Intermediate Iyengar Yoga Sequence
In this practice session, we will focus on staying grounded.
We will establish a stable and firm foundation through various seated postures—moving forward, laterally, twisting, and extending backward. This allows us to create space, generate heat, and cultivate a sense of quiet. The different leg positions in these postures help to open and release areas that often become tight and restricted from prolonged sitting.
Additionally, incorporating pranayama (breath control) will enhance our practice by calming the mind, increasing focus, and further promoting a deep sense of relaxation and balance.
This sequence includes:
Upa Vista Konasana
Parsva Upa Vista Konasana
Urdhva Hastasana
Parsva upa Vista -again hold foot
Dandasana – Urdhva Hastasana
Parsva Dandasana
Dandasana
Parsva Dandasana
Dandasana
Virasana
Pararankayasana on elbows; w/ Block Janu Sirsasana
Dandasana
Janu sirsasana
Upa Vista Konasana
Parvritta Janu Sirsasana
Upa Vista Konasana
Parvritta upa Vista Konasana
Upa Vista Konasana Baddha Gullyiasana
Baddha Konasana
Adho Mukha Baddha Konasana
Ardha Padma Pascimottasana
Dandasana
Ardha Padma Pascimottasana
Padmasana – Parsva
Ubaya Padangustasana
Krounchasana
Pascimottasana head supported/ elbow support
Savasana
Pranayama
Savasana
