Yoga Sequences

Sequence 151 – Pita – 3hours

2011-12-28T06:11:00.001-08:00

Adho Mukha Virasana x2mins

Adho Mukha Svanasana x2mins

Uttanasana x2mins

Prasarita Padottanasana x2mins

Parsvottanasana x2mins each side

Padangusthasana x2mins

Padagulfasana x2mins

Uttanasana x2mins

Virasana – Gomukhasana arm cycle x10mins

Adho Mukha Svanasana x2mins

Salamba Sirsasana x10mins

Adho Mukha Vrksasana 3 x1min

Adho Mukha Svanasana x2mins

Supta Utthita Hasta Padasana – blocks x5mins

Chair Dwi Pada Viparita Dandasana x10mins
Adho Mukha Svanasana x2mins

Supta Padangusthasana I-II-III x3mins each

Adho Mukha Swastikasana x2mins each

Paschimottanasana x5mins

Triang Mukhaikapada Paschimottanasana x10mins

Eka Pada Upavistha Konasana x10mins

Janu Sirsasana x10mins

Dwi Pada Upavistha Konasana x5mins

Paschimottanasana x5mins

Jathara Parivartanasana – knees bent x10mins

Parivrtta Pavanmuktasana x10mins

Adho Mukha Virasana x5mins

Salamba Sarvangasana x10mins

Ardha Halasana x10mins

Setubandha Sarvangasana x10mins

Viparita Karani x10mins

Savasana x10mins

Sequence 150 – Kapha – 3hours

2011-12-28T05:13:00.001-08:00

Supta Baddha Konasana x10mins

Adho Mukha Virasana x2mins

Adho Mukha Svanasana x3mins

Uttanasana x3mins

Utthita Trikonasana x2mins

Virabhadrasana II x2mins

Ardha Chandrasana x2mins

Parivrtta Trikonasana x2mins

Parsvottanasana x2mins

Uttanasana x2mins

Adho Mukha Svanasana x2mins

Surya Namaskar x8 (Geeta)

Uttanasana x2mins

Adho Mukha Svanasana x2mins

Prasarita Padottanasana x2mins

Virasana – Gomukhasana arms x10mins

Salamba Sirsasana x10mins

Adho Mukha Vrksasana 3 x1min

Pincha Mayurasana 3 x1mins

Adho Mukha Svanasana x2mins

Eka Pada Supta Virasana x10mins

Supta Utthita Hasta Padasana – blocks x5mins

Supta Utthita Hasta Padasana – rolled mat/blanket x5mins

Chair Dwi Pada Viparita Dandasana – sticky mat pad (3variations) x5mins

Chair Dwi Pada Viparita Dandasana – sticky mat roll x5mins

Chair Dwi Pada Viparita Dandasana – blocks x5mins

Urdhva Dhanurasana on bench – hands to wall – x5mins

Urdhva Dhanurasana on bench – knees to wall – x5mins

Chair Urdhva Dhanurasana – knees to wall x5mins

Prasarita Padottanasana x2mins

Adho Mukha Svanasana x2mins

Uttanasana x2mins

Salamba Sarvangasana x10mins

Chair Sarvangasana x8mins

Eka Pada Upavistha Konasana x3mins each side

Dwi Pada Upavistha Konasana x5mins

Janu Sirsasana x3mins each side

Paschimottanasana x5mins

Chair Bharadvajasana

Bharadvajasana I

Marichyasana III

Ardha Matsyendrasana I

Adho Mukha Svanasana

Uttanasana

Ardha Halasana x10mins

Viparita Karani x10mins

Savasana x10mins

Sequence 149 – Restorative – 1½ hours

2011-12-19T05:22:00.000-08:00

Supta Baddha Konasana x10mins

Eka Pada Rajakapotasana – forward x10mins

Eka Pada Supta Virasana x10mins

Salamba Sirsasana x10mins

Chair Sarvangasana x10mins

Cross bolster Savasana x10mins

Janu Sirsasana x10mins

Paschimottanasana x10mins

Viparita Karani x10mins

Sequence 148 – Asana to stimulate the heart – 2½ hours

2011-12-19T05:21:00.000-08:00

Supta Baddha Konasana x10mins

Cross bolster Savasana x10mins

Adho Mukha Svanasana x3mins

Ardha Chandrasana x3mins each side

Prasarita Padottanasana x5mins

Uttanasana x5mins

Adho Mukha Svanasana x3mins

Salamba Sirsasana x10mins

Adho Mukha Vrksasana 3 x1min

Pincha Mayurasana 3 x1min

Chair Purvottanasana x10mins

Adho Mukha Svanasana x1min

Ustrasana x 5

Adho Mukha Svanasana x1min

Chair Dwi Pada Viparita Dandasana x10mins

Adho Mukha Svanasana x1min

Urdhva Dhanurasana x10mins

Adho Mukha Svanasana x1min

Eka Pada Supta Virasana – arched x 10mins

Supta Baddha Konasana – arched x10mins

Paschimottanasana x10mins

Chair Sarvangasana x10mins

Ardha Halasana x10mins

Setubandha Sarvangasana x10mins

Viparita Karani x10mins

Bolster Savasana x10mins

Sequence 147 – Restoratives – 3hours

2011-12-15T23:01:00.001-08:00

Supta Swastikasana x10mins

Supta Baddha Konasana x10mins

Prasarita Padottanasana x5mins

Adho Mukha Svanasana x5mins

Uttanasana x5mins

Salamba Sirsasana x10mins

Adho Mukha Vrksasana 3 x1min

Supta Utthita Hasta Padasana

Chair Dwi Pada Viparita Dandasana x10mins

Chair Sarvangasana x10mins

Adho Mukha Virasana x5mins

Adho Mukha Swastikasana x10mins

Janu Sirsasana x10mins

Dwi Pada Pada Upavistha Konasana x10mins

Parsva Pavanmuktasana x10mins

Ardha Halasana x10mins

Setubandha Sarvangasana x10mins

Viparita Karani x10mins

Savasana x10mins

Sequence 146 – Depression/Anxiety

2011-12-14T03:52:00.001-08:00

Adho Mukha Virasana x2mins

Adho Mukha Svanasana x3mins

Uttanasana x3mins

Virabhadrasana II x2mins

Virabhadrasana I x2mins

Virabhadrasana III x2mins

Adho Mukha Svanasana x2mins

Uttanasana x2mins

Prasarita Padottanasana x2mins

Virasana – Gomukhasana arms

Sirsasana x10mins

Adho Mukha Vrksasana 3 x1mins

Surya Namaskar

Eka Pada Supta Virasana x10mins

Supta Utthita Hasta Padasana - blocks x10mins

Chair Dwi Pada Viparita Dandasana

Urdhva Dhanurasana – bench

Chair Urdhva Dhanurasana

Prasarita Padottanasana x2mins

Adho Mukha Svanasana x2mins

Uttanasana x2mins

Supta Padangusthasana I/2 x3min each

Supta Swastikasana x10mins

Supta Baddha Konasana x10mins

Matsyasana x10mins

Adho Mukha Svanasana x2mins

Uttanasana x2mins

Prasarita Padottanasana x2mins

Paschimottanasana x5mins

Triang Mukhaikapada Paschimottanasana x3mins each

Eka Pada Upavistha Konasana x3mins

Dwi Pada Upavistha Konasana x5mins

Janu Sirsasana x5mins

Paschimottanasana x5mins

Setubandha Sarvangasana – level x10mins

Viparita Karani x10mins

Savasana x10mins

Recommended book list

2011-12-08T00:06:00.001-08:00

“Moving towards balance” – Rodney Yee

“Yoga for Dummies”

“Yoga and medical science” – F.A.Q.

