LeanneHow to Practice Yoga Sequences at Home

Practicing yoga poses or yoga sequences – something, anything, for any amount of time – on your own dramatically improves your yoga practice. Why? Because you are self-directing and noticing what is happening with your own body. You can do something from a class you’ve taken, or you can do a practice from a book or a recording.

On this page are tips and links to recorded classes as well as written sequences you can use to build your home practice.

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Tips and Short Videos

Free Talk: How to Sequence Your Home Practice

Coming to class is good for learning, but what you do at home is what really grows your yoga practice. As with anything else you want to get better at, practice, practice, practice. Learn how to commit to your own home practice and then to sequence your home practice to be safe and to create the effect you want. Recording 43m57s

Recorded Classes – Audio & Video

Yoga 4 All Bodies – subscribe to our YouTube channel or check out our videos available on our website

iHanuman.com – lots of audio recordings of classes with some phenomenal teachers. Specifically I can say that Lois’ Introduction to Asana 10-class series is incredible. I could probably do the classes 100 times and learn something new each time. And it’s $99 for the whole set. To see all available iHanuman Iyengar class recordings, as well as lots of free tips and features, click here.

Yoga U Online – more like mini-workshops, again lots of great teachers. Usually each download offers audio plus a slide show so you get some visual. In particular I recommend anything by Julie Gudmestad. Julie is both a Certified Iyengar Yoga Teacher and a physical therapist. It’s like studying yoga anatomy with a pro who gets both yoga and anatomy. She has a great program available at http://www.yogauonline.com/yoga-foundations/. To see all of Julie’s YogaU classes, click here.

Patricia Walden videos – Patricia Walden is a Senior Iyengar Yoga Teacher who studied with BKS Iyengar for decades. She has 2 videos available on Amazon that include variations for each pose in the sequences she gives. One is called Yoga for Beginners and is free to watch if you have a Prime membership, or you can order the DVD. The other is called Flexibility Yoga and is on DVD.

Whatever you choose, enjoy your time practicing and learning about your body and your self.

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Written Sequences

Iyengar Yoga National Association of the United States (IYNAUS)

Iyengar Yoga Association of the Southeast (IYASE)

Iyengar Yoga Association of Greater New York sequences

Sequences from classes at Yoga 4 All Bodies

Scroll to the bottom to start with Level I sequences.

  • January 27, 2014 – Backbends – Yoga Sequences
    • Audio Part 3: Jan 27_ 2014_ 19_17_34_3_of_3
      • Tadasana – notice spine and sitz bones
      • Suhkasana – spine and sitz bones same as in Tadasana
      • Backbend over roll – horizontal, then vertical
      • Parighasana at the wall
      • Trikonasana
      • Parrivrita trikonasana
      • Trikonasana
      • Uttanasana – hands to blocks, sitz bones pressing back to wall, then down holding elbows
      • Prasarita padottanasana  – hands to blocks, then down
      • Salabhasana
      • Makarasana
      • Dhanurasana
      • Ustrasana at wall with bolster and brick – first chin tucked, then head back
      • Back bend on brick + head support – either paryankasana or legs straight
      • Dwi pada on chair with vertical blanket
      • Chatoosh Padasana feet to chair
      • Svasana supported

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Short Session Fall 2013

Class 3

Yoga ShortSession 2013_Class_3 LCR (.pdf)

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Class 2

Yoga ShortSession 2013_Class_2 LCR (.pdf)

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Class 1

Yoga ShortSession 2013_Class_1 LCR (.pdf)

New Poses:

