Practice Sequences

wood blocks

Practice Sequences

These sequences are meant for Iyengar students who have already been taught how to safely enter and exit the poses.

The duration that you hold each pose is individual. Aim for 30 seconds for each pose (or for each side if it is a two-sided pose), but bear in mind that how long you hold a pose is very individual. If you find that your body shakes or there is strain, it’s time to come out. If any pose causes you pain, come out of the pose and skip it. When you return to class you and your teacher can work together on how to adapt the pose to resolve the pain. You can stay in savasana for anywhere from 3 minutes to 20 minutes.

Click on the images for the actions in each pose.

Sequence One

Adho Mukha Svanasana, Uttanasana, Tadasana, Urdhva Hastasana, Utthita Parsvakonasana, Salabhasana, Marichyasana I, Paschimottanasana, Savasana

Adho Mukha Svanasana

1. Adho Mukha Svanasana

Concave Uttanasana

2. Concave Uttanasana


3. Uttanasana


4. Tadasana

Urdhva Hastasana

5. Urdhva Hastasana

Utthita Parsvakonasana

6. Utthita Parsvakonasana


7. Salabhasana

Marichyasana I

8. Marichyasana I

Paschimottanasana Concave

9. Concave Paschimottanasana


10. Paschimottanasana


11. Savasana

Sequence Two

Tadasana, Baddha Hastasana in Tadasana, Utthita Hasta Padangusthasana I, Utthita Parsva Hasta Padangusthasana II, Virabhadrasana I, Gomukhasana, Bharadvajasana I, Janu Sirsasana Concave, Janu Sirsasana, Chatuspadasana, Savasana


1. Tadasana

Baddha Hastasana in Tadasana

2. Baddha Hastasana in Tadasana

Utthita Hasta Padangusthasana I

3. Utthita Hasta Padangusthasana I

Utthita Parsva Hasta Padangusthasana II

4. Utthita Parsva Hasta Padangusthasana II


5. Virabhadrasana I


6. Gomukhasana

Bharadvajasana I

7. Bharadvajasana I

Janu Sirsasana Concave

8. Janu Sirsasana Concave

Janu Sirsasana

9. Janu Sirsasana


10. Chatuspadasana


11. Savasana