“A matter of health” – Dr. Krishna Raman

“Stretch and relax” – Maxine Tobias

“Health , healing and beyond” – Desikachar

“Iyengar Yoga” – Judy Smith

“Yoga and Pilates”

“Teaching yoga” – Mark Stephens

“Yoga anatomy” – Kmneff

“Pilates Yoga” – Judy Smith, Emily Kelly, Jonathan Monks

“Anatomy of Yoga” – Authors Firefly

“Yoga the poetry of the body” – Rodney Yee

“Yogi Bare” – Philip Self

Essential book list

2011-12-08T00:04:00.000-08:00

“Light on Yoga” – BKS Iyengar

"Tree of Yoga" - BKS Iyengar

"Art of Yoga" - BKS Iyengar

"Preliminary Course - Yoga in Action" - Geeta S. Iyengar

"Basic guidelines for teachers of Yoga" - BKS & Geeta S. Iyengar

“Light on Pranayama” – BKS Iyengar

“BKS Iyengar Yoga, Path to Holistic Health”

“Light on Life” – BKS Iyengar

“Light on the Yoga Sutras of Patanjali” – BKS Iyengar

“The Illustrated Light on Yoga” – BKS Iyengar

“BKS Iyengar, Yoga Wisdom and Practice”

“Iyengar, his life and work”

“Yoga, a Gem for Women” – Geeta S. Iyengar

“Iyengar, the Yoga Master”

“Iyengar Yoga for Motherhood” – Iyengar, Keller and Khattab

“Astadala Yogamala”

“Sparks of Divinity” – Noellë Perez Christiaens

“Yoga explained” – Mira Mehta

“Yoga, the Iyengar Way” – Silva, Mira and Shyam Mehta

“How to use Yoga” – Mira Mehta

“Health through Yoga” – Mira Mehta

“Yoga Body – anatomy, kinesiology and asana” – Judith Lasater

“30 essential yoga poses” – Judith Lasater

Yoga Rahasya

“Fire of Love” – Aadil Paikhavala

“Iyengar Yoga, the integrated and holistic path to health” – Dr. Tommijean Thomas and Benjamin A. Thomas

“The Language of Yoga” – Nicolai Bachman

“Awakening the inner body” – Donald Moyer

“The Woman’s Book of Yoga and Health” – Sparrowe and Walden

“Dancing in the body of Light” – Dona Holleman

Sequence 145 – Kapha – 3hours

2011-12-01T02:04:00.001-08:00

Supta Baddha Konasana x10mins

Adho Mukha Virasana x2mins

Adho Mukha Svanasana x3mins

Uttanasana x3mins

Utthita Trikonasana x2mins

Virabhadrasana II x2mins

Utthita Parsvakonasana x2mins
Ardha Chandrasana x2mins

Virabhadrasana I x2mins

Virabhadrasana III x2mins

Parivrtta Trikonasana x2mins

Uttanasana x2mins

Adho Mukha Svanasana x2mins

Surya Namaskar – x8 rounds (Geeta)

Uttanasana x2mins

Adho Mukha Svanasana x2mins

Prasarita Padottanasana x2mins

Sirsasana x10mins

Adho Mukha Vrksasana 3x1min

Pincha Mayurasana 3 x1min

Adho Mukha Svanasana x2mins

Eka Pada Supta Virasana x10mins

Supta Utthita Hasta Padasana – blocks x10mins

Chari Dwi Pada Viparita Dandasana - sticky mat roll x10mins

Chair Dwi Pada Viparita Dandasana – on 2 blocks, 2 folded sticky mats x10mins

Urdhva Dhanurasana – bench, hands at wall x3

Urdhva Dhanurasana – bench, knees to wall x3

Urdhva Dhanurasana – chair – knees to wall x3

Prasarita Padottanasana – supported x 2mins

Adho Mukha Svanasana - supported x2mins

Uttanasana supported x 2mins

Chair Sarvangasana x5mins à Chair Viparita Karani x5mins à Chair Niralamba Sarvangasana x5mins à Chair Akunchasana x5mins

Eka Pada Upavistha Konasana x3mins each

Dwi Pada Upavistha Konasana x5mins

Janu Sirsasana x3mins each

Paschimottanasana x5mins

Chair Bharadvajasana

Bharadvajasana I

Marichyasana III

Ardha Matsyendrasana I

Ardha Halasana x10mins

Setubandha Sarvangasana x10mins

Viparita Karani x10mins

Savasana x10mins

Sequence 144 – Pitta – 3hours

2011-11-09T22:58:00.000-08:00

Supta Baddha Konasana (eye cover) x10mins

Adho Mukha Virasana x5mins

Adho Mukha Svanasana x5mins

Prasarita Padottanasana x5mins

Padagulfasana x5mins

Sirsasana I x5mins

Adho Mukha Vrksasana 3x1min

Adho Mukha Svanasana x3mins

Supta Utthita Hasta Padasana – blocks x10mins

Dwi Pada Viparita Dandasana – chair x10mins

Chair Sarvangasana x10mins

Paschimottanasana x5mins

Triang Mukhaikapada Paschimottanasana x10mins

Janu Sirsasana x10mins

Dwi Pada Upavistha Konasana x10mins

Parsva Pavanmuktasana x10mins

Ardha Halasana x10mins

Setubandha Sarvangasana (eye cover) x10mins

Savasana (eye cover)x10mins

Sequence 143 – Pitta – 3hours

2011-11-09T22:57:00.000-08:00

Supta Baddha Konasana x10mins

Prasarita Padottanasana x5mins

Adho Mukha Svanasana x5mins

Uttanasana x5mins

Sirsasana I x5mins

Adho Mukha Virasana x5mins

Adho Mukha Swastikasana x10mins

Paschimottanasana x5mins

Triang Mukhaikapada Paschimottanasana x10mins

Janu Sirsasana x10mins

Eka Pada Upavistha Konasana x10mins

Dwi Pada Upavistha Konasana x10mins

Paschimottanasana x5mins

Parsva Pavanmuktasana x10mins

Supta Utthita Hasta Padasana – blocks x10mins

Salamba Sarvangasana x10mins

Ardha Halasana x10mins

Setubandha Sarvangasana x10mins

Viparita Karani x10mins

Savasana x10mins

The move to the new studio is now complete

2011-11-09T22:55:00.000-08:00

so the post for sequences can continue.

Sequence 142 – Kapha – 3hours

2011-08-18T01:19:00.000-07:00

Adho Mukha Virasana x2mins

Adho Mukha Svanasana x2mins

Uttanasana x2minss

Surya Namaskar x6mins

Jumpings:

Urdhva Hastasana à Uttanasana x 6

Urdhva Hastasana à Uttanasana à Adho Mukha Svanasana x6

Uttanasana à Adho Mukha Svanasana x6

Adho Mukha Svanasana à Urdhva Mukha Svanasana x10

Uttanasana x2mins

Adho Mukha Svanasana x2mins

Uttanasana x2mins

Jumpings:

