practice sequence - yoga shala boulder, yoga in the...
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HOME PRACTICE SERIES – MAY/JUNE 2013. Images are from “101 Yoga Flashcards” by Ramanand Patel and Beatrice Briggs.
1. Adho Mukha Svastikāsana >> (extending forward)
downward facing auspicious pose
5. Gomukhāsana in Tāḍāsana >>
cow-faced pose in mountain pose
*optional* 6. Sūrya Nāmaskara (5x) >>
Sun Salutation Series
Tāḍāsana> Nāmāskarāsana>
Ūrdhva Hastāsana> Uttānāsana>
Ardha Uttānāsana> Chaturāṅga Daṇḍāsana> Ūrdhva Mukha Śvānāsana Adho Mukha Śvānāsana>
Ardha Uttānāsana> Uttānāsana>
Ūrdhva Hastāsana> Nāmāskarāsana>
Tāḍāsana
7. Utthita Trikoṇasana >>
extended triangle pose
8. Utthita Parśvakoṇāsana >>
extended side-angle pose
9. Ardha Candrāsana >>
half moon pose
10. Vīrabhadrāsana I >>
warrior I pose
11. Pariṿrtta Trikoṇāsana >>
revolving triangle pose
12. Pariṿrtta Parśvakonāsana >>
revolving side-angle pose
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The Yoga Place * 444 Main Street, Suite 204 * La Crosse, WI 54601 USA * 608.784.2622 * [email protected] www.yogalacrosse.com
Practice Sequence Level: 1 Sequence: 3 Asanas: 15
1. Sukasana 2. Sukasana Twist 3. Adho Mukha Virasana
4. Adho Mukha Svanasana 5. Tadasana 6. Vrksasana
7. Utthita Trikonasana 8. Virabhadrasana II 9. Parsvottanasana
to Chair (hands on chair)
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The Yoga Place * 444 Main Street, Suite 204 * La Crosse, WI 54601 USA * 608.784.2622 * [email protected] www.yogalacrosse.com
Practice Sequence Level: 1 Sequence: 2 Asanas: 14
1. Parvatasana in Virasana 2. Adho Mukha Virasana 3. Adho Mukha Svanasana
4. Tadasana 5. Urdhva Hastasana 6. Vrksasana
7. Utthita Trikonasana 8. Utthita Parsvakonasana 9. Parsvottanasana
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The Yoga Place * 444 Main Street, Suite 204 * La Crosse, WI 54601 USA * 608.784.2622 * [email protected] www.yogalacrosse.com
Practice Sequence Level: 1 Sequence: 4 Asanas: 13
1. Supta Padangustasana 1
and 2 (to the side) Use strap as needed.
2. Adho Mukha Svanasana 3. Urdhva Baddhanguliyasana
4. Utkatasnana 5. Utthita Trikonasana 6. Virabhadrasana II
7. Virabhadrasana I 8. Uttanasana 9. Dandasana
Page 1 of 2
The Yoga Place * 444 Main Street, Suite 204 * La Crosse, WI 54601 USA * 608.784.2622 * [email protected] www.yogalacrosse.com
Practice Sequence Level: 1 Sequence: 2 Asanas: 14
1. Parvatasana in Virasana 2. Adho Mukha Virasana 3. Adho Mukha Svanasana
4. Tadasana 5. Urdhva Hastasana 6. Vrksasana
7. Utthita Trikonasana 8. Utthita Parsvakonasana 9. Parsvottanasana
Page 1 of 2
The Yoga Place * 444 Main Street, Suite 204 * La Crosse, WI 54601 USA * 608.784.2622 * [email protected] www.yogalacrosse.com
Practice Sequence Level: 1 Sequence: 2 Asanas: 14
1. Parvatasana in Virasana 2. Adho Mukha Virasana 3. Adho Mukha Svanasana
4. Tadasana 5. Urdhva Hastasana 6. Vrksasana
7. Utthita Trikonasana 8. Utthita Parsvakonasana 9. Parsvottanasana
2. Adho Mukha Śvānāsana >>
downward facing dog pose
3. Tāḍāsana >>
mountain pose
4. Ūrdhva Baddhānguliyāsana >>
upward bound-finger pose
13. Pārśvottānāsana >>
(hands down if necessary)
intense-side-stretching pose
14. Prasārita Pādottānāsana >> (head to floor or brick)
spread-foot intense-stretching pose
15. Uttānāsana >>
intense-stretching pose
16. Virāsana >> (or Supta Vīrāsana)
hero pose
17. Baddhakoṇāsana >>
bound-angle pose
18. Upaviṣṭhakoṇāsana >>
seated-angle pose
19. Paśchimottānāsana >>
intense-stretch-of-the-west pose
20. Sālamba Śirṣāsana >> (up to 5 minutes)
supported headstand
21. Sālamba Sarvāṅgāsana >> (up to 5 minutes)
supported full-body pose (“shoulderstand”)
22. Halāsana >> (up to 3 minutes)
plow pose
23. Karnapīdāsana >>
ear-pressure pose
24. Suptakonāsana >> supine-angle pose
25. Savāsana
corpse pose
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The Yoga Place * 444 Main Street, Suite 204 * La Crosse, WI 54601 USA * 608.784.2622 * [email protected] www.yogalacrosse.com
Practice Sequence Level: 1 Sequence: 5 Asanas: 13
1. Tadasana to Urdhva
Hastansana 2. Utthita Trikonasana 3. Utthita Parsvakonasana
4. Virabhadrasana I 5. Prasarita Padottanasana 6. Parvatasana in Virasana
7. Bharadvajasana I 8. Dandasana 9. Pascimottanasana
Page 1 of 2
The Yoga Place * 444 Main Street, Suite 204 * La Crosse, WI 54601 USA * 608.784.2622 * [email protected] www.yogalacrosse.com
Practice Sequence Level: 2 Sequence: 3 Asanas: 15
1. Supta Virasana 2. Adho Mukha Virasana 3. Adho Mukha Svanasana
4. Urdhva
Baddhanguliyasana 5. Virabhadrasana II 6. Virabhadrasana I
7. Salamba Sirsanana 8. Chaturanga Dandasana 9. Urdhva Mukha Svanasana