home practice sequence

level II
150 W. 22nd Street, 11th Floor Sequence 1
New York, New York 10011
212 691 9642 www.iyengarnyc.org (Wherever the time is not given, the pose should be done
according to one’s capacity and time at one’s disposal.
Repetitions are recommended over timings to avoid strain.)

1 Ta¥d»a¥sana/Samasthiti 2 Utthita Trikon»a¥sana 3 Utthita Pa¥rs`vakon»a¥sana

to UΩrdhva Hasta¥sana 2x 2 x each side
2x

4 Ardha Candra¥sana 5 Vima¥na¥sana 6 Parivr»tta Trikon»a¥sana

2x 2 x each side 2x

7 Parivr»tta Pa¥rs`vakon»a¥sana 8 Utta¥na¥sana 9 Prasa¥rita Pa¥dotta¥na¥sana

2x 1x 1x

©IYAGNY
 home practice sequence
level Ii
150 W. 22nd Street, 11th Floor Sequence 1 (cont)
New York, New York 10011
212 691 9642 www.iyengarnyc.org
(Wherever the time is not given, the pose should be done
according to one’s capacity and time at one’s disposal.
Repetitions are recommended over timings to avoid strain.)

10 Sa¥lamba S~irµs»a¥sana 11 Adho Mukha Virµa¥sana 12 Catus`pa¥da¥sana 13 Sa¥lamba Sarva¥nƒga¥sana

1-5 minutes (rest for 15 seconds) 3x 3-8 minutes

14 Eka Pa¥da Sarva¥nƒga¥sana 15 Pa¥rs`va Hala¥sana 16 S~ava¥sana

2x 2x 5-10 minutes

©IYAGNY
 home practice sequence
level Ii
150 W. 22nd Street, 11th Floor Sequence 2
New York, New York 10011
212 691 9642 www.iyengarnyc.org (Wherever the time is not given, the pose should be done
according to one’s capacity and time at one’s disposal.
Repetitions are recommended over timings to avoid strain.)

1 Adho Mukha Virµa¥sana 2 Adho Mukha S~va¥na¥sana 3 Utta¥na¥sana

30 secs. to 1 min. 1-3 minutes 1-3 minutes

4 Pa¥rs`votta¥na¥sana 5 Prasa¥rita Pa¥dotta¥na¥sana 6 Sa¥lamba S~irµs»a¥sana

2x 1x (optional)
1-5 minutes

7 Sa¥lamba Sarva¥nƒga¥sana 8 Hala¥sana 9 Dan»d»a¥sana

3-8 minutes 1-3 minutes 1-3 minutes

©IYAGNY
 home practice sequence
level Ii
150 W. 22nd Street, 11th Floor Sequence 2 (cont)
New York, New York 10011
212 691 9642 www.iyengarnyc.org (Wherever the time is not given, the pose should be done
according to one’s capacity and time at one’s disposal.
Repetitions are recommended over timings to avoid strain.)

10 Upavis»t»a Kon»a¥sana 11 Pa¥rs`va Upavis»t»a Kon»a¥sana 12 Pas`cimotta¥na¥sana

1-3 minutes (upright twist) 1-3 minutes
1 minute

13 Baddha Kon»a¥sana 14 Ja¥nu S~irµs»a¥sana 15 Pavanmukta¥sana

1-3 minutes 2x 1x

16 Catus`pa¥da¥sana 17 S~ava¥sana
2x (with support under knees)

©IYAGNY
 home practice sequence
level Ii
150 W. 22nd Street, 11th Floor Sequence 3
New York, New York 10011
212 691 9642 www.iyengarnyc.org (Wherever the time is not given, the pose should be done
according to one’s capacity and time at one’s disposal.
Repetitions are recommended over timings to avoid strain.)

1 Adho Mukha Virµa¥sana 2 Adho Mukha SÔva¥na¥sana 3 UΩrdhva Hasta¥sana

30 secs. to 1 min. 1-3 minutes 2x

4 Uµrdhva Baddha¥nƒguliya¥sana 5 Virµabhadra¥sana II 6 Virµabhadra¥sana I

2x 2x 2x

7 Adho Mukha S~va¥na¥sana 8 Sa¥lamba S~irµsa¥sana 9 Bharadva¥ja¥sana

1 minute 3-5 minutes 4x

©IYAGNY
 home practice sequence
level Ii
150 W. 22nd Street, 11th Floor Sequence 3 (cont)
New York, New York 10011
212 691 9642 www.iyengarnyc.org (Wherever the time is not given, the pose should be done
according to one’s capacity and time at one’s disposal.
Repetitions are recommended over timings to avoid strain.)

10 UΩrdhva Mukha S~va¥na¥sana 11 Dvi Pa¥da Vipari¥ta Dan»d»a¥sana 12 Us»t»ra¥sana

(on chair) (on chair) 3x
6x 2x

13 Adho Mukha S~va¥na¥sana 14 Utta¥na¥sana 15 Pa¥rs`va Utta¥na¥sana

(hands to wall) (resting) 3x
1 minute 1 minute

16 Ardha Hala¥sana
(legs resting on chair)
3-5 minutes
©IYAGNY
 home practice sequence
level Ii
150 W. 22nd Street, 11th Floor Sequence 4
New York, New York 10011
212 691 9642 www.iyengarnyc.org (Wherever the time is not given, the pose should be done
according to one’s capacity and time at one’s disposal.
Repetitions are recommended over timings to avoid strain.)

1 Adho Mukha Virµa¥sana 2 Adho Mukha S~va¥na¥sana 3 Utta¥na¥sana

(head supported/resting) (head supported/resting) 1x
1-3 minutes 1-3 minutes

4 Prasa¥rita Pa¥dotta¥na¥sana 5 Sa¥lamba S~irµs»a¥sana 6 Chair Sarva¥nƒga¥sana or Setu

(head supported on floor or 1-5 minutes Bandha (over bolster)
block) 1-3 minutes
1-3 minutes

7 Supta Baddha Kon»a¥sana 8 Supta Virµa¥sana 9 Pas`cimotta¥na¥sana 10 S~ava¥sana

(supported) (supported) (head supported) 5-10 minutes or as
5-8 minutes 5-8 minutes or as long 1-3 minutes time permits
as comfortable

©IYAGNY