Practice Sequence Week 1

The original source of the illustrations used for the following sequence is Yoga in Action for Beginners by Geeta S
Iyengar.

1. Supta sukhasana 2. Adho Mukha Virasana

(simple cross leg over a (knees apart, big toes
bolster, blanket for touching, extend trunk
head) and arms forward)

3. Tadasana – feet hip 4. Urdhva Hastasana x 2

distance apart

5. Urdhva 6. half Adho Mukha

7. Adho Mukha
Baddhanguliyasana Svanasana (dog pose) -
Svanasana – full pose
standing in Tadasana hands to wall
8. Tadasana

9. Trikonasana 10. Parsvakonasana 11. Virabhadrasana II 12. Uttanasana resting

13. Ardha 14. Uttanasana – feet 15. Uttanasana – feet 16. Prasarita
apart, (i) concave spine together (i) concave Padottansana (i) concave
Chandrasana x 2
(ii)fold head down spine (ii) fold head down spine

19. Upavista Konasana –

17. Prasarita 20. Upavista Konasana
sit on folded blanket,
Padottansana (ii) head hands in Urdhva
18. Tadasana – feet hands behind
down Hastasana
together

21. Upavista Konasana

– belt to feet 22. Swastikasana - hands 23. Virasana 24. Dandasana
in Parvartasana

 
 
 
 
 
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 28. Adho Mukha
26. Gomukhasana – legs Svanasana – full pose
25. Urdhva Hasta 27. Dandasana
only
Dandasana

30. Full arm balance

preparation – hands to
32. Halasana – Level 1
29. Sirsasana floor, step half way up wall
students do full
preparation – Level 1 31. Uttanasana resting Sarvangasana in middle
students do full
of room
headstand against wall

36. Halasana – feet to

33. Eka Pada 34. Sarvangasana 35. Eka Pada chair or floor
Sarvangasana Sarvangasana

37. Urdhva Prasarita 38. Savasana (5 – 10

Padasana - hands to minutes)
floor over head x 2 - 30
secs each

 
 
 
 
                   

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Practice Sequence Week 2
The original source of the illustrations used for the following sequence is Yoga in Action for Beginners by Geeta S
Iyengar.

2. Virasana forward
1. Supta sukhasana
(knees apart, big toes
(simple cross leg over a
touching, extend trunk
bolster, blanket for head) 3. Adho Mukha
and arms forward)
Svanasana (dog pose)
hands to floor 4. Tadasana

6. Parsvakonasana 8. Virabhadrasana II
5. Utthita Trikonasana 7. Virabhadrasana I

12. Parsvottanasana
9. Parvritta Trikonasana 10. Uttanasana resting 11. Vimanasana

16. Urdhva Mukha

13. Prasarita 14. Prasarita 15. Adho Mukha Svanasana (i) no bricks (ii)
Padottansana (i) concave Padottansana (ii) head Svanasana (dog pose) with bricks (iii) bricks,
spine down
hands turned out

18. Supta Baddha

17. Chaturanga Konasana – belt around
Dandasana (i) no bricks (ii) feet and buttocks, blanket 19. Sirsasana against wall 20. Sirsasana preparation
with bricks for head, arms to side 2 mins Beginners do x4
resting on floor Sirsasana preparation No.
20

21. Sarvangasana – use 24. Savasana (5 – 10

23. Halasana – feet to
chair for feet if 22. Eka Pada minutes)
floor or chair
required Beginners do Sarvangasana
to wall if required  

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Practice Sequence Week 3
The original source of the illustrations used for the following sequence is Yoga in Action for Beginners by Geeta S
Iyengar.

1. Supta sukhasana 2. Virasana forward

(simple cross leg over a (knees apart, big toes
bolster, blanket for touching, extend trunk
head) and arms forward)

3. Tadasana - feet hip 4. Urdhva Hastasana

distance apart

5. Urdhva
Baddhanguliyasana 8. Parsvakonasana
standing in Tadasana 6. Tadasana 7. Trikonasana

10. Virabhadrasana II
9. Virabhadrasana I 11. Ardha Chandrasana 12. Uttanasana resting

14. Prasarita 15. Prasarita

13. Parsvottanasana Padottansana (i) Padottansana (ii) head
down 16. Vrksasana
concave spine

20. Supta Baddha

19. Level 1 do Supta Konasana – belt around
17. Padangusthasana Virasana if practiced feet and buttocks, blanket
18. Padangusthasana
(i) concave spine Beginners do Supta for head, arms to side
(ii) head down
Baddha Konasana No. 20 resting on floor

21. Adho Mukha

Virasana - knees apart,
big toes touching,
22. Uttanasana
extend trunk and arms 23. Dandasana 24. Urdhva Hasta
forward to floor Dandasana
 
 
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25. Dandasana – belt 26. Swastikasana - 27. Dandasana – belt 28. Paschimottansana – (i)
around feet hands in Gomukasana around feet take hold of big toes

