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Years With Guruji: 1. Uttanasana 3. Uttanasana 2. Adho Mukha Svanasana

This document outlines a 36-pose yoga practice sequence taught by BKS Iyengar. The sequence focuses on poses such as uttanasana, trikonasana, parsvakonasana, and sirsasana. For each pose, detailed instructions are provided regarding proper alignment, such as turning the back foot in trikonasana and pressing the calf down in adhomukha svanasana to keep the legs parallel. The sequence finishes with restorative poses like sarvangasana, halasana, and savasana.

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453 views3 pages

Years With Guruji: 1. Uttanasana 3. Uttanasana 2. Adho Mukha Svanasana

This document outlines a 36-pose yoga practice sequence taught by BKS Iyengar. The sequence focuses on poses such as uttanasana, trikonasana, parsvakonasana, and sirsasana. For each pose, detailed instructions are provided regarding proper alignment, such as turning the back foot in trikonasana and pressing the calf down in adhomukha svanasana to keep the legs parallel. The sequence finishes with restorative poses like sarvangasana, halasana, and savasana.

Uploaded by

gulanikar7694
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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IYNAUS YEARS with GURUJI - Practice sequence #1 from Lois Steinberg

Each month of Guruji’s Centenary, with Geetaji’s blessing, IYNAUS is publishing sequences that Guruji
taught and/or practiced. The presentation is for the Iyengar Yoga sadhaka to attempt, digest, absorb,

without.

2. Adho Mukha Svanasana


1. Uttanasana 3. Uttanasana
feet apart. feet together, hold ankles.
4. Utthita Trikonasana
Twice. When turning the back foot in, do not turn the knee in.
Go wider with the legs. The top chest and back leg turn back.
As the bottom chest comes forward, so also the forward leg goes
forward. The parts move, the whole moves, the whole the sum of
the parts. The back leg buttock should do a backbend. The
forward leg buttock should cut in so the spine comes to the center.

5. Utthita Parsvakonasana
Make the back heel press strongly. There are diaphragms throughout the
body. The middle of the calf has a diaphragm. It should breath there. The
middle of the bent knee thigh has a diaphragm. If the leg does not bend
all the way there is no breath. Bring the middle thigh down and it can
breathe. Make rainbows- as in trikonasana, the top chest and back leg
turn back, and the bottom chest and forward buttock come forward.

6. Virabhadrasana 1 7. Ardha
Move towards the small Chandrasana
toe on the back foot and after jumping the legs
lift the knee. It should apart, make the ankles
widen, lift, and go up. like full moons, not new
Move towards the big moons. The ankles
toe on the forward leg. should extend.
Bend the knee further.

8. Adho Mukha 9. Salamba 10. Ekapada 11. Parsvaikapada


Vrksasana - Sirsasana 1- Sirsasana Sirsasana
stetch the thumb tail bone inside
side elbow more. to anus. Perineum
up, not towards
anus.

BKS Iyengar Yoga National Association of the United States p.1


IYNAUS YEARS with GURUJI - Practice Sequence #1 from Lois Steinberg

15. Baddha
Konasana in
Sirsasana 1 -
soles of the feet
pressing together
12. Virasana 13. Parsva Virasana 14. Upa vista Konasana in Sirsasana.
(not shown)
in Sirsasana 1 in Sirsasana 1- maintain in Sirsasana 1
the pelvis in the center, even.

17. Adho Mukha Svanasana - 18. Urdhva Mukha Svanasana -


the legs should run parallel, move the metatarsals towards the small
front and back. Move the calf toe side to lengthen the inner leg. The
down to do this. inner leg and arms tend to be shorter
16. Adho Mukha than the outer leg and arms. Make the
Vrksasana inner leg and arms longer.

20. Urdhva
Dhanurasana
Repeat 6 times.

19. Rope 1 - Hold upper rope, heels to wall,


go forward and back 6 times.

21. Rope 2 - Hold upper rope, face wall, 22. Dwi Pada Viparita
go back and come back up 6 times. Dandasana - Repeat 6 times.

24. Salamba Sirsasana 1 drop back into Dwi


Pada Viparita Dandasana, come up to Urdhva
Dhanurasana then up to Tadasana- 3 times.

23. Tadasana to Urdhva


Dhanurasana
if using wall, drop back 6 times

BKS Iyengar Yoga National Association of the United States p.2


IYNAUS
YEARS with GURUJI - Practice Sequence #1 from Lois Steinberg

27. Parivrtta Upavista


Konasana - as in Parivrtta
Janu Sirsasana with both legs
extended in Upavista Konasana.
(not shown)
25. Adho 26. Parivrtta Janu Sirsasana -
Mukha Two times. Turn the dorsal and lumbar.
Virasana After back bends, the sacrum does
not turn. Top arm behind ear.
Chin away from chest.
28. Pascimottanasana

32. Upavista Konasana


in Sarvangasana

29. Salamba 30. Ekapada 31. Parsvaikapada


Sarvangasana Sarvangasana Sarvangasana -
knees have to be straight
and hips even so there is
no strain on the back.

33. Baddha Konasana


in Sarvangasana - not
shown (soles of the feet
pressing together, knees 34. Arms overhead 35. Setu Banda Sarvangasana
apart in sarvangasana.) in Halasana - with brick under sacrum, belt upper
thighs; photo shown with no props.

36. Savasana - maintain lift of the chest so that


diaphragm and abdomen are soft. If you rest from
the center of the body, tension comes to the skin.
Soften from periphery inwards.

BKS Iyengar Yoga National Association of the United States p.3

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