Sequencing of Actions in your Practice

A miscellaneous session focusing on the sequencing of actions.

Time 80 minutes

Focus Standing Forward Bends Abdominals Shoulders Hips Neck Inversions Balancings

Level Experienced

Contents

Introduction

This is more of a slow, flowing sequence, and it is a bit briefer than usual at about 1 hour 20 minutes. It works on ‘sequencing of actions’ rather than classical groupings or sequences of poses. The aim here is to get certain actions to happen in one Asana, and then find that same action in another Asana that seems at first sight different, but is still similar in key principles.

We start off in Supta Virasana and then come up for forward Virasana.
From here stand for Uttanasana, and take a few moments to really bring your focus to the feet and the back of the legs.
Step back into Adho Mukha Svanasana, with feet together, taking one leg back and up, and change.
Step forward for Parsvottanasana, hands to the floor, arms extended forward. Then change.
Step back to Uttanasana, and take one leg back for Urdhva Prasarita Ekapadasana. Change sides.

Adho Mukha Vrksasana, going up first with the most familiar leg, and then change to the less familiar leading leg and go up again.

A four part set of Asana-s to find the action of the leading leg buttock and the opening of that inner thigh: Utthita Hasta Padangusthasana 2, Ardha Chandrasana (back foot to the wall), Supta Padangusthasana 2, and then from Adho Mukha Svanasana go into Vasisthasana 2.

Parsvakonasana, to find the bend of the leg, to prepare for Bhujapidasana from Uttanasana, feet apart.

Now move into Prasarita Padottanasana, taking the hands back past the feet, palms facing up. Compare this to Upavistha Konasana, as you walk the hands forward. Now go into Kurmasana, arms extending back.
Finish this section with Tittibhasana, noticing the opening required at the back of the legs, especially just under the buttock creases, and then observe how the full extension into the feet helps stay up in the pose.

Virasana and Parvatasana, to lead into Krounchyasana.
Follow this with Eka Hasta Bhujasana, BaddhaKonasana, and then go into Asta Vakrasana. The leg work is as important as the arms.

Stand for a short series of repetitions of: Tadasana, Urdhva Hastasana, Utkatasana, Uttanasana and back to Tadasana. Be creative and change what order you do these in, repeating a good number of times.

Tadasana and Baddanguliyasana to lift the side chest, the centre of physical energy.

Today go into cross bolsters instead of Sirsasana, to open the chest and take the back ribs in, after the balancing work.

Then set up for Setu Bandha Sarvangasana to open the front body, spread across the diaphragm and bring you opening and restoration in general.

To finish, some quiet and restful forward bends: Simple cross-legs forward to the bolster, Janu Sirsasana with head support, and Paschimottonasana with head support.

Finish in Savasana.

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Supta Virasana

Reclining Hero Pose

Lay on your back with your legs bent, your toes pointing backward.

Virasana Forward

Downward-Facing Hero Pose

Join your feet together under your buttocks and keep your knees far enough apart for your ribs to fit in between your legs as you fold forward. You can rest your forehead on the floor or on a block.

Uttanasana

Standing Forward Bend

Starting in Tadasana, exhale and reach down towards your feet. Let your spine release downwards. You can bend your knees or place your hands on blocks if you lack the necessary flexibility.

Adho Mukha Svanasana

Downward-Facing Dog Pose

Press evenly into your hands and feet. The main aim is to elongate the back of your body and lift your hips up as high off the ground as possible without losing the stable foundation created by your hands and feet. If you lack the hamstring flexibility, bend your knees a little.

Parsvottanasana

Pyramid Pose

Place your feet one leg-length apart, your back foot angled out slightly. Keep your legs straight as you start to fold over your front leg, maintaining a concave spine for as far into the bend as possible.

Uttanasana

Standing Forward Bend

Starting in Tadasana, exhale and reach down towards your feet. Let your spine release downwards. You can bend your knees or place your hands on blocks if you lack the necessary flexibility.

Urdhva Prasarita Eka Padasana

Standing Split Pose

Fold forward. Stay rooted through your left foot as you raise your right leg up to capacity. Repeat on both sides.

Adho Mukha Vrksasana

Full Arm Balance (Handstand)

Open your hands into the floor and strengthen your arms as you lift your body up, one leg at a time, into an inverted balance. Use the wall for support if necessary. If pushing yourself up proves to be too difficult, you can walk your feet up the wall.

