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Experienced Beginner Sequence

July 7, 2012 by Sue

Experienced Beginners

It is important to practice between classes, especially if you want to progress.  Don’t worry about doing the asanas ‘correctly’ or ‘incorrectly’, learning is the reason you practice and eventually you will begin to be able to discern what what deepens the pose and what doesn’t.  If you have special issues, or your teacher has given you a particular variation of a pose or a prop, then you should remember that and do it in your practice.

You may be able to remember some of the instructions you were given in class, if so then you can work on those.  If not then you can try out the shape of the pose, and begin to understand how you feel in the pose, and how small changes in what you are doing effects how you feel.  Remember to keep your legs straight with knee caps pulled up when applicable, your chest open, your head on your shoulders and to keep breathing.  Repeating a pose more than once helps you understand it.

  • (1) Bharadvajasana
    (1) Bharadvajasana: 2 x holding arm if possible
  • (2) Adho Mukha Svanasana
    (2) Adho Mukha Svanasana: 2x
  • (3) Trikonasana
    (3) Trikonasana: 2x each side. Foot to wall, or in center of room
  • (4) Virabhdrasana II
    (4) Virabhdrasana II: 2x each side. Foot to wall, or in center of room
  • (5) Utthita Parsvakonasana
    (5) Utthita Parsvakonasana: 2x each side, arm up or down. Foot to wall or in center of room
  • (6) Virabhdrasana I
    (6) Virabhdrasana I: 2x each side. Foot to wall or in center of room
  • (7) Ardha Chandrasana
    (7) Ardha Chandrasana: 2x each side. With back to wall or in center of room
  • (8) Utthita Parsvakonasanaa
    (8) Utthita Parsvakonasanaa: 2x each side, or holding elbows. Foot to wall or in center of room
  • (9) Chatushpadasana
    (9) Chatushpadasana: 3x - Hold ankles, hands under feet or hold mat
  • (10) Salamba Sarvangasana
    10) Salamba Sarvangasana: 5 minutes if possible
  • (11) Dandasana
    (11) Dandasana
  • (12) Urdhva Mukha Paschimottanasana
    (12) Urdhva Mukha Paschimottanasana: 2x each side. Going further if possible
  • (13) Urdhva Mukha Janu Sirsasana
    (13) Urdhva Mukha Janu Sirsasana: 3x each side. Going further if possible
  • (14) Viparita Karni
    (14) Viparita Karni: 3 - 5 minutes
  • (15) Savasana
    (15) Savasana: 5 minutes

 

Filed Under: Practice Ideas

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— BKS Iyengar

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180 Little Lake Dr #1
Ann Arbor, MI 48103
734-622-9600
sue@yogaspaceannarbor.com

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