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 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 mere repetition of postures.

A yoga practice is also significantly affected by 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 practised 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 practised 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 photograped 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

Supta Virasana

supine hero pose on bolsters

 

Ardha Halasana

half-plough pose

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

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

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 

Ardha Halasana

supported half-plough pose,

on Halasana bench

Viparita Karani

inverted lake/action on bolsters at wall

Supta Padangusthasana

supine foot and big toe pose,

arms overhead hold belt

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