A visual guide to
Iyengar yoga sequences
Sequencing
Structure is the secret to an enjoyable yoga practice. Asanas cannot be linked together any which way. The proper sequencing of poses is crucial to the
effective opening and closing of the body.
Each posture has a specific effect on the body when combined with another posture.
These effects can be used to heal, raise energetic states or soothe the body and mind.
The proper combination of asanas is fundamental to an intelligent understanding
of yoga that goes beyond the mere repetition of postures.
A yoga practice is also significantly affected by the order, in which asanas are performed in any particular session.
Appropriate sequencing is chosen according to the purpose and intention of the session,
and takes into account ones current physical and mental condition,
as well as the external conditions, such as the weather.
Yoga is an art and science – the sequencing of asana is the science of yoga.
About this guide
YOGAMALA Volume I & II
compiled by David Jacobs and Jürgen Meusel
is a visual guide, with photographs and complete sequences
for a balanced Iyengar yoga practice
This e-book is a pdf.file (103MB)
Volume I has 254 pages with more than 1500 photographs
Volume I Chapter I comprises 30 essential sequences
and Chapter II with 10 beginners sequences
Volume II comprises Chapter III of this visual guide is a pdf.file 104MB
with 578 pages with over 3000 photographs
over 80 individual complete sequences
YOGAMALA Volume I is divided into 2 chapters -
CHAPTER ONE
A compilation of sequences for students new to yoga - there are 30 various sequences for learning the asanas.
Here we have presented a variety of sequences of asanas that work effectively on the body, mind, and breath in order to bring about a required change. There are individual pictures of each asana in a complete sequence and the Sanskrit & English name for each pose is given. Asanas are pictured on one side only; two-sided asanas should be practiced on both sides.
A total of 30 sequences are introduced in the order of learning the asanas.
The first step in beginning yoga postures, or asanas is to become familiar with their shapes. This involves learning their geometrical configurations, their alignment and their direction of stretches required to form them.
CHAPTER TWO
The next 10 sequences are intended for beginners.
In Chapter 2 a total of 10 sequences have been introduced which can be practiced in rotation after the students have learned all the asanas from Chapter 1.
This practice can be spread over twice a day, in the morning and evening.
Sequences from 1 - 8 can be selected for the morning practice and sequence 9 and 10 in the evening to recover from the day’s exhaustion. Again each pose is named in Sanskrit and English with photographs in a complete sequence.
YOGAMALA Volume II is the third chapter in this series -
CHAPTER THREE
This third chapter deals with a variety of sequences from the Introductory level for a daily Iyengar yoga practice.
The guide is complex to include all the categories of asanas for a balanced yoga practice
There are 12 sequences for each category. (there are only 2 primary restorative sequences in the Restorative section. An extensive guide to restorative sequences has already been compiled by us)
Different categories of asanas are: - Standing asanas, Seated asanas, Forward extensions, Twists,
Inversions, Backward extensions, Abdominal Asanas, Surya Namaskar, Restorative asanas. In this visual guide, all photographed asanas are in a complete and balanced sequence with the name of asanas in Sanskrit and English. Props are used to make all poses accessible to students of all levels and abilities.
Salamba Purvottanasana
supported intense stretch of east body pose on chair/bolster
Parsva Adho Mukha
Upavistha Konasana
downward facing seated wide-angle pose,
foot on inverted chair
Dwi Pada Viparita Dandasana
two feet inverted staff pose,
on chair and bolsters, hands at wall
Ardha Matsyendrasana II
half-lord of fishes pose,
belt around Lotus knee, hold foot
Chair Setubandha Sarvangasana
bridge pose on chair,/bolsters,
feet on vertical blocks at wall
Chair Sarvangasana Baddha Konasana
supported shoulder balance pose,
with bound-angle legs
Urdhva Prasarita Padasana 60deg
upward extended feet pose , legs at 60deg
Supta Virasana
supine hero pose on bolsters
Paschimottanasana
intense stretch of west body pose,
feett on inverted chair
Dwi Pada Viparita Dandasana
two feet inverted staff pose,
on chair and bolsters, hands at wall
Chair Marichysana III
Marichy III pose with chair
Chair Viparita Karani
inverted action/lake on chair
Ardha Halasana
supported half-plough pose,
on Halasana bench
Supta Padangusthasana
supine foot and big toe pose,
arms overhead hold belt
Ardha Halasana
half-plough pose
Chair Adho Mukha Svanasana
downward facing dog pose,
feet on inverted chair
Chair Kapotasana
pigeon pose on chair/bolster,
feet on bolster, arms overhead
Ardha Matsyendrasana I
half-lord of fishes pose,
belt around shinbone
Eka Pada Sarvangasana
one-leg shoulder balance on chair
Viparita Karani
inverted lake/action on bolsters at wall
Phalkasana (plank)
high plank pose, feet on vertical blocks
at wall
Rope Sirsasana
supported head balance in rope
Chair Salamba Sirsasana
supported head balance, dorsal again chair seat
Salamba Sarvangasana I
supported shoulder balance
Adho Mukha Vrksasana
downward facing tree pose (hand stand) at wall
Rope Urdhva Mukha Paschimottanasana II
upward facing intense stretch of west body pose II in rope, hold heels at blocks
Chair Utthita Parsvakonasana
extended flank angle pose on chair
Urdhva Baddhangulyasana
in Dandasana
upward bound fingers in staff pose, belt around dorsal and feet
Chair Vimanasana
aeroplane pose on chair, back heel on block at wall
Parsva Eka Pada Sirsasana
one leg down to side in supported head balance, foot on chair seat
Chair Virabhadrasana III
warrior III pose, hands on chair backrest, raised foot at wall
Urdhva Hastasana in Swastikasana
upward arms in easy pose
Chair Ardha Chandrasana
half-moon pose hand on chair seat, back foot at wall
This visual guide is dedicated to
Yogacharya Shri B.K.S. Iyengar
in honour and appreciation of his life and work.
May this guide serve you well for many healthy years
