Adho Mukha Shvanasana (Downward Facing Dog Pose)
• Have a block between the thighs and pull it back.
• Grip the edges of the mat and pull them forward.

Child’s Pose
• Grip the edges of the mat and pull them forward.

Adho Mukha Shvanasana (Downward Facing Dog Pose)
• Seal the hands into the mat.

Child’s Pose
• Seal the hands into the mat.

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Lunge with the back leg up

Uttanasana (Intense Stretch Pose) with the feet apart
• Have the knees a little bit bent.
• Hold onto the elbows and draw the upper arms down towards the floor.

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Adho Mukha Vajrasana (Downward Facing Thunderbolt Pose)

Supta Padangusthasana 1 (Reclined Big Toe Pose 1)

Supta Padangusthasana 1 (Reclined Big Toe Pose 1)

Urdhva Prasarita Padasana (Upward Extended Feet Pose)
• 3 rounds.

[Perform the following series flowing from pose to pose, holding each for 30 seconds or so.]

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Plank Pose
Adho Mukha Shvanasana (Downward Facing Dog Pose)
Uttanasana (Intense Stretch Pose) with the feet apart
Adho Mukha Shvanasana (Downward Facing Dog Pose)
Plank Pose
Plank Pose on the tops of the feet
Adho Mukha Shvanasana (Downward Facing Dog Pose)
Uttanasana (Intense Stretch Pose) with the feet apart
Adho Mukha Shvanasana (Downward Facing Dog Pose)
Plank Pose
Plank Pose on the tops of the feet
Urdhva Mukha Shvanasana (Upward Facing Dog Pose)
Adho Mukha Shvanasana (Downward Facing Dog Pose)
Uttanasana (Intense Stretch Pose) with the feet apart
Adho Mukha Shvanasana (Downward Facing Dog Pose)
Plank Pose
Plank Pose on the tops of the feet
Urdhva Mukha Shvanasana (Upward Facing Dog Pose)
Plank Pose on the tops of the feet
Adho Mukha Shvanasana (Downward Facing Dog Pose)

Shalabhasana (Locust Pose)
• 2 repetitions.

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Plank Pose on the tops of the feet
Lower yourself with control to the floor

Makarasana (Crocodile Pose)
• 2 repetitions, both finger crossings.

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Plank Pose on the tops of the feet
Lower yourself with control to the floor

Shalabhasana 2 (Locust Pose 2)

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Plank Pose on the tops of the feet
Lower yourself with control to the floor

Eka Pada Bhekasana (Single Leg Frog Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)
Plank Pose on the tops of the feet
Lower yourself with control to the floor

Lung with the back knee down

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose) with the feet apart

Utthita Trikonasana (Extended Triangle Pose)

Ardha Chandrasana (Half Moon Pose)

Virabhadrasana 1 (Warrior Pose 1)

Virabhadrasana 3 (Warrior Pose 3)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Ardha Halasana (Half Plough Pose)

Shavasana (Corpse Pose)

Tags: Basic, Core Poses, Back Bends, Standing Poses

At the studio in Brooklyn two of the teachers (Eve Holbrook and Jen Kagan) are teaching a series of workshops of sequences that they were taught in RIMYI, the Iyengar center in Pune, by Geeta Iyengar. I have yet to make it to them, but Kristen has and she’s been wowed by Geeta’s sequencing. So she had the idea of us doing a sequence from Geeta’s book “Yoga: A Gem for Women.”

“Gem” is a tough book to read. It’s full of great information, but it is really badly laid out, which is a shame. Published in 1990, it has tips and sequences that are useful not just to women. Her sequencing is extremely interesting and unconventional, by the standards of what is thought acceptable in the Iyengar community at large. In the sequence that Kristen and I practiced (reproduced below from p.112 of the 2002 Timeless Books edition) Head Stand is this first thing you do, without a warm-up, and you do twists, ropes and back bends after Shoulder Stand. All of these things would be considered no-no’s in a class taught in the West these days. And this sequence is part of what she calls the “Elementary Course.”

Geeta is, however Mr. Iyengar’s successor and what she says, goes. I find it interesting how there is a constant discrepancy between the way things are supposed to be done and the way senior teachers and the Iyengars themselves actually do things. Iyengar yoga is increasingly presented as this rigid, militaristic practice in the West, when the truth is there is still a great amount of playfulness in the way it is taught in India. [There are, of course, horror stories of aggressive and damaging behavior from senior teachers that filter back from Pune, so let us not paint too rosy a picture of the mothership.]

