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home practice sequencelevel IISequence 1150 W. 22nd Street, 11th FloorNew York, New York 10011212 691 9642 www.iyengarnyc.org1 Ta d»a sana/Samasthitito UΩrdhva Hasta sana2x4 Ardha Candra sana2x7 Parivr»tta Pa rs vakon»a sana2x(Wherever the time is not given, the pose should be doneaccording to one’s capacity and time at one’s disposal.Repetitions are recommended over timings to avoid strain.)2 Utthita Trikon»a sana3 Utthita Pa rs vakon»a sana2 x each side2x5 Vima na sana2 x each side8 Utta na sana1x6 Parivr»tta Trikon»a sana2x9 Prasa rita Pa dotta na sana1x IYAGNY
home practice sequencelevel IiSequence 1 (cont)150 W. 22nd Street, 11th FloorNew York, New York 10011212 691 9642 www.iyengarnyc.org10 Sa lamba S irµs»a sana1-5 minutes14 Eka Pa da Sarva nƒga sana2x11 Adho Mukha Virµa sana(rest for 15 seconds)15 Pa rs va Hala sana2x(Wherever the time is not given, the pose should be doneaccording to one’s capacity and time at one’s disposal.Repetitions are recommended over timings to avoid strain.)12 Catus pa da sana3x13 Sa lamba Sarva nƒga sana3-8 minutes16 S ava sana5-10 minutes IYAGNY
home practice sequencelevel IiSequence 2150 W. 22nd Street, 11th FloorNew York, New York 10011212 691 9642 www.iyengarnyc.org1 Adho Mukha Virµa sana30 secs. to 1 min.4 Pa rs votta na sana2x7 Sa lamba Sarva nƒga sana3-8 minutes(Wherever the time is not given, the pose should be doneaccording to one’s capacity and time at one’s disposal.Repetitions are recommended over timings to avoid strain.)2 Adho Mukha S va na sana1-3 minutes5 Prasa rita Pa dotta na sana1x8 Hala sana1-3 minutes3 Utta na sana1-3 minutes6 Sa lamba S irµs»a sana(optional)1-5 minutes9 Dan»d»a sana1-3 minutes IYAGNY
home practice sequencelevel IiSequence 2 (cont)150 W. 22nd Street, 11th FloorNew York, New York 10011212 691 9642 www.iyengarnyc.org10 Upavis»t»a Kon»a sana1-3 minutes13 Baddha Kon»a sana1-3 minutes16 Catus pa da sana2x(Wherever the time is not given, the pose should be doneaccording to one’s capacity and time at one’s disposal.Repetitions are recommended over timings to avoid strain.)11 Pa rs va Upavis»t»a Kon»a sana(upright twist)1 minute14 Ja nu S irµs»a sana2x12 Pas cimotta na sana1-3 minutes15 Pavanmukta sana1x17 S ava sana(with support under knees) IYAGNY
home practice sequencelevel IiSequence 3150 W. 22nd Street, 11th FloorNew York, New York 10011212 691 9642 www.iyengarnyc.org1 Adho Mukha Virµa sana30 secs. to 1 min.4 Uµrdhva Baddha nƒguliya sana2x7 Adho Mukha S va na sana1 minute(Wherever the time is not given, the pose should be doneaccording to one’s capacity and time at one’s disposal.Repetitions are recommended over timings to avoid strain.)2 Adho Mukha SÔva na sana1-3 minutes5 Virµabhadra sana II2x8 Sa lamba S irµsa sana3-5 minutes3 UΩrdhva Hasta sana2x6 Virµabhadra sana I2x9 Bharadva ja sana4x IYAGNY
home practice sequencelevel IiSequence 3 (cont)150 W. 22nd Street, 11th FloorNew York, New York 10011212 691 9642 www.iyengarnyc.org10 UΩrdhva Mukha S va na sana(on chair)6x13 Adho Mukha S va na sana(hands to wall)1 minute(Wherever the time is not given, the pose should be doneaccording to one’s capacity and time at one’s disposal.Repetitions are recommended over timings to avoid strain.)11 Dvi Pa da Vipari ta Dan»d»a sana(on chair)2x14 Utta na sana(resting)1 minute12 Us»t»ra sana3x15 Pa rs va Utta na sana3x16 Ardha Hala sana(legs resting on chair)3-5 minutes IYAGNY
home practice sequencelevel IiSequence 4150 W. 22nd Street, 11th FloorNew York, New York 10011212 691 9642 www.iyengarnyc.org(Wherever the time is not given, the pose should be doneaccording to one’s capacity and time at one’s disposal.Repetitions are recommended over timings to avoid strain.)1 Adho Mukha Virµa sana2 Adho Mukha S va na sana(head supported/resting)1-3 minutes(head supported/resting)1-3 minutes4 Prasa rita Pa dotta na sana5 Sa lamba S irµs»a sana1-5 minutes(head supported on floor orblock)1-3 minutes7 Supta Baddha Kon»a sana(supported)5-8 minutes8 Supta Virµa sana(supported)5-8 minutes or as longas comfortable3 Utta na sana1x6 Chair Sarva nƒga sana or SetuBandha (over bolster)1-3 minutes9 Pas cimotta na sana(head supported)1-3 minutes10 S ava sana5-10 minutes or astime permits IYAGNY
Sa lamba S ir µs»a sana 1-5 minutes Adho Mukha Virµa sana (rest for 15 seconds) Catus pa da sana 3 x Sa lamba Sarva nƒga sana 3-8 minutes