Uttanasana

Standing Forward Bend

Starting in Tadasana, exhale and reach down towards your feet. Let your spine release downwards. You can bend your knees or place your hands on blocks if you lack the necessary flexibility.

Utthita Hasta Padangusthasana I

Extended Hand-to-Big-Toe Pose 1

Grab your foot by the toe and straighten your leg, maintaining your Tadasana line. Lengthen through the crown of your head and keep your body from tipping over. Use wall support if you lack the balance. You can also use a belt if you lack hamstring flexibility.

Ardha Chandrasana

Half Moon Pose

Get rooted through your left foot, point your toes and kneecap forward. Then, place your left hand on the floor or a block in front of you as you stretch your other right leg back in line with your straight back. You can use the wall for support if you lack the balance. If possible, lift your right arm up.

Supta Padangusthasana II

Reclining Hand-to-Big-Toe Pose

Lie down on your back. Point kneecap and toes on your left leg upward, as you stretch your right leg out to the side. Use a belt if necessary. Change sides.

Adho Mukha Svanasana

Downward-Facing Dog Pose

Vasisthasana II

Side Plank Pose II

Start in Plank Pose or Adho Mukha Svanasana. Keep your right hand strongly rooted and rotate onto the outside of your right foot as you shift your body into a diagonal line. Lengthen through the crown of your head and activate your core as you raise your left leg and reach your left hand to meet it. Use a belt if necessary.

Adho Mukha Svanasana

Downward-Facing Dog Pose

Utthita Parsvakonasana

Extended Side Angle Pose

Bend your front leg and place your hand by of your foot as you stretch your other arm up and over your head. Pull your waist away from the floor, keep your back straight. Place a block under your hand if necessary.

Adho Mukha Svanasana

Downward-Facing Dog Pose

Tadasana

Mountain Pose

Stand up tall and straight, place your feet close together, with your heels and big toes touching. Imagine as if you are standing with your back against the wall. Extend your whole body from the heels up through the crown of your head.

Utkatasana

Chair Pose

Plant your feet firmly on the floor and sit your buttocks back as if sitting into a chair. Keep your knees pointing forward. Make sure your back stays straight as you lift your arms up over your head.

Uttanasana

Standing Forward Bend

Starting in Tadasana, exhale and reach down towards your feet. Let your spine release downwards. You can bend your knees or place your hands on blocks if you lack the necessary flexibility.

Bhujapidasana

Shoulder-Pressing Pose

Start in Uttanasana. Fold forward, bend your knees and plant your hands behind your feet. Tuck your shoulders behind your legs and bring your feet together, interlocking them in the middle, right under your chest. Straighten your arms and balance.

Prasarita Padottanasana

Wide-Legged Forward Bend

Plant your feet as wide apart as you can. Place your hands on the floor and lengthen forward through your spine. Once you have achieved the concave spine, start to walk your hands backward to capacity, aiming to lengthen and release your spine as evenly as possible.

Upavistha Konasana

Wide-Angle Seated Forward Bend

Use support under buttocks if your inner groins roll backward. Kneecaps and all ten toes face the ceiling. Keep your hands by your by hips, fingers pointing forwards. Lengthen your spine. Once you have mastered these foundations, you can also bend forward while reaching your feet with your hands. Use a belt if necessary.

Kurmasana

Tortoise Pose

Bend your knees slightly in front of you and take your arms under the legs. Extend the arms backward and the heels of your feet forward.

Uttanasana

Standing Forward Bend

Starting in Tadasana, exhale and reach down towards your feet. Let your spine release downwards. You can bend your knees or place your hands on blocks if you lack the necessary flexibility.

Tittibasana

Firefly Pose

Plant your hands in between your thighs and raise yourself up. Your legs extend forward, parallel to the floor.

Dandasana

Staff Pose

Point your sit-bones down and extend your spine upwards through the crown of your head. Use support under your buttocks or bend knees if needed to get your back straight.

Virasana

Hero Pose

Sit with your legs bent with your heels on either side of your buttocks. Keep your back straight, avoid sinking forward or back.

