floor over head x 2 - 30 secs each

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Practice Sequence Week 2 The original source of the illustrations used for the following sequence is Yoga in Action for Beginners by Geeta S Iyengar.

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

hands to floor 4. Tadasana

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

12. Parsvottanasana 9. Parvritta Trikonasana 10. Uttanasana resting 11. Vimanasana

16. Urdhva Mukha 14. Prasarita 13. Prasarita 15. Adho Mukha Svanasana (i) no bricks (ii) Padottansana (ii) head Padottansana (i) concave Svanasana (dog pose) with bricks (iii) bricks, down spine hands turned out

18. Supta Baddha Konasana – belt around 17. Chaturanga Dandasana (i) no bricks (ii) feet and buttocks, blanket 19. Sirsasana against wall 20. Sirsasana preparation with bricks for head, arms to side 2 mins Beginners do x 4 resting on floor Sirsasana preparation No. 20

21. Sarvangasana – use 23. Halasana – feet to 24. Savasana (5 – 10 chair for feet if 22. Eka Pada floor or chair minutes) required Beginners do Sarvangasana to wall if required

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Practice Sequence Week 3

The original source of the illustrations used for the following sequence is Yoga in Action for Beginners by Geeta S Iyengar.

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

3. Tadasana - feet hip 4. Urdhva Hastasana distance apart

5. Urdhva

Baddhanguliyasana 8. Parsvakonasana standing in Tadasana 6. Tadasana 7. Trikonasana

10. Virabhadrasana II 9. Virabhadrasana I 11. Ardha Chandrasana 12. Uttanasana resting

14. Prasarita 15. Prasarita

13. Parsvottanasana Padottansana (i) Padottansana (ii) head 16. Vrksasana concave spine down

20. Supta Baddha 19. Level 1 do Supta Konasana – belt around

Virasana if practiced feet and buttocks, blanket 17. Padangusthasana 18. Padangusthasana Beginners do Supta for head, arms to side (i) concave spine (ii) head down Baddha Konasana No. 20 resting on floor

21. Adho Mukha Virasana - knees apart,

big toes touching, 22. Uttanasana extend trunk and arms 23. Dandasana 24. Urdhva Hasta forward to floor Dandasana

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25. Dandasana – belt 26. Swastikasana - 27. Dandasana – belt 28. Paschimottansana – (i) around feet hands in Gomukasana around feet take hold of big toes

29. Paschimottansana 31. Level 1 do Sirsasana 30. Sirsasana 32. Level 1 do Sirsasana – (ii) fold the trunk down preparation – Eka Pada (i) preparation against wall 2 mins Right leg up, (ii) Left leg up Beginners do Sirsasana Beginners do Sirsasana preparation No. 33 preparation No. 33

34. Adho Mukha

Virasana - knees apart, 35. Sarvangasana – use 33. Sirsasana big toes touching, chair for feet if required preparation x 4 extend trunk and arms 36. Eka Pada Sarvangasana Beginners do to wall if forward - resting required

37. Parsvaikapada 38. Halasana – feet to 39. Savasana (5 – 10 Sarvangasana – chair or floor minutes) Beginners repeat No. 36

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Practice Sequence Week 4

The original source of the illustrations used for the following sequence is Yoga in Action for Beginners by Geeta S Iyengar.

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

3. Tadasana - feet hip 4. Urdhva Hastasana distance apart

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

12. Padangusthasana (i) 9. Ardha Chandrasana - 10. Uttanasana resting concave spine 11. Parvritta Trikonasana hand on waist x 2

16. Adho Mukha Virasana 15. Virasana – hands in 13. Padangusthasana (ii) - knees apart, big toes 14. Virasana parvartasana head down touching, extend trunk and arms forward

17. Adho Mukha 18. Adho Mukha Svanasana from Svanasana from floor Uttanasana 19. Dandasana 20. Urdhva Hasta Dandasana

23. Paschimottansana – (ii) 21. Dandasana – belt 22. Paschimottansana – (i) fold the trunk down 24. Baddha Konasana around feet take hold of big toes

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25. Janu Sirsasana 26. Baddha Konasana 27. Janu Sirsasana – 28. Baddha Konasana Urdhva Hastasana

31. Sarvangasana – feet 29. Janu Sirsasana – belt 30. Sirsasana preparation x to chair or floor as required 32. Eka Pada around foot, concave spine 2 Beginners do to wall if Sarvangasana required

33. Halasana – feet to floor 34. Savasana (5 – 10 or chair minutes)

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Practice Sequence Week 5 The original source of the illustrations used for the following sequence is Yoga in Action for Beginners by Geeta S Iyengar.

1. Supta sukhasana 2. Virasana forward (knees (simple cross leg apart, big toes touching, over a bolster, extend trunk and arms blanket for head) forward) 4. Adho Mukha Svanasana (dog 3. Uttansana – feet apart, hold ankles pose) hands to floor

5. Half full arm 7. Full arm balance – balance – hands hands down on floor – on floor, step feet kick up to wall half way up wall Beginners repeat No. 5 6. Uttansana resting 8. Uttansana resting

11. Parsvakonasana 9. Tadasana 10. Trikonasana 12. Virabhadrasana I

15. Virabhadrasana III – Beginners repeat No. 16. Padangusthasana (i) 13. Virabhadrasana II 14. Uttansana resting 12 concave spine

17. Padangusthasana 20. Virasana hands in 18. Parsvottanasana 19. Virasana (ii) head down Parvatasana

23. Adho Mukha 21. Virasana – Hands in 22. Dandasana – belt 24. Urdhva Mukha Svanasana Gomukhasana around feet Svanasana

28. Upavista Konasana – 25. Chaturanga 27. Upavista Konasana – sit extend hands to Dandasana x 2 on folded diagonal 26. Baddha Konasana front, chest forward blanket

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29. Upavista Konasana 30. Supta Baddha Konasana 32. Level 1 do Sirsasana – belt around buttocks – hold big toes or 31. Baradvajasana against wall 2 mins use 2 belts and feet Beginners do Sirsasana preparation No. 35

33. Eka Pada Sirsasana 34. Baddha Konasana in – R leg half way Sirsasana – bring soles of down, L left half feet together, knees to 36. Sarvangasana – feet way down side 35. Sirsasana preparation x to chair or floor as 4 required Beginners do to wall if required

40. Karna pidasana –

39. Halasana – feet to feet to floor or hook 37. Eka Pada 38. Parsvaikapada chair or floor tops of feet on chair Sarvangasana Sarvangasana

41. Supta Konasana – 42. Halasana – feet to chair 43. Savasana (5 – 10 only if feet reach or floor minutes) floor

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