Back to blogging, finally... I've been working so hard on a couple of projects for the site that I've neglected everything else. Here's the first in a 3-day course to cycle you through some of the essential poses. It is based on the three-day course presented by B.K.S. Iyengar in Light on Yoga.

download this practice as a printable PDF

Three-Day Course Part 1

Level: Intermediate
Focus: Core strengthening


Notes:
Arm poses and inversions strengthen the upper body and back. Core poses, twists and backward extensions strengthen the trunk. Though this is an intermediate practice, it can be simplified and made appropriate for less experienced practitioners by removing Head Stand and Hand Stand, and by removing or adapting the other poses according to necessity.


The sequence:

Virasana (Hero Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose)

Adho Mukha Shvanasana/Uttanasana/Chaturanga Dandasana
(Downward Facing Dog Pose/Intense StretchPose/Four-Limbed Staff Pose - cycle through poses 3 to 5 times)

Adho Mukha Vrkshasana (Hand Stand)

Prasarita Padottanasana I (Wide Spread Feet Pose I)

Shirshasana I (Head Stand I)

Salamba Sarvangasana I (Shoulder Stand I)

Halasana (Plough Pose)

Jatara Parivartanasana (Belly-Turning Pose)

Paripurna Navasana (Full Boat Pose)

Ardha Navasana (Half Boat Pose)

Pashchimottanasana (Intense West Stretch Pose)

Marichyasana III (Marichi's Pose III)

Ardha Mastyendrasana I (Half Lord of the Fishes Pose I)

Virasana/Parvatasana (Hero Pose with Mountain Pose Arms)

Supta Virasana (Reclined Hero Pose)

Shalabhasana (Locust Pose)

Dhanurasana (Bow Pose)

Urdhva Mukha Shvanasana (Upward Facing Dog Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose) - restorative mode with feet apart and head supported on blocks

Shavasana (Corpse Pose)

download this practice as a printable PDF