Tadasana/Samasthiti

to Urdhva Hastasana
2 x
Utthita Trikonasana
2 x
Utthita Pars`vakonasana
2 x each side
Ardha Candrasana
2 x
Vimanasana
2 x each side
Parivrtta Trikonasana
2 x
Parivrtta Pars`vakonasana
2 x
Uttanasana
1 x
Prasarita Padottanasana
1 x
1 2 3
6 5 4
7 8 9
home practice sequence
level ii
Sequence 1 150 W. 22nd Street, 11th Floor
New York, New York 10011
212 691 9642 www.iyengarnyc.org
(Wherever the time is not given, the pose should be done
according to ones capacity and time at ones disposal.
Repetitions are recommended over timings to avoid strain.)
IYAGNY
Salamba S~irsasana
1-5 minutes
Adho Mukha Virasana
(rest for 15 seconds)
Catus`padasana
3 x
Salamba Sarvangasana
3-8 minutes
Pars`va Halasana
2 x
S~avasana
5-10 minutes
home practice sequence
level ii
Sequence 1 (cont)
10 11 12
16 15
13
150 W. 22nd Street, 11th Floor
New York, New York 10011
212 691 9642 www.iyengarnyc.org
Eka Pada Sarvangasana
2 x
14
(Wherever the time is not given, the pose should be done
according to ones capacity and time at ones disposal.
Repetitions are recommended over timings to avoid strain.)
IYAGNY
Adho Mukha Virasana
30 secs. to 1 min.
Adho Mukha S~vanasana
1-3 minutes
Uttanasana
1-3 minutes
Prasarita Padottanasana
1 x
Salamba S~irsasana
(optional)
1-5 minutes
Salamba Sarvangasana
3-8 minutes
home practice sequence
level ii
Sequence 2
(Wherever the time is not given, the pose should be done
according to ones capacity and time at ones disposal.
Repetitions are recommended over timings to avoid strain.)
Halasana
1-3 minutes
Dandasana
1-3 minutes
1 2 3
7
6 5
8 9
150 W. 22nd Street, 11th Floor
New York, New York 10011
212 691 9642 www.iyengarnyc.org
Pars`vottanasana
2 x
4
IYAGNY
Upavista Konasana
1-3 minutes
Pars`va Upavista Konasana
(upright twist)
1 minute
Pas`cimottanasana
1-3 minutes
Janu S~irsasana
2 x
Pavanmuktasana
1 x
Catus`padasana
2 x
home practice sequence
level ii
Sequence 2 (cont)
(Wherever the time is not given, the pose should be done
according to ones capacity and time at ones disposal.
Repetitions are recommended over timings to avoid strain.)
S~avasana
(with support under knees)
10 11 12
16
15 14
17
150 W. 22nd Street, 11th Floor
New York, New York 10011
212 691 9642 www.iyengarnyc.org
Baddha Konasana
1-3 minutes
13
IYAGNY
Adho Mukha Virasana
30 secs. to 1 min.
Adho Mukha Svanasana
1-3 minutes
Urdhva Hastasana
2 x
Virabhadrasana II
2 x
Virabhadrasana I
2 x
Adho Mukha S~vanasana
1 minute
home practice sequence
level ii
Sequence 3
(Wherever the time is not given, the pose should be done
according to ones capacity and time at ones disposal.
Repetitions are recommended over timings to avoid strain.)
Salamba S~irsasana
3-5 minutes
Bharadvajasana
4 x
1 2 3
7
6 5
8 9
150 W. 22nd Street, 11th Floor
New York, New York 10011
212 691 9642 www.iyengarnyc.org
Urdhva Baddhanguliyasana
2 x
4
IYAGNY
Urdhva Mukha S~vanasana
(on chair)
6 x
Dvi Pada Viparita Dandasana
(on chair)
2 x
Ustrasana
3 x
Uttanasana
(resting)
1 minute
Pars`va Uttanasana
3 x
Ardha Halasana
(legs resting on chair)
3-5 minutes
home practice sequence
level ii
Sequence 3 (cont)
(Wherever the time is not given, the pose should be done
according to ones capacity and time at ones disposal.
Repetitions are recommended over timings to avoid strain.)
10 11 12
16
15 14
150 W. 22nd Street, 11th Floor
New York, New York 10011
212 691 9642 www.iyengarnyc.org
Adho Mukha S~vanasana
(hands to wall)
1 minute
13
IYAGNY
Adho Mukha Virasana
(head supported/resting)
1-3 minutes
Adho Mukha S~vanasana
(head supported/resting)
1-3 minutes
Uttanasana
1 x
Prasarita Padottanasana
(head supported on foor or
block)
1-3 minutes
Salamba S~irsasana
1-5 minutes
Chair Sarvangasana or Setu
Bandha (over bolster)
1-3 minutes
Supta Baddha Konasana
(supported)
5-8 minutes
Supta Virasana
(supported)
5-8 minutes or as long
as comfortable
Pas`cimottanasana
(head supported)
1-3 minutes
1 2 3
6 5 4
8 9 S~avasana
5-10 minutes or as
time permits
home practice sequence
level ii
Sequence 4 150 W. 22nd Street, 11th Floor
New York, New York 10011
212 691 9642 www.iyengarnyc.org
(Wherever the time is not given, the pose should be done
according to ones capacity and time at ones disposal.
Repetitions are recommended over timings to avoid strain.)
7 10
IYAGNY