Adho Mukha Svanasana à Utthita Trikonasana x3cycles

Adho Mukha Svanasana à Virabhadrasana II x3cycles

Adho Mukha Svanasana à Utthita Parsvakonasana x3cycles

Uttanasana x2mins

Parsvottanasana x2mins

Prasarita Padottanasana x2mins

Virasana – Gomukhasana arm variations x10mins

Adho Mukha Svanasana x2mins

Salamba Sirsasana x10mins

Adho Mukha Vrksasana - repeat 3 times

Bakasana - repeat 3 times

Vasisthasana - repeat 3 times

Adho Mukha Svanasana x2mins

Uttanasana x2mins

Adho Mukha Svanasana à Urdhva Mukha Svanasana 3 x10

Eka Pada Supta Virasana x10mins

Urdhva Mukha Svanasana – repeat 6times

Ustrasana – repeat 6times

Dhanurasana – repeat 6times

Setubandha Sarvangasana - blocks between knees and feet x5mins

Chair Dwi Pada Viparita Dandasana – sticky mat roll on chair seat x10mins

Chair Dwi Pada Viparita Dandasana – blocks on chair seat – head on floor x10mins

Urdhva Dhanurasana – bench – repeat 6 times

Urdhva Dhanurasana – chair – repeat 6 times

Prasarita Padottanasana – head supported

Adho Mukha Svanasana – head supported

Uttanasana – head supported

Salamba Sarvangasana x10mins

Paschimottanasana 2mins

Triang Mukhaikapada Paschimottanasana x2mins each side

Eka Pada Upavistha Konasana x2mins each side

Dwi Pada Upavistha Konasana x2mins each side

Janu Sirsasana x2mins each side

Paschimottanasana x2mins

Bharadvajasana I x2mins each side

Marichyasana III x2mins each side

Ardha Halasana x10mins

Setubandha Sarvangasana x20mins

Viparita Karani x10mins

Savasana x10mins

Sequence 141 – Pitta (forward bends)– 3hours

2011-08-18T01:18:00.000-07:00

Supta Baddha Konasana x 10mins

Adho Mukha Virasana x2mins

Uttanasana x2mins

Utthita Trikonasana x2mins each side

Utthita Parsvakonasana x2mins each side

Ardha Chandrasana x2mins each side

Parsvottanasana x2mins each side

Prasarita Padottanasana x2mins each side

Padangustha Uttanasana x2mins

Padagulfa Uttanasana x 2mins

Uttanasana – feet apart x 2mins

Uttanasana – feet together x2mins

Padagulfa Uttanasana – feet apart x 2mins

Padagulfa Uttanasana – feet together x2mins

Adho Mukha Svanasana x2mins

Dandasana x2mins

Swastikasana x1min each side

Gomukhasana – legs only x1min each side

Virasana – Gomukhasana arm variations x10mins

Baddha Konasana x5mins

Upavistha Konasana x5mins

Adho Mukha Svanasana x2mins

Uttanasana – blanket roll under feet x2mins

Eka Pada Rajakapotasana x3mins each side

Supta Padangusthasana I & II x3mins each side

Adho Mukha Virasana x2mins

Adho Mukha Swastikasana x2mins each side

Dandasana x 2mins

Paschimottanasana x2mins

Triang Mukhaikapada Paschimottanasana x2mins each side

Marichyasana I x2mins each side

Janu Sirsasana x2mins each side

Eka Pada Upavistha Konasana x2mins each side

Dwi Pada Upavistha Konasana x2mins each side

Paschimottanasana x2mins

Salamba Sirsasana x10mins

Adho Mukha Vrksasana x3

Supta Utthita Hasta Padasana – blocks x5mins

Chair Dwi Pada Viparita Dandasana – sticky mat x8mins

Parsva Dandasana x1min

Parsva Swastikasana x1min

Parsva Upavistha Konasana x1min

Bharadvajasana I x1min

Marichyasana III x1min

Ardha Matsyendrasana I x1min

Parivrtta Eka Pada Upavistha Konasana x1min

Parivrtta Janu Sirsasana x1min

Adho Mukha Svanasana x2mins

Chair Setubandha Sarvangasana – knees bent x 5mins

Chair Viparita Karani – Sarvangasana – Baddha Konasana x5mins each variation

Setubandha Sarvangasana – legs level x5mins

Viparita Karani x10mins

Savasana x10mins

Sequence 140 – Backbends – 3hours

2011-07-03T02:57:00.002-07:00

Supta Baddha Konasana x 10mins

Adho Mukha Svanasana – head on bolster x2mins

Virabhadrasana I – heel on block – with chair - repeat

Virabhadrasana III – chair for hands - repeat

Parivrtta Trikonasana – chair – repeat

Parsvottanasana – repeat

Adho Mukha Svanasana x 2mins

Uttanasana x2mins

Virasana – Gomukhasana arm variations x10mins

Prasarita Padottanasana x2mins

Uttanasana x2mins

Salamba Sirsasana x10mins

Adho Mukha Vrksasana x3

Adho Mukha Svanasana x3mins

Anjanayasana – blocks x 10mins

Eka Pada Supta Virasana x10mins

Chair Setubandha Sarvangasana – knees bent x 5mins

Supta Utthita Hasta Padasana – blocks x 5mins

Adho Mukha Svanasana x2mins

Chair Dwi Pada Viparita Dandasana – sticky mat folded on chair seat – knees bent – 2 arms variations x6mins

Adho Mukha Svanasana x2mins

Chair Dwi Pada Viparita Dandasana – sticky mat roll on chair seat – legs extended x 5mins

Adho Mukha Svanasana x2mins

Chair Dwi Pada Viparita Dandasana – sticky mat roll on chair seat – legs extended – hold belt at chair legs x 5mins

Adho Mukha Svanasana x2mins

Chair Dwi Pada Viparita Dandasana – 2 blocks for sacrum, rolled sticky mat lengthwise, belt for hands – knees to wall x 5mins

Adho Mukha Svanasana x3mins

Urdhva Dhanurasana – bench – knees at wall x5mins

Adho Mukha Svanasana x2mins

Prasarita Padottanasana – head supported x2mins

Adho Mukha Svanasana – head supported x2mins

Chair Sarvangasana x5mins

Chair Viparita Karani x5mins

Chair Niralamba Sarvangasana x5mins

Chair Akunchasana x5mins

Paschimottanasana x5mins

Eka Pada Upavistha Konasana x2mins each side

Dwi Pada Upavistha Konasana x2mins each side

Triang Mukhaikapada Paschimottanasana x2mins each side

Janu Sirsasana x2mins each side

Paschimottanasana x2mins

Chair Bharadvajasana – 3 variations x 2mins each side

Chair Adho Mukha Swastikasana x 3mins each side

Ardha Halasana x10mins

Setubandha Sarvangasana – level x 10mins

Viparita Karani x 10mins

Savasana x10mins

Sequence 139 – Backbends – 3hours

2011-07-03T02:57:00.001-07:00

Supta Baddha Konasana x10mins

Adho Mukha Svanasana – head on bolster

Virabhadrasana I – heel on block – with chair - repeat

Virabhadrasana III – chair for hands - repeat

Parivrtta Trikonasana – chair – repeat

Parsvottanasana – repeat

Adho Mukha Svanasana x 2mins

Uttanasana x2mins

Virasana – Gomukhasana arm variations x10mins

Prasarita Padottanasana x2mins

Uttanasana x2mins

Salamba Sirsasana x10mins

Adho Mukha Vrksasana x3

Anjanayasana – blocks x 10mins

Eka Pada Supta Virasana x10mins

Chair Setubandha Sarvangasana – knees bent x 5mins

Supta Utthita Hasta Padasana – blocks x 5mins

Chair Dwi Pada Viparita Dandasana – sticky mat folded on chair seat – knees bent – 2 arms variations x6mins

Chair Dwi Pada Viparita Dandasana – sticky mat roll on chair seat – legs extended x 5mins

Chair Dwi Pada Viparita Dandasana – sticky mat roll on chair seat – legs extended – hold belt at chair legs x 5mins

Chair Dwi Pada Viparita Dandasana – 2 blocks for sacrum, rolled sticky mat lengthwise, belt for hands – knees to wall x 5mins

Urdhva Dhanurasana – bench – knees at wall x5mins

Prasarita Padottanasana – head supported x2mins

Adho Mukha Svanasana – head supported x2mins

Uttanasana – head supported x 2mins

Chair Sarvangasana x5mins

Chair Viparita Karani x5mins

Chair Niralamba Sarvangasana x5mins

Chair Akunchasana x5mins

Paschimottanasana x5mins

Eka Pada Upavistha Konasana x2mins each side

Dwi Pada Upavistha Konasana x2mins each side

Triang Mukhaikapada Paschimottanasana x2mins each side

Janu Sirsasana x2mins each side

Paschimottanasana x2mins

Chair Bharadvajasana – 3 variations x 2mins each side

Chair Adho Mukha Swastikasana x 3mins each side

Ardha Halasana x10mins

Setubandha Sarvangasana – level x 10mins

Viparita Karani x 10mins

Savasana x10mins

Sequence 138 – Menstruation – 3hours

2011-07-03T02:56:00.000-07:00

(you can add inversions as indicated * if you are not in your menses)

