This sequence is a modified version of the
Iyengar Yoga for the Respiratory System provided by Lois Steinberg.
The modifications are 2-fold:
First, this sequence uses 2 yoga blocks, a yoga mat, and a wall as the only props. Second, modifications are offered for those who may be practicing at a more beginning level.
Be sure to read Lois’ sequence to help understand what you are doing.
1a. Adho Mukha Virasana: Downward Facing Hero’s Pose 1b. Downward Facing Hero’s Pose 2a. Parsva Adho Mukha Virasana: Downward Facing Hero’s Pose to the Right Side 2b. Downward Facing Hero’s Pose to the Left Side 3. Parivrtta Adho Mukha Virasana: Revolved Downward Facing Hero’s Pose – do both sides 4a. Adho Mukha Svnasana: Downward Facing Dog, hands on bricks 4b. Downward Facing Dog, head supported 5. Ardha Uttanasana: Half Intense Stretch Pose, head supported 6. Prasarita Padottanasana: Spread Foot Intense Stretch Pose / Wide Legged Forward Bend 7a. Adho Mukha Vrksasana: Prep for Handstand 7b. Prep for Handstand 7c. Prep for Handstand 8a. Salamba Sirsasana I: Prep for Headstand 8b. Prep for Headstand 8c. Prep for Headstand 8d. Prep for Headstand – keep the head off the mat & lift the shoulders 8e. Prep for Headstand – keep the head off the mat & lift the shoulders 8f. Prep for Headstand – let the head extend to the mat 9. Viparita Karani Sirsasana: Going to Reverse Head Pose – keep the head back, chin lifted towards the ceiling 10. Supta Virasana: Supine Hero’s Pose 11. Supta Swastikasana: Supine Fortunate Pose / Reclining Cross-legs Pose – do both sides 12. Matsyasana: Fish Pose / Reclining Lotus Pose – do both sides 13. Supta Baddha Konasana: Supine Bound Angle Pose 14. Purvottanasana: Supported Front Intense Stretch Pose 15. Dwi Pada Viparita Dandasana: 2-Footed Reverse Staff Pose 16a.Bhujangasana: Getting into Cobra Pose – replaces Yoga Karunta 1 -Ropes I 16b. Cobra Pose – replaces Yoga Karunta I – Ropes 1 17. Halasana: Plough Pose 18. Setu Bandha Sarvangasana: Bridge All Limb Pose / Restorative Bridge Pose 19a. Getting into Viparita Karani 19b. Viparita Karani Sarvangasana: Going to Reverse All Limbs Pose / Inverted Pose 19c. Viparita Karani Sarvangasana 21a. Svasana: Corpse Pose – prone 21b. Corpse Pose – prone
Note that #20 in Lois’ respiratory system sequence is shoulder stand on a chair. There is no equivalent in the above sequence. If you know how to safely practice shoulder stand, do so. Alternatively, stay longer in Restorative Bridge Pose, #18.
With gratitude to Lois and to the entire Iyengar family and lineage.