Where to find asana sequences?

Yoga Discussion General Yoga
#1

Can someone recommend where I could look up various asana sequences? I am comfortable practicing at home alone to compliment my yoga classes. However, I want to be make sure that I am doing the asanas in the right sequence and that I’m using the correct counter poses where applicable. I’m used to ashtanga/vinyasa/power yoga. I could do the ashtanga primary series from a book but I’d like to try different sequences, a mix of poses, like one would be exposed to in an average yoga class. I sometimes wish I could write down the sequences we go through after completing a really good class (like tonight!) but I’d never remember them all and all the little ways the yoga teacher changes the poses a bit to make them more interesting.

Any references would be much appreciated!

Thanks,

Andrea

#2

Sun salutations or five tibetans are supposed to be a good balance of postures. as far as more detailed sequences maybe someone else can assist in that.
all the best
Neil

#3

Andrea, there is a book called “The Yoga Practice Guide” by Bruce Bowditch that is an awesome resource.

It has many sequences for beginners, intermediate, and advanced practitioners. The whole book is filled with drawings of postures all put into sequences of varying lengths.

Enjoy!

Katrina

#4

you could try “yoga the path to holistic health” by B K S Iyengar. it has many sequences.He wrote the well known book “light on yoga” which has a whole series of lessons in the back that follow a logical order as do the poses in the book,its not that user friendly, especially for the beginner ,although its still a classic.
" yoga the Iyengar way" by silva ,shyam and mira mehta is user friendly

" The womens book of yoga and health" by linda sparrowe and patricia walden
im a 50 year old male but I think this book is great.

Im enjoying the sequences in "the complete book of vinyasa yoga "by srivatsa ramaswami

alot of people love "moving into stillness " by erich schiffman.
there are others, in fact so many that im not sure we need any more books
but no doubt they will keep pumping them out.Although B K S Iyengar says a good book is better than a bad teacher, I would try to find a teacher you resonate with , if you can.

yoga is not done by talking or reading about it ,unfortunately for me.

hope you find something useful.

#5

Thanks for the recommendations. The only book I have is Moving into Stillness. I will gladly try to find the rest :slight_smile:

#6

just to add I was looking at Mukunda stiles book “structual yoga therapy” this morning and this of course has excellent sequences with helpful text.
I was reminded of what a good book it is

#7

Make up your own sequences. Learn to improvise and just deep breathe while you do it. And then while you practice, think about words like “Arise”. Then finish with some light circle walking (Baguazhang). For me, home practice is the best place to play with the poses. I use the classes to really cook my yoga. That way I have both training and playing.

#8

u could start by conditioning first. simple stretches. then standing asana, followed by sitting, and finally lying down - this could end with shavasana, the most relaxing posture.

#9

You could try this " Pilates and Yoga " by Judy Smith, Emily Kelly and Jonathan Monks.

Namaste

#10

I’ll merely express my preference here.

Asana is a very powerful set of tools. Each of the poses, done appropriately, has a tremendous effect on human living. Done inappropriately, each of the poses has a tremendous effect on human living - though the respective effects are radically different.

As such, sequencing of postures actually takes skill and training. Why do we think we can teach ourselves yoga but we can’t teach ourselves dentistry? Would you defend yourself in a court trial? Would you jackhammer your own patio?

So I suppose my answer to this is two-fold. If one disagrees with the above assertions, then it really doesn’t matter where you get sequences from, what they are, how you do them, when you do them, or what the effects are.

If one agrees with the above assertions then I guess my answer is “in class from your teacher, then from within your own body”. An asana practice is cultivated. It is like sushi, It arrives when it arrives and cannot be rushed.

If in taking the teachings one is not squarely given foundations for developing a home practice then perhaps it is time to re-evaluate where one is studying.

#11

Thanks again, all.

I’m not interested in making up my own sequences, becuase I know that certain poses should come before others and vice versa. I want to refer to something where interesting sequences are presented that I can follow where I don’t have to stop and think what pose/counter pose should come next. I could easily pick some asanas from a book and practice them in any ol’ order but I’d rather have the sequences created by someone who is trained to know which sequences of asanas are most beneficial.

Obviously I know that I have the option of practising standing, seated and lying down. I also know that there are 100’s of asanas (maybe 1000’s when you factor in little variations on foundation asanas) I could pick from. I was just wondering if there is some kind of catalogue of sequenced asanas that someone who feels comfortable enough to practice on their own could use.

I’d hardly find it appropriate to stop every few minutes to write down the series of asanas presented in a led class. I wish I could though but I’d find it very distracting to myself, the teacher, and other students. I wish I could because sometimes some of the teachers put their own spin on a posture or do a variation I haven’t seen before or do a certain new sequence I’ve not gone through that really piques my interest.

I feel condfident that my classes have given me adequate foundations for practicing at home. But I wouldn’t feel comfortable establishing my own sequences yet. I took out some books from the library last week that I havent’ had a chance to read through yet but I’m hoping I find something promising…

#12

are you looking for just an asana sequence or a routine that incoperates other things such as breathing, meditation, etc…
my best to you
brother Neil

#13

@ amz

based on your specifics listed above I too would advocate Yoga: the path to holistic health by BKS Iyengar.

#14

you can try to look at the “vijnana yoga practice manual” which conatins the vinyasa practice that Iyenger had teached in the 70th.
I cannot write the url but google it

#15

Ido …

Is there a book on this ?

#16

Andrea, Congratulations on finding the inspiration and motivation to establish a home practice!

Working on the third year of by 500 hour program I feel confident that I could design a practice with the appropriate sequencing including preparation and counterposes. But I don’t think it would be “personal.” It would not address your specific goals, the time of day you will be practicing, or the amount of time you are willing to dedicate to your practice. It would not be a “personal practice.”

If you have a strong group teacher that also has training in personal assessments and enjoys teaching privately - I suggest you spend the time working with someone to develop a personal practice.

Don’t short change yourself - if you are willing to make the time commitment and dedicate yourself to a personal practice then do that - make it personal!

Best wishes.
Vic

#17

[QUOTE=amz155;23621]Can someone recommend where I could look up various asana sequences? I am comfortable practicing at home alone to compliment my yoga classes. However, I want to be make sure that I am doing the asanas in the right sequence and that I’m using the correct counter poses where applicable. I’m used to ashtanga/vinyasa/power yoga. I could do the ashtanga primary series from a book but I’d like to try different sequences, a mix of poses, like one would be exposed to in an average yoga class. I sometimes wish I could write down the sequences we go through after completing a really good class (like tonight!) but I’d never remember them all and all the little ways the yoga teacher changes the poses a bit to make them more interesting.

Any references would be much appreciated!

Thanks,

Andrea[/QUOTE]

Try this web site:

http://www.santosha.com/asanas/

#18

[QUOTE=oak333;38825]Try this web site:

http://www.santosha.com/asanas/[/QUOTE]

Oooops ! The site above has been discontinued for a while.

You can easily find lots of online instructions by simply googling the net for:

    asanas online.