Supta Baddha Konasana x10mins

Supta Swastikasana x 10mins

Uttanasana x5mins

Adho Mukha Svanasana – hands to wall x 3mins

Adho Mukha Svanasana – heels to wall x 3mins

Parsvottanasana x 2mins each side

Prasarita Padottanasana x 5mins

Salamba Sirsasana x10mins *

Chair Dwi Pada Viparita Dandasana x10mins

Supta Padangusthasana I x 3mins each side

Supta Padangusthasana II x 3mins each side

Adho Mukha Virasana x5mins

Adho Mukha Swastikasana x 3mins each side

Paschimottanasana x5mins

Triang Mukhaikapada Paschimottanasana x 3mins each side

Janu Sirsasana x3mins each side

Eka Pada Upavistha Konasana x3mins each side

Dwi Pada Upavistha Konasana x5mins

Paschimottanasana x5mins

Parsva Pavanmuktasana x 3mins each side

Adho Mukha Svanasana x2mins

Prasarita Padottanasana x 2mins

Chair Sarvangasana x10mins *

Ardha Halasana x10mins *

Setubandha Sarvangasana x10mins*

Viparita Karani x10mins*

Savasana x10mins

Sequence 137 – General – 2hours

2011-07-03T02:55:00.002-07:00

Uttanasana

Adho Mukha Svanasana – hands to wall x3mins

Adho Mukha Svanasana – heels to wall x 3mins

Parsvottanasana x2mins each side

Supta Padangusthasana I x3mins

Supta Padangusthasana II x3mins

Adho Mukha Virasana x5mins

Adho Mukha Swastikasana x3mins

Paschimottanasana x5mins

Triang Mukhaikapada Paschimottanasana x3mins each side

Eka Pada Upavistha Konasana x3mins each side

Adho Mukha Dwi Pada Upavistha Konasana x5mins

Janu Sirsasana x3mins each side

Paschimottanasana x5mins

Supta Parsva Pavanmuktasana x3mins each side

Supta Baddha Konasana x10mins

Supta Swastikasana x10mins

Salamba Sirsasana x10mins

Dwi Pada Viparita Dandasana x10mins

Ardha Halasana x10mins

Setubandha Sarvangasana x10mins

Viparita Karani x10mins

Savasana x10mins

n>Chair Dwi Pada Viparita Dandasana – on blocks, sticky mat vertical, elbows at wall x5mins

Urdhva Dhanurasana – bench x5mins

Prasarita Padottanasana – head on bolster x2mins

Adho Mukha Svanasana - head on bolster x 2mins

Uttanasana – head on bolster x2mins

Salamba Sarvangasana x10mins

Paschimottanasana x2mins

Triang Mukhaikapada Paschimottanasana x2mins each side

Janu Sirsasana x2mins each side

Paschimottanasana x2mins

Chair Bharadvajasana x2mins each side

Bharadvajasana I x2mins

Marichyasana III x2mins

Chair Adho Mukha Swastikasana

Ardha Halasana x5mins

Setubandha Sarvangasana x5mins

Viparita Karani x5mins

Savasana x10mins

Sequence 135 – General – 3hours

2011-07-03T02:55:00.001-07:00

Supta Baddha Konasana x5mins

Adho Mukha Svanasana – hands to wall x2mins

Adho Mukha Svanasana – heels to wall x2mins

Utthita Trikonasana x1min

Virabhadrasana II x1min

Utthita Parsvakonasana x1min

Parsvottanasana x2mins

Padangusthasana x2mins

Padagulfasana x2mins

Uttanasana x2mins

Adho Mukha Svanasana x2mins

Prasarita Padottanasana x2mins

Anjanayasana (lunges) x10mins

Eka Pada Supta Virasana x10mins

Virasana – Gomukhasana arms cycle x10mins

Salamba Sirsasana x10mins

Adho Mukha Vrksasana x3

Chair Setubandha Sarvangasana

Supta Utthita Hasta Padasana – blocks variations x 3

Chair Dwi Pada Viparita Dandasana - mat on chair seat, knees bent x5mins

Chair Dwi Pada Viparita Dandasana - sticky mat rolled x5mins

Chair Dwi Pada Viparita Dandasana - on blocks x5mins

Chair Dwi Pada Viparita Dandasana – on blocks, sticky mat vertical, elbows at wall x5mins

