sequences for home practice

“REGULAR PRACTICE OF YOGA CAN HELP YOU FACE THE TURMOIL OF LIFE WITH STEADINESS AND STABILITY.”

-B.K.S. Iyengar

Pratyahara

Pratyahara, the fifth limb of yoga, means withdrawal of the senses. Patanjali Yoga Sutras describes pratyahara as a threshold between the outer and inner quests of yoga. Outer yogic practices include wholesome interactions with others, culture of the body through asana, and control of the breath while the inner quest refers to the more subtle practices of concentration and meditation which lead to a quiet mind.

In The Tree of Yoga, BKS Iyengar likens pratyahara to the bark of a tree. The bark creates a barrier that protects against disease and preserves the essence of the tree, the sap, so that the tree will be nourished and eventually bear fruit.

When using asana as a vehicle to explore pratyahara, the question is more how to practice than what particular poses to practice. Choosing poses that can be held without strain for longer timings is a sound approach. Observing the breath, relaxing the eyes and temples, maintaining focus on the actions of the pose, and recognizing thoughts and emotions that arise without reacting to them lays a firm foundation for pratyahara. Below are two recommended sequences. The printable PDF includes suggestions on timings, props, and methods of working in the poses. -Alicia

Sequence I

Tadasana
Utthita trikonasana
Utthita parsvakonasana
Prasarita padottanasana
Uttanasana
Adho mukha svanasana
Adho mukha virasana
Sirsasana
Salamba sarvangasana
Halasana
Janu sirsasana
Paschimottanasana
Supta baddha konasana
Savasana supported with Ujjayi I-IV
Savasana

Sequence II

Swastikasana
Virasana and cycle
Dandasana
Upavistha konasana
Baddha konasana
Malasana
Marichyasana 3
Jathara parivartanasna
Adho mukha svanasana
Setu bandha on brick
Savasana

pratyahara sequence printable PDF

Fall Season Asana Practice

Fall brings a dramatic display of nature transformed...cooler temperatures and waning daylight, abundant harvests and vibrant colors.

Yoga has been defined as the art of transformation. Asana, the practice of physical postures, provides a solid foundation for yoga study. In the poses, we begin with what is basic and familiar. We progress from the known to the unknown, from the gross to the subtle. Classical yoga texts use the term koshas (layers) to describe this progression of self study, beginning with the outermost (physical) and eventually penetrating the innermost (spiritual) aspects of oneself. In the Yoga Sutras, Patanjali lists several obstacles that impede progress on the yoga path, but states in Sutra 1.21 that "the goal is near for those who are supremely vigorous and intense in practice." The goal that Patanjali speaks of is samadhi. BKS Iyengar's commentary on this sutra defines this eighth limb of yoga as a "profound state of serenity".

Reading and reflecting on the classical yoga texts provides meaningful context for the practice of asana. Exploring the poses for their physical benefits is a starting point, but persistent practice yields other fruits including mental quietude and emotional stability. In BKS Iyengar's words, "Yoga is the golden key which unlocks the door to peace, tranquility, and joy."

The Fall practice sequence below features poses from all categories. Newer students or those wishing a shorter sequence may practice only those poses with an asterisk, while those with more experience may practice the entire sequence. The printable PDF includes practice tips and recommended resources for deeper study. — Alicia

* Siddhasana
* Tadasana
* Utthita trikonasana
Parivrtti trikonasana
* Utthita parsvakonasana
Parivrtti parsvakonasana
* Ardha chandrasana
Parivrtti ardha chandrasana
* Adho mukha svanasana
* Urdhva mukha svanasana
* Prasarita padottanasana I
Prasarita padottanasana II
* Urdhva prasarita padasana
Jathara parivartanasana
Sirsasana I
*Adho mukha virasana
* Virasana and cycle
Paryankasana
Pincha mayurasana
Salamba sarvangasana dropping to setubandha
* Setubandha sarvangasana with support
* Savasana

Printable PDF of Fall Season Asana Practice

balance

Balance, in its relationship  to strength, is integral to all movement.  Every asana allows opportunities to practice balance but none is as essential as Tadasana.  In Light On Yoga, Mr. Iyengar speaks to the correct method of standing:

”People do not pay attention to the correct method of standing.  Some stand with the body weight thrown only on one leg, or with one leg turned completely sideways.  Others bear all the weight on the heels, or on the inner or outer edges of the feet. This can be noticed by watching where the heels and soles of our shoes wear out. Owing to our faulty method of standing and not distributing the body weight evenly on the feet, we acquire specific deformities which hamper spinal elasticity. Even if we keep the feet apart, it is better to keep the heel and toe parallel to the median plane and not at an angle. By this method, the hips are contracted, the abdomen pulled in and the chest is brought forward.  One feels lighter in body and the mind acquires agility. If we stand only with the body weight on the heels, we feel the gravity changing; the hips become loose, the abdomen protrudes, the body hangs back and the spine feels the strain and consequently we soon feel fatigued and the mine becomes dull.” 

- B. K. S. Iyengar

In the following short sequence, the plate numbers in Light On Yoga of the classic poses are noted.  When needed,  use the wall, blocks, a chair to give a deeper understanding of the pose.  Look for aspects of Tadasana in each of the poses. -Karen

   Tadasana  (plate 1)
   Prasarita Padottanasana-straight arms  (plate 30)
   Tadasana
   Utkatasana  (plate 42)
   Tadasana
   Marichyasana III-standing with one foot on a chair (plate 303/304)
   Virabhadrasana I-both legs straight  (plate14)
   Tadasana 
   Ardha Chandrasana (plate 19)
   Plank pose
   Adho Mukha Svanasana (plate 75)
   Sirsasana-use the wall if needed  (plate 184/185)) or repeat Prasarita Padottanasana 
   Sarvangasana-feet on wall with legs bent or classic pose (plate 223/224/234)
   Savasana (plate 592)

ardha chandrasana

The half moon pose, ardha meaning half and chandra meaning moon, gives so many gifts for legs, knees, hips, spine and balance.  Like all of the standing poses, this pose asks for and gives back both strength and elasticity.  Mr. Iyengar, in Light On Yoga plate 18 and 19, speaks to the toning of the spine and the nerves that connect to our legs.

It is part of the standing pose series but can be integrated into a practice of lateral extensions or balance poses.  There is a quiet yet powerful quality to the pose as a pure balance.  But with the understanding that all yoga poses are balances, the pose can be practiced with a wall, a chair or a kitchen counter.  It is often said that one of the legacies of Mr. Iyengar’s life work will be the brilliance of his use of props.  This is not necessarily to make the pose easier, but to give us some of the essence. 

In Light On The Yoga Sutras of Patanjali, yoga sutra III.2 translated by Mr. Iyengar, says “A steady, continuous flow of attention directed towards the same point or region is meditation.”  While we may aim for strength and range of movement in yoga, we also create for the possibilities for peace and serenity. —Karen

poses to alleviate eye strain

In Yoga: The Path to Holistic Health (Chapter 7, Yoga for Ailments) B.K.S. Iyengar outlines an asana sequence to relieve headache and eye strain. Forward bends, mild inversions, supine poses, and introductory pranayama are included. Head support and eye covering are emphasized throughout. The abbreviated sequence below is for practitioners with no underlying medical conditions affecting the eyes. The printable PDF includes recommended timings, props, modifications, and related sutra study. -- Alicia

Adho mukha virasana
Prasarita padottanasana
Adho mukha svanasana
Uttanasana
Ardha halasana
Supta baddha konasana
Setubandha sarvangasana
Viparita karani
Supported savasana
Ujjayi pranayama in supported savasana

Printable PDF of eye strain sequence

Salamba Sarvangasana I, Supported Shoulderstand

“The importance of Sarvangasana can not be over emphasized.”  B.K.S. Iyengar

In Light on Yoga, there is more than a full page of effects/benefits derived from the regular practice of this asana.  Mr. Iyengar describes this pose as an “asana that strives for harmony and happiness in the human system.”

The translation of Salamba Sarvangasana means sarva or all/whole, and anga or limb/body.  Salamba is support.  “In this pose, the whole body benefits from the exercise/asana.”  

Please refer to Light on Yoga, Salamba Sarvangasana I plates 219-224 along with the effects at the end of the instructions.  If there are restrictions, use the support of the wall or a chair.  Always use the support of blankets under the shoulders to help get the balance on the outer shoulders and outer elbows.  Please do not do this pose without a teacher if you suffer from high blood pressure. —Karen