Try this sequence out and see how you feel afterwards. I’m writing this the morning after the practice. My back is sore, in a good way, and I had an excellent and refreshing night’s sleep. There’s definitely something in this way she is sequencing that makes me want to explore it more.

The Sequence

Salamba Shirshasana 1 (Head Stand 1)

Utthita Trikonasana (Extended Triangle Pose)

Utthita Parshvakonasana (Extended Side Angle Pose)

Virabhadrasana 1 (Warrior Pose 1)

Virabhadrasana 2 (Warrior Pose 2)

Parivrtta Trikonasana (Revolved Triangle Pose)

Parshvottanasana (Intense Side Stretch Pose)

Prasarita Padottanasana 1 (Wide Spread Feet Pose 1)

Uttanasana (Intense Stretch Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Utthita Hasta Padangusthasana 1 (Extended Hand to Big Toe Pose 1)

Utthita Hasta Padangusthasana 2 (Extended Hand to Big Toe Pose 2)

Urdhva Mukha Shvanasana (Upward Facing Dog Pose)

Virasana (Hero Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)

Halasana (Plough Pose)
• Toes on a chair.

Ardha Halasana (Half Plough Pose)

Baddha Konasana (Bound Angle Pose) seated portion only

Bharadwajasana 1 (Bharadwaja’s Pose 1)

Bharadwajasana 2 (Bharadwaja’s Pose 2)

Ardha Matsyendrasana 1 (Half Lord of the Fishes Pose 1)

Shalabhasana (Locust Pose) on the ropes (She calls this Yoga Kurunta I)
• Leaning forward holding onto the ropes with the feet away from the wall.

Bhujangasana (Cobra Pose) on the ropes (She calls this Yoga Kurunta 2)
• Leaning forward holding onto the ropes with the feet at the wall.

Viparita Dandasana (Inverted Staff Pose) over a chair
• She presents it over a bench so that the body is horizontal. We used 2 chairs.
• Reach the arms through the front chair legs to grab the back chair legs.

Viparita Dandasana (Inverted Staff Pose) over a chair
• Still on the two chairs, slide off until you can get your head and arms to the floor in the classic set-up.

Setu Bandha Sarvangasana (Bridge Pose in Shoulder Stand)
• This first variation is presented with the hands on the back as in Sarvangasana the hips and legs horizontal and the feet pressing against a bench at the wall. We just used the wall.

Setu Bandha Sarvangasana (Bridge Pose in Shoulder Stand)
• This second variation is presented lying over a high Setu Bandha Bench so that only the pelvis is on the bench. We used two chairs and bolsters under the shoulders. IO found this really hard on the sacrum and had to come out of it pretty quickly, though Kristen didn’t have a problem

Shavasana (Corpse Pose)

Tags: Practice Lab, Intermediate, Standing Poses, Twists, Back Bends

Check out the newly-updated back bends section now featuring 25 new poses, from basic to advanced!

Tags: Back Bends

I had an interesting challenge to face this week. I had a class that used a rope wall a LOT, but then I had to reconceive the class for a non-iyengar studio without a rope wall and no other props than blocks, blankets and belts. I thought I’d post both here.

Overall, we were still working with widening and releasing the large muscles of the back: gluteus maximus, latissimus dorsi and trapezius. In particular, we began to zero in on the neck and shoulder girdle with the following actions:

• Soften and widen the upper half of the trapezius, releasing the back of the neck and loosening the upper shoulder blades away from each other.
• As you widen the back, widen and deepen the eyes of the chest, balancing the front and back.
• Expand the neck ribs (the first two ribs) three dimensionally.
• Either turn the neck ribs towards the head in a back bend or away from the head in a forward bend.

On top of that, create a feeling of softness and fluidity in the the back body as you move.

Sequence 1 (with rope wall):

Utkatasana (Furious Pose) on ropes
• Hold onto rope and hang in the pose to stretch out the back.

Uttanasana (Intense Stretch Pose) with the feet apart

Adho Mukha Shvanasana (Downward Facing Dog Pose) on ropes
INTO Urdhva Mukha Pashchimottanasana (Upward Facing Intense West Stretch Pose) on ropes
INTO Adho Mukha Shvanasana (Downward Facing Dog Pose) on ropes
• From Adho Mukha Shvanasana on the ropes with the heels on the wall, reach back and either take hold of the lowest rope hook or the ankles, depending on your reach.
• Let the head hang. If the head touches the floor, walk the feet forward.
• Go back to Adho Mukha Shvanasana for a few moments to finish.