Urdhva Dhanurasana – bench x5mins

Prasarita Padottanasana – head on bolster x2mins

Adho Mukha Svanasana - head on bolster x 2mins

Uttanasana – head on bolster x2mins

Salamba Sarvangasana x10mins

Paschimottanasana x2mins

Triang Mukhaikapada Paschimottanasana x2mins each side

Janu Sirsasana x2mins each side

Paschimottanasana x2mins

Chair Bharadvajasana x2mins each side

Bharadvajasana I x2mins

Marichyasana III x2mins

Chair Adho Mukha Swastikasana

Ardha Halasana x5mins

Setubandha Sarvangasana x5mins

Viparita Karani x5mins

Savasana x10mins

Sequence 134 – General - 3 hours

2011-07-03T02:54:00.000-07:00

Supta Baddha Konasana x5mins

Adho Mukha Svanasana – hands to wall x2mins

Adho Mukha Svanasana – heels to wall x2mins

Utthita Trikonasana x2

Virabhadrasana II x 2

Parsvottanasana x 2

Padagulfasana – Uttanasana x2mins

Padangustha – Uttanasana x2mins

Uttanasana x2mins

Adho Mukha Svanasana – hands to wall x2mins

Adho Mukha Svanasana – heels to wall x2mins

Prasarita Padottanasana x5mins

Eka Pada Supta Virasana x10mins

Virasana – Gomukhasana arm variations x10mins

Salamba Sirsasana x10mins

Adho Mukha Vrksasana x3

Supta Utthita Hasta Padasana – blocks x5mins

Supta Utthita Hasta Padasana – rolled blanket/sticky mat x5mins

Chair Dwi Pada Viparita Dandasana - 2 belts x5mins

Ustrasana – belt, block at wall x5mins

Urdhva Dhanurasana x5mins

Ardha Uttanasana x2mins

Adho Mukha Svanasana

Salamba Sarvangasana x10mins

Paschimottanasana x2mins

Triang Mukhaikapada Paschimottanasana x2mins

Janu Sirsasana x2mins

Paschimottanasana x2mins

Bharadvajasana I x2mins

Marichyasana III x2mins

Adho Mukha Swastikasana x2mins each side

Ardha Halasana x10mins

Setubandha Sarvangasana x10mins

Viparita Karani x10mins

Savasana x10mins

Sequence 133 – General – 3hours

2011-07-02T00:12:00.000-07:00

Supta Baddha Konasana x5mins

Adho Mukha Svanasana – hands to wall x2mins

Adho Mukha Svanasana – heels to wall x2mins

Utthita Trikonasana x2

Parsvottanasana x 2

Prasarita Padottanasana x5mins

Padagulfasana – Uttanasana x2mins

Padangustha – Uttanasana x2mins

Uttanasana x2mins

Adho Mukha Svanasana – hands to wall x2mins

Adho Mukha Svanasana – heels to wall x2mins

Eka Pada Supta Virasana x10mins

Virasana – Gomukhasana arm variations x10mins

Salamba Sirsasana x10mins

Adho Mukha Vrksasana x3

Supta Utthita Hasta Padasana – blocks x5mins

Supta Utthita Hasta Padasana – rolled blanket/sticky mat x5mins

Chair Dwi Pada Viparita Dandasana x5mins

Urdhva Dhanurasana x5mins

Adho Mukha Svanasana – hands to wall x2mins

Adho Mukha Svanasana – heels to wall x2mins

Salamba Sarvangasana x10mins

Uttanasana x5mins

Janu Sirsasana x10mins

Eka Pada Upavistha Konasana x10mins

Dwi Pada Upavistha Konasana x5mins

Paschimottanasana x5mins

Parsva Pavanmuktasana x10mins

Adho Mukha Swastikasana x2mins each side

Ardha Halasana x10mins

Setubandha Sarvangasana x10mins

Viparita Karani x10mins

Savasana x10mins

Sequence 132 – General – 3hours

2011-06-18T05:42:00.002-07:00

Supta Baddha Konasana x5mins

Adho Mukha Virasana x 5mins

Adho Mukha Svanasana x3mins

Utthita Trikonasana x2mins

Prasarita Padottanasana x5mins

Uttanasana x5mins

Adho Mukha Svanasana x2mins

Virasana – Gomukhasana arms variations x10mins

Salamba Sirsasana x10mins

Adho Mukha Vrksasana x3

Supta Utthita Hasta Padasana x10mins – blocks

Chair Dwi Pada Viparita Dandasana x10mins

Adho Mukha Svanasana x5mins

Chair Sarvangasana x5mins

Chair Viparita Karani x5mins

Chair Niralamba Sarvangasana x5mins

Chair Akunchasana x5mins

Uttanasana x5mins

Janu Sirsasana x10mins

Eka Pada Upavistha Konasana x10mins

Dwi Pada Upavistha Konasana x5mins

Paschimottanasana x5mins

Parsva Pavanmuktasana x10mins

Adho Mukha Virasana x 2mins

Ardha Halasana x10mins

Setubandha Sarvangasana x10mins

Viparita Karani x10mins

Savasana x10mins

Sequence 131 – Restoratives – 3hours

2011-06-18T05:42:00.001-07:00

Supta Baddha Konasana x5mins

Adho Mukha Virasana x 5mins

Adho Mukha Svanasana – head on block x2mins

Adho Mukha Vrksasana x3

Prasarita Padottanasana x5mins

Uttanasana x5mins

Adho Mukha Svanasana – head on block x2mins

Salamba Sirsasana x10mins

Chair Dwi Pada Viparita Dandasana x10mins

Chair Sarvangasana x5mins

Chair Viparita Karani x5mins

Chair Niralamba Sarvangasana x5mins

Chair Akunchasana x5mins

Ardha Halasana x10mins

Jathara Parivartanasana – knees bent x10mins

Setubandha Sarvangasana - on 2 blocks x10mins

Supta Tadasana x10mins

Uttanasana x5mins

Adho Mukha Virasana x5mins

Janu Sirsasana x10mins

Dwi Pada Upavistha Konasana x10mins

Paschimottanasana x10mins

Viparita Karani x10mins

Savasana x10mins

Sequence 130 – Immune Booster – 1hour

2011-06-18T05:41:00.000-07:00

Adho Mukha Virasana x5mins

Adho Mukha Svanasana – head on block x2mins

Prasarita Padottanasana x5mins

Uttanasana – head on block x5mins

Salamba Sirsasana x10mins

Salamba Sarvangasana x10mins

Ardha Halasana x 10mins

Jathara Parivartanasana – knees bent x10mins

Setubandha Sarvangasana x10mins

Viparita Karani x10mins

Sequence 129 – Restoratives – Anxiety – 1hour

2011-06-18T05:40:00.000-07:00

Adho Mukha Svanasana – head on block x2mins

Adho Mukha Vrksasana x 3

Uttanasana – head on block x5mins

Adho Mukha Svanasana – head on block x 2mins

Chair Dwi Pada Viparita Dandasana – head on bolster x10mins

Chair Setubandha Sarvangasana x10mins

Chair Sarvangasana x5mins

Chair Viparita Karani x5mins

Chair Niralamba Sarvangasana x5mins

Chair Akunchasana x5mins

Janu Sirsasana x10mins

Paschimottanasana x10mins

Viparita Karani x10mins

Sequences of Durban workshop 11/12 June 2011

2011-06-16T05:58:00.000-07:00

Asana I (3hours)

Adho Mukha Virasana – variations with blocks for wrists, head support

Adho Mukha Svanasana

Uttanasana

Tadasana

Tadasana – Utthita Parsva Hastasana

Tadasana - Urdhva Hastasana – Urdhva Baddhanguliyasana

Vrksasana

Utkatasana

Utthita Trikonasana

Utthita Parsvakonasana

Ardha Chandrasana

Upavistha Konasana

Baddha Konasana

Virasana

Parsvottanasana

Prasarita Padottanasana I

Padangusthasana

Padahastasana

Padagulfasana

Uttanasana

Parsva Dandasana

Parsva Upavistha Konasana

Parsva Swastikasana

Parsva Virasana

Adho Mukha Virasana

Parsva Adho Mukha Virasana

Adho Mukha Swastikasana

Parsva Adho Mukha Swastikasana

Paschimottanasana

Parsva Triang Mukhaikapada Paschimottanasana - Triang Mukhaikapada Paschimottanasana -

Paschimottanasana

Parsva Janu Sirsasana – Janu Sirsasana – Paschimottanasana

Parsva Upavistha Konasana – Eka Pada Upavistha Konasana – Paschimottanasana

Parivrtta Janu Sirsasana – Dwi Pada Upavistha Konasana – Paschimottanasana – Parivrtta Janu Sirsasana – Parivrtta Eka Pada Upavistha Konasana – Adho Mukha Swastikasana

Block Setubandha Sarvangasana

Savasana – supported

Asana II (2hours)

Supta Swastikasana x10mins

Supta Baddha Konasana x 10mins

Supta Virasana x10mins

Supta Padangusthasana I –IV

Uttanasana – with block

Adho Mukha Svanasana – with block

Prasarita Padottanasana I

Salamba Sirsasana

Block/sponge Setubandha Sarvangasana

Chatuspadasana

Salamba Sarvangasana

Halasana

Savasana

Asana III (3hours)

Adho Mukha Virasana

Adho Mukha Svanasana

Uttanasana

Anjanayasana – block variations

Virabhadrasana I

Virabhadrasana III

Virasana – Urdhva Hastasana – Urdhva Baddhanguliyasana – Gomukhasana

Parsva Dandasana

Parsva Upavistha Konasana

Parsva Swastikasana

Parsva Virasana

Parsva Baddha Konasana

Bharadvajasana I

Marichyasana I – twist

Marichyasana III

Marichyasana V

Ardha Matsyendrasana I

Urdhva Mukha Svanasana

Salabhasana

Ustrasana

Tadasana – back-arch

Urdhva Dhanurasana

Adho Mukha Svanasana

Ardha Uttanasana

Eka Pada Uttanasana

Prasarita Padottanasana I

Savasana – flat

Asana IV (2hours)