  • Siddhasana – Auspicious, or Sage’s, Pose

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Spring 2013

Class 12 – Final Yoga Sequence

Yoga Spring 2013 Class 12 Final LCR

New Pose

  • Garudasana – Eagle Pose

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Class 11

Yoga Spring 2013 Class 11 LCR

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Class 10

Yoga Spring 2013 Class 10 LCR

New Pose

  • Supta Padangustasna II – Reclining Big Toe Pose II

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Class 9

Yoga Spring 2013 Class 9 LCR

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Class 8

Yoga Spring 2013 Class 8 LCR

New Poses

  • Baddha Konasana – Bound Angle Pose
  • Upavista Konasana – Seated Angle Pose
  • Trianga Mukhaikapada Paschimottanasna – Three Limb, Face to One Leg, Intense Stretch of Back Body Pose
  • Setu Bandha Sarvangasana variation – Cross Bolsters Pose

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Class 7

Yoga Spring 2013 Class 7 LCR

New Poses

  • Malasana – Garland Pose
  • Dhanurasana –  Bow Pose
  • Bharadvajasana on the chair – Bharadvaja’s Pose

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Class 6

Yoga Spring 2013 Class 6 LCR

New Poses

  • Ustrasana – Camel Pose
  • Padahastasana – Hands to Feet Pose

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Class 5

Yoga Spring 2013 Class 5 LCR

New Poses

  •  Padangustasana – Big Toe Pose

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Class 4

Yoga Spring 2013 Class 4 LCR

New Poses

  • Supta Konasana – Reclining Angle Pose

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Class 3

Yoga Spring 2013 Class 3 LCR

New Poses

  • Utthita Hasta Padangustasana –  Extended Hand to Big Toe Pose
  • Virabhadrasana III – Warrior III
  • Gomukhasana in Dandasana – Cow Face Pose in Staff Pose

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Class 2

Yoga Spring 2013 Class 2 LCR

New Poses

  • Lolasana – Pendant Pose
  • Karnapidasana – Ear Pressure Pose

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Class 1

Yoga Spring 2013 Class 1 LCR

New Poses

  • Sirsasana Prep – Headstand Prep
  • Salabhasana – Locust Pose
  • Makarasana – Crocodile Pose

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Yoga I/II

Yoga 1/2 Class 9 Handout

New Poses:

  • Salamba Sarvangasana –  Supported Shoulder Stand

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Yoga 1/2 Class 8 Handout

New Poses:

  • Tadasana Garudasana –    Eagle in Mountain Pose – arms only

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Yoga 1/2 Class 7 Handout

Progressions – No New Poses

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Yoga 1/2 Class 6 Handout

New Poses:

  • Surya Namaskara –    Sun Salutation
  • Paripurna Navasana –  Full Boat Pose (supported)

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Yoga 1/2 Class 5 Handout

New Poses:

  • Urdhva Muhka Svanasna – Upward Facing Dog Pose
  • Setu Bandha Sarvangasana –  Bridge Pose (supported)

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Yoga 1/2 Class 4 Handout

New Poses:

  • Bharadvajasana I – Bharadvaja’s Pose

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Yoga 1/2, Class 3 Handout

New Poses:

  • Virasana – Hero’s Pose
  • Halasana –  Plough Pose

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Yoga 1/2, Class 2 Handout

New Poses:

  • Parighasana –  Gate Pose

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Yoga 1/2, Class 1 Handout

New Poses:

  • Ardha Chandrasana –  Half Moon Pose
  • Maricyasana I – Marici’s Pose

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Yoga I, Class 10 Yoga Sequences

Class I.10 Handout (.pdf) 

New Pose:

  • Chaturanga Dandasana – Four Limbed Staff Pose

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Yoga I, Class 9 Yoga Sequences

Class I.9 Handout (.pdf)

New Poses:

  • Tadasana Paschima Namaskarasana -West/Back Hands Together Pose
  • Adho Muhka Virasana (variation) – Downward Facing Hero’s Pose / Child’s Pose

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Yoga I, Class 8 Yoga Sequences

Class I.8 Handout (.pdf)

New Pose:

  • Tadasana Gomukhasana – Cow Face Pose in Mountain Pose
  • Baddha Uttanasana – Intense Stretch Pose with Bound Arms

