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Intermediate: Basic

July 8, 2012 by Sue

Basic Intermediate Practice

This is a basic sequence for Intermediate students for a regular practice.  It assumes that you have no particular problems or injuries.  If you do than you need to adjust or substitute accordingly.  Please remember that a yoga practice is just that, and it is not a prescription nor should you plan to simply move from one pose to the next to the next without some sort of study and integration for each pose or between the poses as they build up in the sequence.  Following a sequence is not like sampling a box of chocolates.

  • (1) Virasana
    (1) Virasana
  • (2) Adho Mukha Svanasana
    (2) Adho Mukha Svanasana: 2x - Head may be free
  • (3) Trikonasana
    (3) Trikonasana: 2x each side
  • (4) Utthita Parsvakonasan
    (4) Utthita Parsvakonasan: 2x each side
  • (5) Virabhadrasana I
    (5) Virabhadrasana I: 2x each side
  • (6) Utthita Parsvottanasana
    (6) Utthita Parsvottanasana: 2x each side
  • (7) Prasarita Padottanasana
    (7) Prasarita Padottanasana
  • (8) Sirsasana
    (8) Sirsasana: 3 - 5 minutes
  • (9) Sarvangasana
    (9) Sarvangasana: 3 - 5 minutes
  • (10) Halasana
    (10) Halasana: 3 - 5 minutes or feet to floor.
  • (11) Janu Sirsasana
    (11) Janu Sirsasana: 2 - 3 minutes/side
  • (12) Paschimottanasana
    (12) Paschimottanasana: 2 - 3 minutes
  • (13) Bharadvajasana
    (13) Bharadvajasana: 3x - Whatever is possible for arms
  • (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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734-622-9600
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