Salamba Adho Mukha Virasana

Salamba Adho Mukha Svanasana

Salamba Uttanasana

Salamba Prasarita Padottanasana

Salamba Sirsasana

Block/sponge Setubandha Sarvangasana

Salamba Sarvangasana

Supta Swastikasana

Supta Baddha Konasana

Supta Virasana

Paschimottanasana or Adho Mukha Swastikasana

Savasana

Sequence 128 – Restoratives – 2hours

2011-06-03T06:14:00.001-07:00

Supta Baddha Konasana x10mins

Chair Dwi Pada Viparita Dandasana x10mins

Salamba Sirsasana x10mins

Janu Sirsasana x10mins

Dwi Pada Upavistha Konasana x10mins

Chair Sarvangasana x5mins

Chair Viparita Karani x5mins

Chair Niralamba Sarvangasana x5mins

Chair Akunchasana x5mins

Ardha Halasana x10mins

Setubandha Sarvangasana x10mins

Viparita Karani x10mins

Savasana x10mins

Sequence 127 – Twists – 3hours

2011-06-03T06:13:00.001-07:00

Supta Baddha Konasana x10mins

Adho Mukha Virasana x2mins

Uttanasana x1min

Prasarita Padottanasana x1min

Virasana – Gomukhasana cycle x10mins

Salamba Sirsasana I x10mins

Adho Mukha Vrksasana x3

Eka Pada Uttanasana

Parivrtta Trikonasana

Parivrtta Ardha Chandrasana

Parivrtta Parsvakonasana

Parsvottanasana x2mins

Prasarita Padottanasana x2mins

Chair Bharadvajasana x2mins each side

Dandasana

Parsva Dandasana x2mins

Parsva Swastikasana x 2mins

Parsva Virasanax2mins

Parsva Baddha Konasana x2mins

Uttanasana

Parivrtta Eka Pada Upavistha Konasana x2mins

Eka Pada Upavistha Konasana x2mins

Parivrtta Janus Sirsasana x 2mins

Janu Sirsasana x2mins

Parivrtta Paschimottanasana x2mins

Paschimottanasana x2mins

Uttanasana

Bharadvajasana I x2mins

Marichyasana III x2mins

Ardha Matsyendrasana I x2mins

Ardha Matsyendrasana II x2mins

Uttanasana

Chair Dwi Pada Viparita Dandasana x10mins

Supta Eka Pada Virasana x10mins

Adho Mukha Svanasana

Uttanasana

Janu Sirsasana x2mins

Triang Mukhaikapada Paschimottanasana x2mins

Dwi Pada Upavistha Konasana x2mins

Paschimottanasana x2mins

Chair Sarvangasana x5mins

Chair Viparita Karani x5mins

Chair Niralamba Sarvangasana x5mins

Chair Akunchasana x5mins

Ardha Halasana x8mins

Setubandha Sarvangasana x8mins

Viparita Karani x8mins

Savasana x8mins

Sequence 126 – Twists – 3 hours

2011-06-03T06:12:00.000-07:00

Supta Baddha Konasana x 10mins

Adho Mukha Vrksasana x2mins

Adho Mukha Svanasana - hands to wall x 2mins

Adho Mukha Svanasana – heels to wall x 2mins

Utthita Trikonasana x 2mins

Parivrtta Trikonasana x 2mins

Uttanasana x2mins

Parsva Swastikasana x2mins

Parivrtta Adho Mukha Swastikasana x2

Adho Mukha Swastikasana

Chair Bharadvajasana x2mins – repeat

Eka Pada Upavistha Konasana x2mins

Parivrtta Eka Pada Upavistha Konasana x2mins – repeat

Janu Sirsasana x2mins

Parivrtta Janu Sirsasana x2mins - repeat

Ardha Matsyendrasana I x2mins – repeat

Ardha Matsyendrasana II x2mins – repeat

Janu Sirsasana

Dwi Pada Upavistha Konasana

Paschimottanasana

Virasana –Gomukhasana arm variations x 1omins

Adho Mukha Svanasana

Salamba Sirsasana I x10mins

Adho Mukha Vrksasana x3

Supta Eka Pada Virasana x10mins

Chair Dwi Pada Viparita Dandasana x10mins

Anjanayasana x10mins

Urdhva Dhanurasana – bench x10mins

Ardha Uttanasana x2mins

Chair Sarvangasana x10mins

Chair Viparita Karani x5mins

Chair Akunchasana x5mins

Ardha Halasana x8mins

Setubandha Sarvangasana x8mins

Viparita Karani x8mins

Savasana x8mins

Sequence 125 – Twists – 2hours

2011-05-26T06:17:00.001-07:00

Supta Baddha Konasana

Adho Mukha Virasana - Parivrtta Adho Mukha Virasana x 2

Adho Mukha Swastikasana - Parivrtta Adho Mukha Swastikasana x2

Adho Mukha Svanasana x 2mins

Uttanasana x2mins

Utthita Trikonasana x 2mins

Parivrtta Trikonasana x 2mins

Parsvottanasana x 2mins

Prasarita Padottanasana x2mins

Uttanasana x2mins

Eka Pada Uttanasana x2mins

Dandasana – Parsva Dandasana x2mins

Paschimottanasana x2mins

Parivrtta Swastikasana x 2mins

Adho Mukha Svanasana x2mins

Chair Bharadvajasana x 2mins – repeat

Bharadvajasana I x2mins – repeat

Marichyasana III x2mins – repeat

Adho Mukha Svanasana x2mins

Virasana – Gomukhasana arm variations x 10mins

Adho Mukha Svanasana

Salamba Sirsasana I – Parsva Sirsasana (3cylces) x 10mins

Adho Mukha Virasana x2mins

Adho Mukha Vrksasana x3

Supta Eka Pada Virasana x10mins

Adho Mukha Svanasana

Chair Dwi Pada Viparita Dandasana – blanket roll x10mins

Ardha Uttanasana x2mins

Chair Sarvangasana x10mins

Janu Sirsasana x2mins

Adho Mukha Swastikasana

Viparita Karani x10mins

Savasana x10mins

Workshop sequence (Port Elizabeth May 2011)

2011-05-25T00:25:00.000-07:00

Pranayama I

Supta Swastikasana x10mins

Savasana flat x 10mins

Ujjayi Stage 1 – observe breath x 10mins

Ujjayi Stage 2 – extended exhalations x 10mins

Ujjayi Stage 3 – extended inhalations x 10mins

Adho Mukha Virasana x 10mins

Asana I (3hours)

Adho Mukha Virasana – variations with blocks for wrists, head support

Adho Mukha Svanasana

Uttanasana

Supta Padangusthasana I & II

Utthita Trikonasana

Virabhadrasana II

Utthita Parsvakonasana

Ardha Chandrasana

Seated Dandasana – Urdhva Hastasana – Urdhva Baddhanguliyasana

Seated Upavistha Konasana - Urdhva Hastasana – Urdhva Baddhanguliyasana

Swastikasana - Urdhva Hastasana – Urdhva Baddhanguliyasana

Bharadvajasana - Urdhva Hastasana – Urdhva Baddhanguliyasana

Marichyasana III - Urdhva Hastasana – Urdhva Baddhanguliyasana

Janu Sirsasana

Triang Mukhaikapada Paschimottanasana - seated only

Uttanasana

Adho Mukha Svanasana

Prasarita Padottanasana

Salamba Sirsasana

Adho Mukha Virasana

Block Setubandha Sarvangasana

Savasana

Asana II (2hours)

Adho Mukha Virasana – Parsva Adho Mukha Virasana

Adho Mukha Swastikasana – Parsva Adho Mukha Swastikasana

Parsva Dandasana

Parsva Upavistha Konasana

Marichyasana I - twist

Adho Mukha Svanasana

Uttanasana

Padagulfasana

Padangusthasana

Padagulfasana

Padahastasana

Padangusthasana

Prasarita Padottanasana

Supta Padangusthasana I & II

Paschimottanasana – twist then go forward

Triang Mukhaikapada Paschimottanasana - Paschimottanasana

Eka Pada Upavistha Konasana - Paschimottanasana

Dwi Pada Upavistha Konasana – Paschimottanasana

Marichyasana I – Paschimottanasana

Janu Sirsasana – Paschimottanasana

Block Setubandha Sarvangasana

Savasana

Pranayama II

Supta Baddha Konasana x10mins

Savasana x10mins

Ujjayi Stage I – observe breath x10mins

Viloma Stage 2 – pause on exhalations x10mins

Seated Swastikasana for:

Bhramari 1a) – on exhalations x10mins

Savasana x10mins

Asana III (3hours)

Adho Mukha Virasana

Adho Mukha Svanasana

Uttanasana

Prasarita Padottanasana

Anjanayasana (lunges) – variations with blocks

Virabhadrasana I

Parsva Dandasana

Parsva Upavistha Konasana

Parsva Swastikasana

Parsva Baddha Konasana

Marichyasana I – twist

Marichyasana III

Ardha Matsyendrasana I

Uttanasana

Adho Mukha Svanasana

Prasarita Padottanasana

Salamba Sirsasana

Chaturanga Dandasana – variations with block

Urdhva Mukha Svanasana

Salabhasana

Dhanurasana

Ustrasana

Standing back bend

Adho Mukha Svanasana

½ Uttanasana – Uttanasana

Eka Pada Uttanasana

Block Setubandha Sarvangasana

Adho Mukha Virasana

Asana IV (2hours)

Supta Swastikasana x10mins

Supta Baddha Konasana x 10mins

Adho Mukha Svanasana

Parsvottanasana

Parivrtta Trikonasana

Parivrtta Parsvakonasana

Parivrtta Ardha Chandrasana

Supta Virasana

Matsyasana

Supta Padangusthasana I & II

Parivrtta Supta Padangusthasana

Jathara Parivartanasana - knees bent

Adho Mukha Svanasana

Uttanasana

Block Setubandha Sarvangasana

Adho Mukha Virasana

Savasana

Sequence 124 – Menstruation Sequence – 3 ½ hours

2011-05-02T05:44:00.000-07:00

Utthita Trikonasana x2mins each side

Ardha Chandrasana x2mins

Utthita Hasta Padangusthasana II x2mins

Uttanasana x2mins

Adho Mukha Svanasana – hands to wall x2mnis

Adho Mukha Svanasana – heels to wall x2mins

Parsvottanasana 2mins

Prasarita Padottanasana x2mins

Swastikasana – Urdhva Baddhanguliyasana x2mins

Virasana – Gomukhasana arm variations x10mins

Baddha Konasana x10mins

Upavistha Konasana x5mins

Gomukhasana x4mins

Eka Pada Mulabandhasana x2mins

Supta Padangusthasana II x4mins each

Adho Mukha Virasana x5mins

Adho Mukha Swastikasana x4mins

Janu Sirsasana x4mins

Triang Mukhaikapada Paschimottanasana x8mins

Ardha Pada Paschimottanasana x8mins

Marichyasana I x8mins

Eka Pada Upavistha Konasana x4mins

Dwi Pada Upavistha Konasana x5mins

Supta Parsva Pavanmuktasana x3mins each side

Supta Eka Pada Virasana x10mins

Supta Baddha Konasana x 8mins

Supta Swastikasana x8mins

Matsyasana x8mins

Dwi Pada Viparita Dandasana x10mins

Setubandha Sarvangasana x10mins

Savasana x10mins

Sequence 123 – Restoratives - 1hour

2011-04-24T06:30:00.001-07:00

Salamba Sirsasana I x10mins

Baddha Konasana x10mins

Janu Sirsasana x10mins

Eka Pada Supta Virasana x10mins

Supta Baddha Konasana x10mins

Viparita Karani x 10mins

Building of new Iyengar Yoga Centre

2011-04-22T00:26:00.000-07:00

here's our new home

Finally the building of our Yoga Centre is underway. Take a look.