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Urdhva Mukha Pashchimottanasana (Upward Facing Intense West Stretch Pose) on ropes
• Tie a low rope between two high ropes on separate rope stations as if setting up for hanging Shirshasana (Head Stand).
• Drape a couple of blankets over the ropes for cushioning.
• Climb up into the ropes with the loop behind the back ribs and the hips hanging down.
• Straighten the legs and rest the backs of the thighs on the wall.
• Slide down a little to deepen the stretch and draw the flesh of the back towards the head.
• Release the chin into the chest.

Urdhva Prasarita Padasana (Upward Extended Feet Pose)
• Do the pose with the elbows bent and the hands on the floor next to the elbows as if about to go into Urdhva Dhanurasana (Upward Bow Pose).
• Stretch the triceps through the elbows.
• 2-3 repetitions.

Dandasana (Staff Pose) rope lift
• Loop the arms through the ropes of one rope station and grasp the hands knots.
• Straighten the arms, standing up on a block if necessary.
• Keep the arms straight and pick the knees up and hold.
• Repeat 2-3 times.
• For the second set of 2-3 repetitions, try to come up with the legs bent, the straighten the legs.

Urdhva Prasarita Padasana (Upward Extended Feet Pose)
• Do the pose with the elbows bent and the hands on the floor next to the elbows as if about to go into Urdhva Dhanurasana (Upward Bow Pose).
• Stretch the triceps through the elbows.
• 2-3 repetitions.

Shirshasana (Head Stand)/Urdhva Mukha Pashchimottanasana (Upward Facing Intense West Stretch Pose) on ropes sequence.
• Halve a high rope on each of two adjacent rope stations.
• Grasp the ropes and walk the feet up the wall so that you end up with the back and legs flat against the wall.
• Hold for a few moments.
• Slide down the wall into Urdhva Mukha Pashchimottanasana.
• Hold for a few moments.
• Slide or walk back up to the Sirshasana position.
• 2-3 repetitions.

Urdhva Baddhanguliyasana (Upward Bound Fingers Pose)

Ropes 1
• 5-8 repetitions

Rolling sequence:
• Roll back and forth with the knees bent, softening the back, 5-8 reps.
• Roll between Dandasana (Staff Pose), Pashchimottanasana (Intense West Stretch Pose) and Halasana (Plough Pose), 5-8 reps.
• Add Purvottanasana (Intense East Stretch Pose) to the sequence between Dandasana and Halasana, 5-8 reps.

Ropes 1
• 5-8 repetitions

Urdhva Prasarita Padasana (Upward Extended Feet Pose) INTO Halasana (Plough Pose)
• Roll up and down with control and no momentum, 5-8 reps.

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Adho Mukha Vrkshasana (Hand Stand)
• Once with each leg kicking up in the regular hand position.
• Once with hands turned out.
• Once with each of the hands turned back.

Viparita Dandasana (Inverted Staff Pose) over the chair
• Do the pose with a rolled up mat across the edge of the chair under the upper back.

Chair Drop-Back Sequence:
[Cycle through the following 3-4 times]
Eka Pada Sarvangasana (Single Leg Shoulder Stand) one side only
Eka Pada Setu Bandha Sarvangasana (Single Leg Bridge Pose in Shoulder Stand) drop-back to chair one side only
Eka Pada Sarvangasana (Single Leg Shoulder Stand) second side
Eka Pada Setu Bandha Sarvangasana (Single Leg Bridge Pose in Shoulder Stand) drop-back to chair second side
Setu Bandha Sarvangasana (Bridge Pose in Shoulder Stand) drop-back to chair

Drop- Back Sequence:
[Cycle through the following 3-4 times]
Eka Pada Sarvangasana (Single Leg Shoulder Stand) one side only
Eka Pada Setu Bandha Sarvangasana (Single Leg Bridge Pose in Shoulder Stand) drop-back to floor one side only
Eka Pada Sarvangasana (Single Leg Shoulder Stand) second side
Eka Pada Setu Bandha Sarvangasana (Single Leg Bridge Pose in Shoulder Stand) drop-back to floor second side
Setu Bandha Sarvangasana (Bridge Pose in Shoulder Stand) drop-back to floor

Shavasana (Corpse Pose)


Sequence 2 (without rope wall):

Supta Baddha Konasana (Reclined Bound Angle Pose) over bolster, 5 min

Supta Padangusthasana 2 (Reclined big Toe Pose 2) 2 min each side

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose) with the feet apart

Utkatasana (Furious Pose) into wall
• Have a block between the thighs.
• Rest the forearms on the wall.

Uttanasana (Intense Stretch Pose) with the feet apart
• Come into the pose with the back against the wall.