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Yoga I, Class 7 Yoga Sequences

Class I.7 Handout (.pdf)

New Poses:

  • Virabhadrasana I – Warrior I – arms up
  • Utkatasana – Fierce Pose – away from the wall
  • Prasarita Padottanasana I – Extended Legs Pose, hands on blocks and concave back
  • Chatoosh Padasana – Four Footed Pose / Bridge Pose

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Yoga I, Class 6 Yoga Sequences

Handout for Class I.6 (.pdf)

New Poses:

  • Tadasana Paschima Baddha Hastasana – West/Back Bound Hands Pose

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Guided Svasana – 8 minutes

Here is an audio file with a guided svasana of approximately 8 minutes:

LCR_YogaI_Svasana_guided

Enjoy!

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Yoga I, Class 5 Yoga Sequences

Handout for Class I.5 (.pdf)

New Poses:

  • Parsvottanasana – Intense Flank Stretch
  • Parsva Suhkasana – Twist in Easy Seat Pose

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Yoga I, Class 4 Yoga Sequences

Handout for Class I.4 (.pdf)

New Poses:

  • Virabhadrasana I – Warrior I
  • Adho Muhka Svasana – Down Dog

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Yoga I, Class 3 Yoga Sequences

Handout for Class I.3 (.pdf)

New Poses:

  • Urdhva Baddhanguliasana – upward bound fingers pose
  • Vrksasana – tree pose
  • Utthita Parsvakonasana – extended lateral angle pose

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Yoga I, Class 2 Yoga Sequences

Handout for Class I.2 (.pdf)

New Poses:

  • Utkatasana (Chair Pose) against the wall
  • Parsvottanasana (Intense Flank Stretch) upright, hands on waist
  • Vajrasana (Thunderbolt Pose)
  • Dandasana (Staff Pose) strap around the balls of the feet
  • Urdhva Prasarita Padasana (Upward Extended Foot Pose) legs at 90°
  • Supported Urdhva Prasarita Padasna (Legs Up the Wall Pose) legs on the wall

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Yoga I, Class I Yoga Sequences

Handout for Class I.1 (.pdf)

  1. Suhkasana a/k/a Swastikasana
  2. Tadasana
  3. Urdhva Hastasana
  4. Utthita Hasta Padasana
  5. Parsva Hasta Padasana
  6. Trikonasana
  7. Virabhadrasana II
  8. Ardha Uttanasana, fingertips at the wall
  9. Supta Padangustasana
  10. Svasana
  11. Suhkasana

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Yoga I, Final Class Yoga Sequences

This sequence provides a complete workout for the body.

  1. Suhkasana a/k/a Swastikasana
  2. Tadasana
  3. Urdhva Hastasana
  4. Urdhva Baddhanguliyasana
  5. Paschima Baddha Hastasana
  6. Paschima Namaskarasana
  7. Gomukhasana
  8. Vrksasana
  9. Utthita Hasta Padasana
  10. Parsva Hasta Padasana
  11. Utthita Trikonasana
  12. Virabhadrasana II
  13. Jumping
  14. Utthita Parsvakonasana
  15. Baddha Hasta Uttanasana
  16. Virabhadrasana I
  17. Utkatasana
  18. (repeat) Baddha Hasta Uttanasana
  19. Parsvottanasana
  20. Prasarita Padottanasana
  21. Vajrasana
  22. Adho Muhka Virasana (big toes touching)
  23. Dandasana
  24. Urdhva Prasarita Padasana
  25. Adho Muhka Svanasana hands at the wall
  26. Chaturanga Dandasana feet at the wall
  27. Chatoosh Padasana
  28. Knees to chest
  29. Parsva Suhkasana a/k/a Parsva Swastikasana
  30. Supta Padangustasana
  31. Supported Urdhva Prasarita Padasana a/k/a Legs up the wall (different from viparita kirani b/c torso and pelvis flat on ground)
  32. Svasana
  33. Suhkasana