Sequence 122 – General – 2 ½ hours

2011-04-07T01:49:00.000-07:00

Supta Baddha Konasana x10mins

Adho Mukha Svanasana – hands to wall x 3mins

Uttanasana

Adho Mukha Svanasana – heels to wall x 3mins

Uttanasana

Utthita Trikonasana – 3mins each side

Baddha Hasta Uttanasana

Ardha Chandrasana x3mins

Parivrtta Trikonasana – 3mins each side

Baddha Hasta Uttanasana

Parivrtta Ardha Chandrasana x3mins

Baddha Hasta Uttanasana

Parivrtta Parsvakonasana x3mins each side

Baddha Hasta Uttanasana

Parsvottanasana x2mins

Prasarita Padottanasana x2mins

Adho Mukha Svanasana x2mins

Anjanayasana x10mins

Eka Pada Supta Virasana x10mins

Virasana – Gomukhasana cycle x10mins

Salamba Sirsasana I x10mins

Adho Mukha Vrksasana x3

Supta Utthita Hasta Padasana – blanket/mat roll x 5mins

Adho Mukha Virasana x2mins

Chair Dwi Pada Viparita Dandasana –sacrum/dorsal on chair seat x 5mins

Chair Dwi Pada Viparita Dandasana –blanket/mat roll on chair seat x 5mins

Urdhva Dhanurasana – bench x 10mins

Ardha Uttanasana x2mins

Parsva Uttanasana x2mins each side

Baddha Konasana – at wall x10mins

Utthita Hasta Padangusthasana x2mins each side

Parsva Hasta Padangusthasana x2mins each side

Supta Padangusthasana I & II x2mins each

Uttanasana – feet on blanket roll x2mins

Janu Sirsasana x3mins

Dwi Pada Upavistha Konasana x5mins

Paschimottanasana x5mins

Chair Bharadvajasana x2mins each side

Marichyasana III x2mins

Parsva Pavanmuktasana x3mins

Adho Mukha Svanasana x2mins

Chair Viparita Karani à Chair Akunchasana (Karnapidasana) – shin bones at wall x5mins each

Ardha Halasana x8mins

Setubandha Sarvangasana x8mins

Viparita Karani x8mins

Savasana x10mins

Stop gas exploration in Karoo

2011-02-22T01:51:00.000-08:00

http://karoospace.co.za/karoo-space-magazine/talking-point/100-fracking-the-karoo-the-people-say-no

please sign this petition...!!

http://www.thepetitionsite.com/295/--if-gte-mso-9xml-wworddocument-wviewnormalwview-wzoom0wzoom-wpunctuationkerning/

Sequence 121 – General – 3 ½ hours

2011-02-09T04:53:00.000-08:00

Supta Baddha Konasana x10mins

Adho Mukha Svanasana – hands to wall x 3mins

Uttanasana

Adho Mukha Svanasana – heels to wall x 3mins

Uttanasana

Utthita Trikonasana – 3mins each side

Baddha Hasta Uttanasana

Ardha Chandrasana x3mins

Baddha Hasta Uttanasana

Virabhadrasana III x3mins

Baddha Hasta Uttanasana

Parsvottanasana x3mins

Baddha Hasta Uttanasana

Prasarita Padottanasana x2mins

Anjanayasana x10mins

Eka Pada Supta Virasana x10mins

Virasana – Gomukhasana cycle x10mins

Salamba Sirsasana I x10mins

Adho Mukha Vrksasana x3

Supta Utthita Hasta Padasana – blanket/mat roll x 5mins

Chair Dwi Pada Viparita Dandasana –blanket/mat roll on chair seat x 5mins

Chair Dwi Pada Viparita Dandasana –blanket/mat roll on chair seat, buttocks on chair seat x 5mins

Chair Dwi Pada Viparita Dandasana –blanket/mat roll on chair seat, buttocks off chair seat x 5mins

Urdhva Dhanurasana – bench x 8mins

Ardha Uttanasana x2mins

Adho Mukha Svanasana x2mins

Baddha Konasana – at wall x1mins

Salamba Sarvangasana x10mins

Padangusthasana x2mins

Padagulphasana x2mins

Uttanasana x2mins

Supta Padangusthasana I x3mins

Supta Padangusthasana II x3mins

Uttanasana – foot on blanket roll x 5mins

Janu Sirsasana x10mins

Dwi Pada Upavistha Konasana x5mins

Paschimottanasana x5mins

Parsva Pavanmuktasana x3mins

Adho Mukha Svanasana x2mins

Ardha Halasana x8mins

Setubandha Sarvangasana x8mins

Viparita Karani x8mins

Savasana x10mins

Sequence 120 - General – 2hours

2011-02-03T04:30:00.000-08:00

Supta Baddha Konasana x10mins

Adho Mukha Virasana x2mins

Adho Mukha Svanasana – hands to wall x 3mins

Adho Mukha Svanasana – heels to wall x 3mins

Utthita Trikonasana x3mins each side

Baddha Hasta Uttanasana

Virabhadrasana II x3min each side

Baddha Hasta Uttanasana

Utthita Parsvakonasana x3mins

Baddha Hasta Uttanasana

Parivrtta Trikonasana x3mins

Baddha Hasta Uttanasana

Parsvottanasana x3mins

Prasarita Padottanasana x2mins

Anjanayasana x10mins

Eka Pada Supta Virasana x10mins

Virasana – Gomukhasana cycle x10mins

Salamba Sirsasana I x10mins

Adho Mukha Vrksasana x3

Supta Utthita Hasta Padasana – narrow blocks x 5mins

Supta Utthita Hasta Padasana – blanket/mat roll x 5mins

Chair Dwi Pada Viparita Dandasana –blanket/mat roll on chair seat x 5mins

Urdhva Dhanurasana – bench x 8mins

Ardha Uttanasana x2mins

Eka Pada Rajakapotasana – forward x3mins each side

Baddha Konasana x5mins

Padangusthasana x2mins

Padagulphasana x2mins

Uttanasana x2mins

Supta Padangusthasana I x3mins

Supta Padangusthasana II x3mins

Adho Mukha Virasana x2mins

Adho Mukha Svastikasana x2mins

Dwi Pada Upavistha Konasana x5mins

Janu Sirsasana x3mins

Paschimottanasana x5mins

Parsva Pavanmuktasana x3mins

Adho Mukha Svanasana x2mins

Chair Sarvangasana x8mins

Ardha Halasana x8mins

Setubandha Sarvangasana x8mins

Viparita Karani x8mins

Savasana x10mins

Sequence 119 – General -2 hours

2010-11-26T02:16:00.000-08:00

Supta Baddha Konasana x10mins

Adho Mukha Virasana x2mins

Adho Mukha Svanasana – hands to wall x 2mins

Adho Mukha Svanasana – heels to wall x 2mins

Utthita Trikonasana – foot at wall x3mins each side

Parsvottanasana x3mins each side

Adho Mukha Svanasana x2mins

Parsvottanasana x2mins each side

Prasarita Padottanasana x2mins

Padangusthasana x2mins

Padagulphasana x2mins

Uttanasana x2mins

Anjanayasana x10mins

Eka Pada Supta Virasana x10mins

Virasana – Gomukhasana cycle x10mins

Salamba Sirsasana I x10mins

Adho Mukha Vrksasana x3

Supta Utthita Hasta Padasana – narrow blocks x 5mins

Supta Utthita Hasta Padasana – blanket/mat roll x 5mins

Chair Dwi Pada Viparita Dandasana -blocks on chair seat x 5mins

Chair Dwi Pada Viparita Dandasana –blanket/mat roll on chair seat x 5mins

Urdhva Dhanurasana – bench x 8mins

Ardha Uttanasana x2mins

Eka Pada Rajakapotasana – forward x3mins each side

Baddha Konasana x6mins

Supta Padangusthasana I & II x3min each

Adho Mukha Svastikasana x3mins

Adho Mukha Svanasana x2mins

Dwi Pada Upavistha Konasana x5mins

Janu Sirsasana x10mins

Paschimottanasana x5mins

Parsva Pavanmuktasana x3mins

Chair Sarvangasana x10mins

Ardha Halasana x10mins

Setubandha Sarvangasana x10mins

Viparita Karani x10mins

Savasana x10mins

BKS Iyengar and Dalai Lam in Dehli 2010

2010-11-26T01:44:00.001-08:00

New Delhi, India, 20 November 2010 - His Holiness the Dalai Lama today engaged in a conversation with renowned Indian master Dr. Yogacharya BKS Iyengar on mind training and compassion in a discussion titled Yogic and Buddhist Techniques of Mind Training and Cultivating Compassion at the Convention Center of India Habitat Center in New Delhi.

