iyengar_bks, originally uploaded by ebbnormal.

Another Sequence

I find that when my mind is scattered a straightforward sequence of basic poses and simple direct actions helps to calm the rajas  and kick out the tamas. We have to remind ourselves that tapas, self-discipline, is simple. It is the asmita that makes everything complicated. The list of asmita's excuses is exhausting sometimes. Before we allow that list to get too long, we need to put our hands down, step back into downward dog and stay there until we are no longer in the list of asmita's needs and simply doing what we need to in the pose. Tapas, simplicity.
When you practice this sequence, hold the standing poses longer than usual. Do not allow the mind to wander. The sequence ends up with some backbending. Work the standing poses with actions necessary for backbends.


Adho Mukha Virasana
Adho Mukha Svanasana
Uttanasana
Tadasana
Utthita Trikonasana
Utthita Parsvakonasana
Virabhadrasana II
Virabhadrasana I
Ardha Chandrasana
Sirsasana
Urdhva Dhanurasana-5x
Urdhva Dhanurasana-hold for one minute
Urdhva Dhanurasana- 5x
Urdhva Dhanurasana-hold for one minute
Adho Mukha Svanasana
Sarvangasana
Adho Mukha Swastikasana
Savasana


Do not look at this sequence and judge it too harshly, or think that you cannot possibly do all those backbends. Just resolve to do it and modify along the way. Try to hold the standing poses for 1 minute each, if you are unable, then do them 2x instead of once.
Allow yourself to take a small break between the backbends as needed.
Do not neglect Savasana. When we take at least 5 minutes for Savasana at the end of practice the refreshing feeling of the sattva guna fills us. If our Savasana is too short or non-existent, our practice can leave us with rajas or tamas; feelings of heaviness and fatigue or arrogant pride may pervade.
Finally, if you do not have any literature to help you, for God's sake, get a book. You can get Light On Yoga by BKS Iyengar from Amazon. There are still 2 copies of it for sale at Shambhala Center. That one book can answer any questions that may come up while you are practicing at home. Any Sanskrit words that you wish to define and learn, look to the glossary of the book. Sometimes I just flip through the book looking at the photos and become inspired to practice.

2.28 yoganganusthanat asuddhiksaye jnanadiptih avivekakhyateh


By dedicated practice of the various aspects of yoga impurities are destroyed: the crown of wisdom radiates in glory.

Sequence

This sequence is from Tuesdays class at Shambhala Center. It is a standing forward bend sequence with an emphasis on opening the hamstrings, using the very top of the thighs.


Adho Mukha Virasana
Adho Mukha Svanasana- try to hold 2 or 3 minutes
Uttanasana
Adho Mukha Svanasana
Uttanasana- feet together
Urdhva Hastasana- Uttanasana-Urdhva Hastasana-Uttanasana-Urdhva Hastasana-Uttanasana
Parsvottanasana- step back from Uttanasana between the right and left side do a deep Uttanasana with your feet together
Eka Pada Adho Mukha Svanasana-2x
Urdhva Hastasana
Urdhva Prasarita Eka Padasana-2x
Sirsasana- eka pada variation 2x
Supta Padangusthasana 1-2x 2nd time lift head and shoulders bring leg in close to face
Salamba Sarvangasana- Eka Pada variation 2x- 2nd time take leg lower
Halasana- lift one leg up into Eka pada variation
Setu Bandha Sarvangasana on a low height under the sacrum
Savasana


Examine your practice for a whole week. Whether you attend classes regularly or get more poses done in you home practice, there should be a wholesome, well-rounded balance of actions.  Sirsasana and Sarvangasana should be done everyday, even if you're practice in those poses is only for 2 or 3 minutes in duration. Do you practice backbending poses at least once a week? If you have a daily practice, try to practice backbends at least twice in a 6 or 7 day period to keep the back muscles toned and the nervous system strong. Be sure to include your least favorite poses that challenge you the most, often the poses we avoid are the ones we need to have an intense love affair with.  For all of us, a teachers voice is a guide to alert our minds and give us strength to delve into the darker places. In our home practices we should be continuing the exploration of delving deeper. Very often in class a phrase will stick with you, and action or a pose. Write these things down so you can use them in your home practice. Even if you only take 20 or 30 minutes to do a practice, continue dedicating that time, after a few weeks, make a point to add 5 or 10 minutes. Think of how you will feel once your effort is completed and you lay in Savasana for a moment; calm, peaceful, accomplished.