29. Paschimottansana 31. Level 1 do Sirsasana

30. Sirsasana 32. Level 1 do Sirsasana
– (ii) fold the trunk down preparation – Eka Pada (i)
preparation against wall 2 mins
Right leg up, (ii) Left leg up
Beginners do Sirsasana
Beginners do Sirsasana
preparation No. 33
preparation No. 33

34. Adho Mukha

Virasana - knees apart,
35. Sarvangasana – use
33. Sirsasana big toes touching,
chair for feet if required 36. Eka Pada Sarvangasana
preparation x 4 extend trunk and arms
Beginners do to wall if
forward - resting
required

37. Parsvaikapada 38. Halasana – feet to 39. Savasana (5 – 10

Sarvangasana – chair or floor minutes)
Beginners repeat No. 36

 
 
 

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Practice Sequence Week 4
The original source of the illustrations used for the following sequence is Yoga in Action for Beginners by Geeta S
Iyengar.

2. Adho Mukha
1. Supta sukhasana
Virasana knees apart, big
(simple cross leg over a
toes touching, extend
bolster, blanket for head)
trunk and arms forward

3. Tadasana - feet hip 4. Urdhva Hastasana

distance apart

7. Virabhadrasana II
5. Tadasana 6. Trikonasana 8. Vimanasana

12. Padangusthasana (i)

9. Ardha Chandrasana - 10. Uttanasana resting concave spine
11. Parvritta Trikonasana
hand on waist x 2

16. Adho Mukha Virasana

15. Virasana – hands in - knees apart, big toes
13. Padangusthasana (ii)
14. Virasana parvartasana touching, extend trunk and
head down
arms forward

17. Adho Mukha

18. Adho Mukha
Svanasana from
Svanasana from floor
Uttanasana 19. Dandasana 20. Urdhva Hasta
Dandasana

23. Paschimottansana – (ii)

21. Dandasana – belt 22. Paschimottansana – (i) fold the trunk down 24. Baddha Konasana
around feet take hold of big toes
 
 
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 25. Janu Sirsasana 26. Baddha Konasana 27. Janu Sirsasana – 28. Baddha Konasana
Urdhva Hastasana

31. Sarvangasana – feet

29. Janu Sirsasana – belt 30. Sirsasana preparation x
to chair or floor as required 32. Eka Pada
around foot, concave spine 2
Beginners do to wall if Sarvangasana
required

33. Halasana – feet to floor 34. Savasana (5 – 10

or chair minutes)

 
 
 
 
 
 
 

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Practice Sequence Week 5
The original source of the illustrations used for the following sequence is Yoga in Action for Beginners by Geeta S
Iyengar.

1. Supta sukhasana 2. Virasana forward (knees

(simple cross leg apart, big toes touching,
over a bolster, extend trunk and arms
blanket for head) forward) 4. Adho Mukha
3. Uttansana – feet apart, Svanasana (dog
hold ankles pose) hands to floor

5. Half full arm 7. Full arm balance –

balance – hands hands down on floor –
on floor, step feet kick up to wall
half way up wall Beginners repeat No. 5
6. Uttansana resting 8. Uttansana resting

11. Parsvakonasana
9. Tadasana 10. Trikonasana 12. Virabhadrasana I

15. Virabhadrasana III –

Beginners repeat No. 16. Padangusthasana (i)
13. Virabhadrasana II
14. Uttansana resting 12 concave spine

17. Padangusthasana 20. Virasana hands in

18. Parsvottanasana 19. Virasana
(ii) head down Parvatasana

23. Adho Mukha

21. Virasana – Hands in 22. Dandasana – belt 24. Urdhva Mukha
Svanasana
Gomukhasana around feet Svanasana

28. Upavista Konasana –

25. Chaturanga 27. Upavista Konasana – sit
extend hands to
Dandasana x 2 on folded diagonal
26. Baddha Konasana front, chest forward
blanket
 
 
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 29. Upavista Konasana 30. Supta Baddha Konasana 32. Level 1 do Sirsasana
– hold big toes or – belt around buttocks against wall 2 mins
31. Baradvajasana
use 2 belts and feet Beginners do
Sirsasana preparation
No. 35

33. Eka Pada Sirsasana 34. Baddha Konasana in

– R leg half way Sirsasana – bring soles of
down, L left half feet together, knees to
36. Sarvangasana – feet
way down side
35. Sirsasana preparation x to chair or floor as
4 required
Beginners do to wall if
required

40. Karna pidasana –

39. Halasana – feet to feet to floor or hook
37. Eka Pada 38. Parsvaikapada chair or floor tops of feet on chair
Sarvangasana Sarvangasana

41. Supta Konasana –

42. Halasana – feet to chair 43. Savasana (5 – 10
only if feet reach
or floor minutes)
floor

 
 
 
 
 
 
 
 
 
 

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