His Holiness the Dalai Lama with BKD Iyengar and discussion moderator Rajiv Mehrotra at the Indian Habit Center in New Delhi, India, on November 20th, 2010. Photo/Tenzin Choejor/OHHDL

His Holiness said happiness is generally understood as deep satisfaction; however, it is important to make a distinction between satisfaction achieved through sensorial level and mental level. The mental level of happiness, he said, can be achieved through spontaneous willingness from within as well as mind training leading to ultimate compassion. For a Buddhist practitioner, His Holiness said the ultimate goal is achieving Buddhahood by cultivating a compassionate mind and the by-product of thus practice is the ability is to achieve a calm and positive mind in one’s day-to-day life.

Dr. Iyengar known for deciphering the code of Patanjali Yoga Sutra in a scientific way and who has practiced Yoga for the last 60 years explained the seven stages in achieving happiness through yoga. He said the moment the intellect of the heart and mind meets through complete understanding of body and mind cleansing, that is when the consciousness of the egoistic self or the “I” is nullified and a practitioner experiences boundless uncolored joy. The aim of yoga, said the sprightly 93-yr-old is to achieve non-colorisation of happiness where remnants of the self is eliminated. He said a yoga practitioner treats negative emotions such as anger as separate entities and thereby brings the mind under control.

His Holiness referred to the various stages of mind as are described in Buddhist texts saying daily meditation coupled with investigation on shunyata or emptiness helps a Buddhist practitioner in achieving happiness. He said the Yoga Mandala practice in Tibetan Buddhism involves the understanding of the concept of emptiness or shunyata. Unless a practitioner has a deep understanding of shunyata, it perpetuates grasping of false realities or perceptions.

Asked by moderator Mr. Rajiv Mehrotra, secretary/trustee of the New Delhi-based Foundation for Universal Responsibility (FUR) if yoga aims at loosening such grasping to avoid maya or false realities, Dr. Iyengar said yoga considers ignorance or mental deficiencies as the cause of all sufferings or dukha in the world. He said living moment to moment without getting caught up in the wheel of past or memories is the path to future. In Patanjali Yoga, he explained, shunyata is known as manolaya or dissolution of the state of mind.

Speaking on the mind and body connection, His Holiness said like yoga practice that stresses on the connection between emotions and physical postures to achieve a state of equilibrium of equanimity, Tibetan Buddhist practice also stresses on the importance of mind and body connection whereby a practitioner when meditating has to focus on the correct body posture such as keeping the spine straight in order to allow the correct flow of energy to provide relaxation during meditation. He then referred to the Vajrayana school of Tibetan Buddhism where connection between right body posture and state of mind are described in detail such as dream state or deep sleep state.

Dr. Iyengar said there are some similarities or closeness between Indian yogic tradition and Tibetan Buddhist approach and suggested both traditions should work together to find a common avenue to benefit the humanity.

The discussion was attended by Indian and western scientists among them physicists and neuroscientists, scholars, spiritual practitioners and the general public.

Sequence 118 – General – 2hours

2010-11-03T05:47:00.001-07:00

Supta Baddha Konasana x10mins

Adho Mukha Virasana x5mins

Adho Mukha Svanasana – hands to wall x 2mins

Adho Mukha Svanasana – heels to wall x 2mins

Utthita Trikonasana – foot at wall x3mins each side

Parsvottanasana x3mins each side

Prasarita Padottanasana x5mins

Uttanasana x2mins

Anjanayasana x10mins

Eka Pada Supta Virasana x10mins

Virasana – Gomukhasana arm cycle x10mins

Salamba Sirsasana I x10mins

Adho Mukha Vrksasana x3

Supta Utthita Hasta Padasana – narrow blocks x 5mins

Supta Utthita Hasta Padasana – blanket/mat roll x 5mins

Chair Dwi Pada Viparita Dandasana -blocks on chair seat x 5mins

Chair Dwi Pada Viparita Dandasana –blanket/mat roll on chair seat x 5mins

Adho Mukha Svanasana x2mins

Eka Pada Rajakapotasana – forward x 10mins

Supta Padangusthasana I & II x 3mins each

Adho Mukha Svastikasana x3mins

Dwi Pada Upavistha Konasana x5mins

Janu Sirsasana x10mins

Pasch x5mins

Parsva Pavanmuktasana x10mins

Chair Sarvangasana x10mins

Ardha Halasana x10mins

Setubandha Sarvangasana x10mins

Viparita Karani x10mins

Savasana x10mins

Sequence 117 – General 2hours

2010-10-03T06:12:00.001-07:00

Supta Baddha Konasana x10mins

Adho Mukha Virasana x5mins

Adho Mukha Svanasana – hands to wall x 2mins

Adho Mukha Svanasana – heels to wall x 2mins

Utthita Trikonasana – foot at wall x3mins each side

Parsvottanasana x3mins each side

Prasarita Padottanasana x5mins

Uttanasana x2mins

Eka Pada Supta Virasana x10mins

Virasana – Gomukhasana arm cycle x10mins

Salamba Sirsasana I x10mins

Adho Mukha Vrksasana x3

Supta Utthita Hasta Padasana – blanket/mat roll x 5mins

Chair Dwi Pada Viparita Dandasana -blocks on chair seat x 5mins

Chair Dwi Pada Viparita Dandasana –blanket/mat roll on chair seat x 5mins

Chair Dwi Pada Viparita Dandasana –sacrum/dorsal on chair seat x 5mins

Chair Dwi Pada Viparita Dandasana -mat on chair seat x 5mins

Adho Mukha Svanasana x2mins

Dwi Pada Upavistha Konasana x5mins

Janu Sirsasana x10mins

Paschimottanasana x5mins

Parsva Pavanmuktasana x10mins

Chair Sarvangasana x10mins

Ardha Halasana x10mins

Setubandha Sarvangasana x10mins

Viparita Karani x10mins

Savasana x10mins

Sequence 116 – General – 3hours

2010-10-03T06:10:00.000-07:00

Supta Baddha Konasana x10mins

Adho Mukha Virasana x5mins

Adho Mukha Svastikasana x10mins

Adho Mukha Svanasana x3mins

Uttanasana x5mins

Prasarita Padottanasana x5mins

Eka Pada Supta Virasana x 10mins

Salamba Sirsasana I x10mins

Supta Utthita Hasta Padasana – narrow blocks x5mins

Supta Utthita Hasta Padasana - rolled mat/blanket x5mins

Chair Dwi Pada Viparita Dandasana – sticky mat on chair seat x 5mins

Chair Dwi Pada Viparita Dandasana – bolster on chair seat x 5mins

Adho Mukha Svanasana – hands to wall x 3mins

Adho Mukha Svanasana – heels to wall x 3mins

Dwi Pada Upavistha Konasana x10mins

Janu Sirsasana x10mins

Paschimottanasana x10mins

Parsva Pavanmuktasana x10mins

Chair Sarvangasana x10mins

Ardha Halasana x10mins

Setubandha Sarvangasana x10mins

Viparita Karani x10mins

Savasana x10mins