Urdhva Prasarita Padasana (Upward Extended Feet Pose)
• Do the pose with the elbows bent and the hands on the floor next to the elbows as if about to go into Urdhva Dhanurasana (Upward Bow Pose).
• Stretch the triceps through the elbows.
• 2-3 repetitions.

Rolling sequence:
• Roll back and forth with the knees bent, softening the back, 5-8 reps.
• Roll between Dandasana (Staff Pose), Pashchimottanasana (Intense West Stretch Pose) and Halasana (Plough Pose), 5-8 reps.
• Add Purvottanasana (Intense East Stretch Pose) to the sequence between Dandasana and Halasana, 5-8 reps.

Urdhva Prasarita Padasana (Upward Extended Feet Pose)
• Do the pose with the elbows bent and the hands on the floor next to the elbows as if about to go into Urdhva Dhanurasana (Upward Bow Pose).
• Stretch the triceps through the elbows.
• 2-3 repetitions.

Urdhva Prasarita Padasana (Upward Extended Feet Pose) INTO Halasana (Plough Pose)
• Roll up and down with control and no momentum, 5-8 reps.

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Adho Mukha Vrkshasana (Hand Stand)
• Once with each leg kicking up in the regular hand position.
• Once with hands turned out.
• Once with each of the hands turned back.

Pincha Mayurasana (Forearm Stand)

Pincha Mayurasana (Forearm Stand)
• Palms up instead of down.

Pincha Mayurasana (Forearm Stand)

Setu Bandha (Bridge Pose) with blocks under the sacrum and blankets under the shoulders

Eka Pada Setu Bandha (Single Leg Bridge Pose) with blocks under the sacrum and blankets under the shoulders

Salamba Sarvangasana 2 (Shoulder Stand 2) with the wrists belted instead of the hands clasped
Halasana (Plough Pose)
Salamba Sarvangasana 1 (Shoulder Stand 1)
Halasana (Plough Pose)

Salamba Sarvangasana 1 (Shoulder Stand 1)
Salamba Sarvangasana 2 (Shoulder Stand 2)
Niralamba Sarvangasana 1 (Unsupported Shoulder Stand 1)
Niralamba Sarvangasana 1 (Unsupported Shoulder Stand 1)

Shavasana (Corpse Pose)

Tags: Intermediate, Arm Balances, Inversions, Back Bends

This sequence continues the ideas from previous weeks about softening and widening the big muscles of the back--gluteus maximus, latissimus dorsi and trapezius--and unlacing the spine from the back.

Many of these poses are asymmetrical back-bends and can be thought of as “twisting” back bends as one side gets pulled towards the back leg. When, say, the left leg is back, widen the left back ribs away from the spine and around to the sternum as you widen the right ribs away from the sternum around into the spine. Keep the bones and muscles wide and full so as not to pinch along the spine. As you turn, differentiate the upper ribs from the shoulder girdle, so that the twist can happen inside the collarbones, arm bones and shoulder blades.

The Sequence

Utkatasana (Furious Pose) on ropes
• Hold onto rope and hang in the pose to stretch out the back.

Parivrtta Hasta Padangusthasana (Revolved Hand To Big Toe Pose) with foot on ledge

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Parshvottanasana (Intense Side Stretch Pose)

Parivrtta Trikonasana (Revolved Triangle Pose)

Virabhadrasana 1 (Warrior Pose 1)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Adho Mukha Vrkshasana (Hand Stand)

Pincha Mayurasana (Forearm Stand)

Eka Pada Bhekasana (Single Leg Frog Pose)
• Repeat on both sides.

Padangustha Dhanurasana (Big Toe Bow Pose)

Eka Pada Raja Kapotasana 2 (Single Leg King Pigeon Pose 2) variation at the wall
• Lean forward and reach the arms up the wall to stretch out the back.

Parivrtta Parshvakonasana (Revolved Side Angle Pose)

Eka Pada Raja Kapotasana 2 (Single Leg King Pigeon Pose 2) full pose

Hanumanasana (Hanuman’s Pose)
• Support the pose by stacking blankets/bolsters up underneath you.
• Keep the trunk upright, shoulders over the hips, and the arms down by the sides.

Natarajasana (King Dancer Pose) variation
• Do the pose with the standing leg bent and the raised leg resting on a chair.

Natarajasana (King Dancer Pose) variation
• From the above variation, shift the weight forward onto the front leg and come to stand.