Parvatasana in Virasana

Mountain Pose in Hero Pose

Sit in Virasana, stretch your arms out in front of you, and interlock your fingers. Turn your palms outward and, keeping your shoulders down and ribs in neutral, extend your arms upward.

Dandasana

Staff Pose

Point your sit-bones down and extend your spine upwards through the crown of your head. Use support under your buttocks or bend knees if needed to get your back straight.

Krounchasana

Heron Pose

Start in Dandasana. Bend one leg back into Virasana. Extend the other leg upward, so that, ideally, your shin meets your head. Use a belt if necessary.

Eka Hasta Bhujasana

Elephant Trunk Pose

Start in Dandasana. Keep your left leg straight as you bend your right knee and bring it over your shoulder from behind. Plant your hands on the floor and lift your legs up off the floor. Repeat on both sides.

Dandasana

Staff Pose

Point your sit-bones down and extend your spine upwards through the crown of your head. Use support under your buttocks or bend knees if needed to get your back straight.

Ubhaya Padangusthasana

Double Toe Hold

Start in a seated position. Bend your knees and grab a hold of your big toes. Extend your legs up and balance yourself on your coccyx to assume a V-shape with your body. Pull your abs in, activate your core, open your chest. If you cannot reach your ankles, use a belt to help you reach your feet.

Baddha Konasana

Bound Angle Pose

Bring your feet as close as possible to your pelvis and join them together. Straighten your back and let gravity pull your knees down toward the floor. If necessary, use a strap to hold your feet in place.

Asta Vakrasana

Eight-Angle Pose

Bend your knee placing your foot by your buttock and plant your hand on the inside of the foot. With your hands planted firmly by your hips, lift your legs and take them forward to meet each other, then interlock them. Incorporate a bend in your elbows and, as you inhale, push yourself up into balance. Straighten your legs outward.

Baddha Konasana

Bound Angle Pose

Dandasana

Staff Pose

Point your sit-bones down and extend your spine upwards through the crown of your head. Use support under your buttocks or bend knees if needed to get your back straight.

Adho Mukha Svanasana

Downward-Facing Dog Pose

Tadasana

Mountain Pose

Urdhva Hastasana

Upward Salute

Keep your shoulders open and stretching away from your ears as you externally rotate your arms and lift them up above your head. Resist the urge to tip backwards, maintain the Tadasana line.

Utkatasana

Chair Pose

Uttanasana

Standing Forward Bend

Starting in Tadasana, exhale and reach down towards your feet. Let your spine release downwards. You can bend your knees or place your hands on blocks if you lack the necessary flexibility.

Tadasana

Mountain Pose

Urdhva Baddanguliyasana

Upward Salute with Interlocked Fingers

Stretch your arms in front of you and interlock your fingers. Turn your palms inside out and lift your arms up overhead, making sure to keep your shoulders open. Change the interlock of your fingers and repeat.

Supported Setu Bandha Sarvangasana

Supported Bridge Pose

Lie down over support placed under the whole of your body from the thoracic spine down to your knees. The shoulders swoop down to touch the floor. Spread your arms outward or slightly at your side. Activate your feet and press them into the wall.

Supta Swastikasana

Simple Cross Legs Lying Back

Cross your legs and lie back over support or straight onto your mat.

Adho Mukha Sukhasana

Simple Cross Legs Forward

Sit with your legs crossed. Keep your sit-bones pointing downward as you fold forward over your legs to capacity, lengthening your spine.

Janu Sirsasana

Head-to-Knee Forward Bend

Bend your knee out to the side and keep your sit-bones pointing downward as you stretch out over your extended leg. Use a belt if necessary.

Paschimottanasana

Seated Forward Bend

Make sure the backs of your legs are pressed firmly to the ground as you bend over to reach your feet. Release the spine. Use a belt if necessary.

Savasana

Corpse Pose

Lie down on the floor. Spread your arms and legs slightly at your side. Relax and concentrate on your breath.

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You are welcome to download the PDF of the sequence and print and distribute it freely. You may have to wait up to 30 seconds for the PDF to generate. Please credit the teacher who created it. All illustrations from Dona Holleman’s ‘Yoga Darśana’, RIMYI Institute texts and Yoga Vastu illustrators for original asana drawings.

By Pixie Lillas

08 November 2023

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Sequencing of Actions in your Practice

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