Practice Sequence - Yoga Shala Boulder, Yoga In The ...yogashalaboulder.com/.../2013/04/HomePracticePoses.pdfHOME PRACTICE SERIES – MAY/JUNE 2013. Images are from “101 Yoga Flashcards”

HOME PRACTICE SERIES – MAY/JUNE 2013. Images are from “101 Yoga Flashcards” by Ramanand Patel and Beatrice Briggs.

1. Adho Mukha Svastikāsana >> (extending forward)

downward facing auspicious pose

5. Gomukhāsana in Tāḍāsana >>

cow-faced pose in mountain pose

*optional* 6. Sūrya Nāmaskara (5x) >>

Sun Salutation Series

Tāḍāsana> Nāmāskarāsana>

Ūrdhva Hastāsana> Uttānāsana>

Ardha Uttānāsana> Chaturāṅga Daṇḍāsana> Ūrdhva Mukha Śvānāsana Adho Mukha Śvānāsana>

Ardha Uttānāsana> Uttānāsana>

Ūrdhva Hastāsana> Nāmāskarāsana>

Tāḍāsana

7. Utthita Trikoṇasana >>

extended triangle pose

8. Utthita Parśvakoṇāsana >>

extended side-angle pose

9. Ardha Candrāsana >>

half moon pose

10. Vīrabhadrāsana I >>

warrior I pose

11. Pariṿrtta Trikoṇāsana >>

revolving triangle pose

12. Pariṿrtta Parśvakonāsana >>

revolving side-angle pose

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The Yoga Place * 444 Main Street, Suite 204 * La Crosse, WI 54601 USA * 608.784.2622 * [email protected] www.yogalacrosse.com

Practice Sequence Level: 1 Sequence: 3 Asanas: 15

1. Sukasana 2. Sukasana Twist 3. Adho Mukha Virasana

4. Adho Mukha Svanasana 5. Tadasana 6. Vrksasana

7. Utthita Trikonasana 8. Virabhadrasana II 9. Parsvottanasana

to Chair (hands on chair)

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1. Parvatasana in Virasana 2. Adho Mukha Virasana 3. Adho Mukha Svanasana

4. Tadasana 5. Urdhva Hastasana 6. Vrksasana

7. Utthita Trikonasana 8. Utthita Parsvakonasana 9. Parsvottanasana

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1. Supta Padangustasana 1

and 2 (to the side) Use strap as needed.

2. Adho Mukha Svanasana 3. Urdhva Baddhanguliyasana

4. Utkatasnana 5. Utthita Trikonasana 6. Virabhadrasana II

7. Virabhadrasana I 8. Uttanasana 9. Dandasana

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2. Adho Mukha Śvānāsana >>

downward facing dog pose

3. Tāḍāsana >>

mountain pose

4. Ūrdhva Baddhānguliyāsana >>

upward bound-finger pose

13. Pārśvottānāsana >>

(hands down if necessary)

intense-side-stretching pose

14. Prasārita Pādottānāsana >> (head to floor or brick)

spread-foot intense-stretching pose

15. Uttānāsana >>

intense-stretching pose

16. Virāsana >> (or Supta Vīrāsana)

hero pose

17. Baddhakoṇāsana >>

bound-angle pose

18. Upaviṣṭhakoṇāsana >>

seated-angle pose

19. Paśchimottānāsana >>

intense-stretch-of-the-west pose

20. Sālamba Śirṣāsana >> (up to 5 minutes)

supported headstand

21. Sālamba Sarvāṅgāsana >> (up to 5 minutes)

supported full-body pose (“shoulderstand”)

22. Halāsana >> (up to 3 minutes)

plow pose

23. Karnapīdāsana >>

ear-pressure pose

24. Suptakonāsana >> supine-angle pose

25. Savāsana

corpse pose

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1. Tadasana to Urdhva

Hastansana 2. Utthita Trikonasana 3. Utthita Parsvakonasana

4. Virabhadrasana I 5. Prasarita Padottanasana 6. Parvatasana in Virasana

7. Bharadvajasana I 8. Dandasana 9. Pascimottanasana

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1. Supta Virasana 2. Adho Mukha Virasana 3. Adho Mukha Svanasana

4. Urdhva

Baddhanguliyasana 5. Virabhadrasana II 6. Virabhadrasana I

7. Salamba Sirsanana 8. Chaturanga Dandasana 9. Urdhva Mukha Svanasana

Documents

Practice Sequence - Yoga Shala Boulder, Yoga In The ...yogashalaboulder.com/.../2013/04/HomePracticePoses.pdfHOME PRACTICE SERIES – MAY/JUNE 2013. Images are from “101 Yoga Flashcards”