Adho Mukha Shvanasana (Downward Facing Dog pose)

Uttanasana (Intense Stretch Pose)

Parivrtta Uttanasana (Revolved Intense Stretch Pose)

Ardha Halasana (Half Plough Pose)

Shavasana (Corpse Pose) with the legs up on a chair

Tags: Intermediate, Back Bends

The idea this week was to stretch out the front of the body by opening up the hip crease: lengthening down from the hip crease into the thigh and stretching up from the hip crease to the top of the head. Keep the lower back from crunching by widening the back ribs, lengthening the buttock flesh down the body and stretching the sides of the waist up towards the head.

The Sequence

Opening Stretches
• Lie on the back with the feet flat and the knees up. Wrap the arms across the chest and hugh the shoulder blades. Stay here for a minute or so to soften and widen the back body. At the half-way mark of your time here, change the crossing of the arms.
• Still on the back with the knees up, reach the right arm over head, resting it on the floor. Bring the left hand across to the top of the chest on the right side. As you inhale, reach through the arm. As you exhale, keep reaching through the arm and press the chest down into the floor. Widen the back ribs.

Opening Vinyasa
Adho Mukha Shvanasana (Downward Facing Dog Pose)
Child’s Pose
Adho Mukha Shvanasana (Downward Facing Dog Pose)
Uttanasana (Intense West Stretch Pose)
Adho Mukha Shvanasana (Downward Facing Dog Pose)
Lunge with the back leg straight
Adho Mukha Shvanasana (Downward Facing Dog Pose)
Lunge with the back leg straight, second side
Adho Mukha Shvanasana (Downward Facing Dog Pose)
Child’s Pose

Urdhva Hastasana (Upward Hands Pose) with a belt around the wrists
• Press out into the belt and widen the back

Utkatasana (Furious Pose) with a belt around the wrists
• Press out into the belt and widen the back

Utthita Parshvakonasana (Extended Side Angle Pose)

Virabhadrasana 1 (Warrior Pose 1) with the hands on the hips

Virabhadrasana 1 (Warrior Pose 1) with a belt around the wrists
• Press out into the belt and widen the back

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Lunge Sequence
• Back leg up, hands on the floor
• Back knee down, hands on the floor
• Back knee down, hands on blocks under the shoulders
• Back knee down, front foot on one block, one hand on second block under shoulder so that trunk is lifted
• Back knee down, block under back foot, toes curled under, one hand on second block under shoulder so that trunk is lifted.

Purvottanasana (Intense East Stretch Pose) Table Top Variation with the hands on blocks

Vajrasana (Thunderbolt Pose) with Pashchima Baddha Hastasana (elbows clasped behind the back)

Purvottanasana (Intense East Stretch Pose) Table Top Variation with the hands on blocks

Ushtrasana (Camel Pose) with the feet up on a bolster

Ushtrasana (Camel Pose) either repeating with the bolster, or toes curled under, or full pose

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense West Stretch Pose)

Setu Bandha (Bridge Pose) holding the ankles with the feet on a block

Reclined buttock stretch
• One ankle on the opposite thigh, draw the legs in.

Setu Bandha (Bridge Pose) holding the ankles with the feet on a block

Salamba Sarvangasana (Shoulder Stand) with the feet on the wall)

Parshva Bharadwajasana (Side Bharadwaja’s Pose) on the bolster

Shavasana (Corpse Pose) with a bolster under the knees

Tags: Basic, Back Bends, Standing Poses

My first Iyengar teacher was extremely creative and unconventional in her approach to sequencing. She has a poetic way of sequencing that is both logical and intuitive, but she very much does not toe the line in terms of the way she sequences a class (bless her), so I never really got the hang of the classic Iyengar sequencing at that stage. Unfortunately, a subsequent disastrous and inadequate teacher training did very little to fill that gap. I have, of late, been studying with Donald Moyer in Berkeley, as regular readers will know. Donald is also extremely innovative and creative, while remaining intuitive and logical in his approach, but in some ways he is very old school when it comes to his sequencing. I've been teaching and practicing in his manner quite a lot lately, and it has been a wonderful exercise in getting inside the classical Iyengar mentality. Sometimes the method gets accused of being dry and repetitive, but there is an elegance to the sequencing. I offer you here my limited understanding of the form.

Here follows a breakdown of the major pose categories and where they fit in the scheme. This first chart is not an actual way of practicing. Think of it as a diagram of a hypothetical sequence including all the different possibilities:

This would break down into the following practice sequences for each of the four major categories. Obviously there are other types of poses -- arm balances, abdominals and such. Each of these has their own rationale, but think about how you are practicing them. How do they relate to standing poses, to twists, back bends or forward bends? This might give you an idea of where a pose such as Parshva Bakasana (Side Crow Pose) might go.

Tags: Twists, Forward Bends, Back Bends