Yoga Sequences
Sequence of Yoga Asanas
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Structure is the secret to an enjoyable yoga practice
BKS Iyengar and Dalai Lam in Dehli 2010
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 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.
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.
Sequence 1 - Supta Padangusthasana I
Supta Padangusthasana I
Supta Baddha Konasana
Adho Mukha Sukhasana
Adho Mukha Svanasana
Uttanasana
Prasarita Padottanasana
Utthita Trikonasana
Ardha Chandrasana
Utthita Hasta Padangusthasana
Parsva Hasta Padangusthasana
Parsvottanasana
Prasarita Padottanasana
Virasana – Gomukhasana - arm variations
Adho Mukha Virasana
Salamba Sirsasana
Salamba Sarvangasana
Paschimottanasana
Uttanasana – blanket roll under heels
Padangusthasana
Padagulfasana
Uttanasana – classic
Urdhva Prasarita Padasana – legs at wall, weight on feet
Urdhva Mukha Paschimottanasana II – stage 1
Eka Pada Adho Mukha Svanasana – foot/leg up wall
Urdhva Prasarita Eka Padasana – at wall
Anjanayasana
Hanumanasana
Parivrtta Supta Padangusthasana
Supta Trivikramasana
Adho Mukha Svanasana – Baddha Konasana – at wall – Eka Pada Rajakapotasana
Supta Padangusthasana I – belt overhead
Supta Padangusthasana II – long belt behind neck, block beside hip of down leg
Parsvottanasana
Utthita Trikonasana
Adho Mukha Svanasana
Supta Padangusthasana I & II – rolled face cloth behind extended, bottom thigh
Parsvottanasana
Utthita Trikonasana
Adho Mukha Svanasana
Supta Padangusthasana I – belt over head
Supta Padangusthasana I I – belt behind neck
Parsvottanasana
Utthita Trikonasana
Adho Mukha Svanasana
Supta Padangusthasana I & II – heel on block
Parsvottanasana
Utthita Trikonasana
Adho Mukha Svanasana
Supta Padangusthasana I & II – blanket roll next to hip
Parsvottanasana
Utthita Trikonasana
Adho Mukha Svanasana
Supta Padangusthasana I & II – weight on down leg
Parsvottanasana
Utthita Trikonasana
Adho Mukha Svanasana
Supta Padangusthasana I & II – classic
Supta Eka Pada Virasana
Supta Virasana
Supta Baddha Konasana
Adho Mukha Virasana
Ardha Halasana
Setu Bandha Sarvangasana
Viparita Karani