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Practice Sequence for Beginners

July 7, 2012 by Sue

Beginning a yoga practice

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) Vrksasana
    (1) Vrksasana: 2-3x each side extend arms up if possible
  • (2) Utthita Trikonasana
    (2) Utthita Trikonasana: Use a wall for balance or a block for your hand if necessary
  • (3) Virabhadrasana II
    3) Virabhadrasana II
  • (4) Virabhadrasana I
    (4) Virabhadrasana I
  • (5) Adho Mukha Svanasana
    (5) Adho Mukha Svanasana: You can take your hands on the floor if you have been taught that way.
  • (6) Virasana
    (6) Virasana: Use bolsters as above or a block or blanket as you have been taught.
  • (7) Bharadvajasana I
    (7) Bharadvajasana I: Sit high enough you feel even. The back hand can go on a block.
  • (8) Viparta Karni
    8) Viparta Karni: Add more height under the hips as you get used to this pose.
  • (9) Savasana
    9) Savasana: 5 minutes at least

Filed Under: Practice Ideas

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— BKS Iyengar

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734-622-9600
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