IYANZ Introductory Assessment Practice – Sequence 1 Based on Australian Intro Sequence 2017

Asana in bold face are important on this level. The bold face Asana from the syllabus will be seen again on Intermediate

level 1, for the Assessors to make sure the practise is maintained. The menstrual practise (modification of the Asana when

needed) is given in the far right column. Please note that this is not a normal menstrual practice. Please use the wall or

trestle where appropriate.

The practice will not be called. You will have 2 hours to complete the practice and 10 minutes for Savasana.

You will also have 20 minutes for Pranayama which will be called.

No. Asana Description Timing Menstruation Variations

1. Tadasana plate 1 45sec

2. Gomukhasana arms –

Tadasana

30sec

3. Utthita Hasta

Padangustasana I

With heel support and

holding a belt, GfW, pl 120

45sec Utthita Hasta Padangustasana II – to

support

4. Vrksasana 30sec Support as needed

5. Utthita Trikonasana pl 4 30sec Support as needed

6. Utthita Parsvakonasana pl 8 45sec Support as needed

7. Virabhadrasana 1 45sec Support as needed

8. Uttanasana – resting 30sec Support as needed

9. Virabhadrasana II pl 15 45sec Support as needed

10. Ardha Chandrasana pl 19 45sec Support as needed

11. Virabhadrasana III pl 17 45sec Virabadrasana III support for hands

and foot

12. Uttanasana – resting 30sec Support as needed

13. Parivritta Trikonasana pl 6, 7 45sec Utthita Trikonasana

14. Parivritta Ardha Chandrasana YiA Pre pl 13 45sec Ardha Chandrasana

15. Parivritta Parsvakonasana pl 10 Final 45sec Utthita Parsvakonasana

16. Parsvottanasana Concave spine, hands on

floor

45sec

17. Prasarita Padottanasana Concave spine/hands to

floor pl 30

1min

18. Padahastasana 30sec Concave spine/feet apart

19 Uttanasana Final pose, pl 48 30sec Concave spine/feet apart

20. Utkatasana pl 42 30sec Back to wall

21. Parighasana pl 37-39 30sec

22. Parvatasana in Virasana 15sec

23. Supta Virasana With or without support,

pl 96

3min Supported

24. Adho Mukha Virasana Transition only 15 sec

25. Salamba Sirsasana Against the wall or use ropes

if needed, pl 184

5min Viparita Dandasana supported on

bench or X-bolsters crown of head

down

26. Adho Mukha Virasana Transition only 15 sec

27. Adho Mukha Svanasana 30sec Support as needed

28. Chaturanga Dandasana pl 66, 67 15sec Salamba Purvottanasana 3-5mins

29. Urdhva Mukha Svanasana pl 74 30sec Salamba Purvottanasana cont’d

30. Bhujangasana 20sec Salamba Purvottanasana cont’d

31. Dhanurasana pl 63 20sec Salamba Purvottanasana cont’d

32. Ustrasana pl 41 30sec Salamba Purvottanasana cont’d

33. Urdhva Dhanurasana I From chair and floor x2 Salamba Purvottanasana cont’d

34. Dwi Pada Viparita Dandasana On a chair/ legs parallel to

the floor/ arms to back of

chair, GfW, pl 148-149

2-3min Salamba Purvottanasana cont’d

35. Adho Mukha Svanasana Transition 15sec

36. Bharadvajasana II Final pose 30sec Bharadvajasana I

37. Marichyasana III Elbow bent, pl 301 30sec Bharadvajasana II

38. Ardha Matsyendrasana Preparatory learning to sit on

the foot, wall/foot support,

pl 307, 308

30sec Marichyasana I – twist only

39. Parvatasana in Swastikasana 30sec

40. Siddhasana 30sec

41. Dandasana 30sec

42. Janu Sirsasana pl 126,127 30sec Head supported

43. Maricyasana I

Bend forward with arms

entwined

30sec Head supported – hands holding foot

(not entwined)

44. Paschimottanasana Ugrasana/Bramacharyasana

pl 160 according to capacity

1min Head supported, feet apart

45. Upavistha Konasana Upright, hands by hips, GfW

pl 40

1min

46. Baddha Konasana

Upright – hands by hips 1 min Head supported

47. Malasana I, knees together

Heels down, Support as

needed (arms gripping

chair/column) pl 317

45 sec Supta Baddha Konasana with support

3-5 minutes

48. Paripurna Navasana 20sec Continue as above

49. Urdhva Prasarita Padasana 90° 20sec Continue as above

50. Supta Padangustasana I & II pl 284, 287 30sec Supta Padangustasana II with support,

1 min each side

51. Chattush Padasana GfW pl 102 (holding ankles)

1min Setu Bandha with brick support, bent

knees

52. Salamba Sarvangasana I pl 234 5min Supta Swastikasana with support 3

minutes

53. Halasana pl 240 2min Setu Banda Sarvangasana, on two

bolsters along the spine and legs, belt

around the thighs

54. Karnapidasana pl 245 30sec Same as above, stay in pose

55. Eka Pada Sarvangasana pl 250 30sec Same as above, stay in pose

56. Parsvaikapada Sarvangasana As far as possible pl 251 30sec Same as above, stay in pose

57. Parsva Halasana pl 249 30sec Come off bolsters to release the spine

58. Supta Konasana pl 248 30sec Same as above, stay in pose

59. Setubandha Sarvangasana With support ie feet on wall,

brick or stool GfW pl 97,98

45sec Adho Mukha Swastikasana – head

supported

60. Adho Mukha Swastikasana

61. Savasana

Eye bag, normal in breath/

deep out breath, pl 592

7min

Pranayama 20 minutes The practice will be called

1 Bhramari stage IA, IB, IIA,

IIB

LOP, pg 147 (three cycles

on each stage)

2 Ujjayi stage I, II, III and IV LOP, pg129-134

2 mins each stage

3 Viloma stage I, II, III, LOP, pg 146-147

2 min on each stage

Savasana

Teaching Segment – 30 minutes

You will receive your poses 30 minutes prior to teaching. Three poses will be chosen by the assessors and given as the

sequence. In addition to the three poses taught, you will be required to teach inversions: Salamba Sirsasana will be

taught to one student, and Salamba Sarvangasana and Halasana to the whole class, as a group.