Viparita Dandasana – with support of chair and bolster for the head; hold for five minutes.

Lying over Cross Bolsters; hold for five minutes

  1. Shoulders in mid air, legs bent, feet flat on floor
  2. Shoulders in mid air, legs straight
  3. Shoulders on floor, legs bent, feet flat on floor
  4. Shoulders on floor, legs straight

Salamba Purvottanasana – with 2 chairs, mat, bolster, blanket and plate weight for feet to push against; hold for five minutes (also one chair variation)   Youtube video:  http://youtu.be/tewAuQ3K4fA

Urdhva dhanurasana – with sacrum supported by backrest of chair, bolster on seat of chair; stay as long as you can but less than five minutes; repeat several times; note that feet may come off the floor and dangle in the air.  Youtube video: http://youtu.be/XvKkvj0fxU4

Drop over from Tadasana into Urdhva Dhanurasana and come back up 5 to 10 times. Youtube video using a slant board: https://youtu.be/xkeZuT3o7sI

If unsupported dropping over and coming back is not accessible to you do all of the following.

  1. Urdhva Dhanurasana over a chair – with shoulder blade area supported by backrest of chair; use hand on the wall to come up. Youtube video: http://youtu.be/64PyvZMf9sc
  2. Drop over from Tadasana into Urdhva Dhanurasana with hands holding upper ropes.
  3. Drop over from Tadasana into Urdhva Dhanurasana with lower rope supporting sacrum. https://youtu.be/_uJyn9E-oQA

Sirsasana   Youtube video: http://youtu.be/s637JaYh3ZQ

Adho Mukha Vrksasana   Youtube video: http://youtu.be/5y9A5RES3TE

Urdhva Dhanurasana or Viparita Dandasana or Urdhva Dhanurasana into Viparita Dandasana  Youtube video: added Eka Pada variation.  https://youtu.be/QUAJDitqjis

Nirlamba Sarvangasana II and Ardha Halasana back and forth between the two.  Youtube video: http://youtu.be/9epbgKffqVQ

Paschimottanasana to Halasana 20 times at a fairly quick pace.  “You have to make the their brains light” B.K.S. Iyengar.  Youtube video: https://youtu.be/oRXZZUf8bME

Setu Bandha Sarvangasana– with the support of a block under the sacrum Youtube video:  added Eka Pada variation.  http://youtu.be/pSC8uEoz_58

About EssentialYoga Studio

Roberta has been practicing yoga since 1988 and has been teaching yoga since 1994. She has trained under master yoga teachers Swami Padmananda, Patricia Walden, Manouso Manos, Father Joe Pereira, Zoë Stewart, Karin Stephan, Liz Owen and others. She continues to study with her Iyengar teachers, Patricia Walden and Peentz Dubble. Roberta has studied yoga at the Ramamani Iyengar Yoga Memorial Institute in Pune, India during June 2011, February 2014 and attended Abhijata's intensive in Pune, India December 2016. Roberta is currently enrolled in Peentz Dubble's two year Iyengar Yoga Teacher Training Program. Additionally, Roberta completed training and certification with Elise Browning Miller as 'Yoga for Scoliosis' instructor. She completed a 500 hour Hatha Yoga Certification program with AURA Wellness Center and is registered with Yoga Alliance as an E-RYT 500. She has been a Certified Meditation Teacher since June 2007 and has been an Usui Reiki Practitioner since 1989. Roberta's Personal Practice Philosophy: Health issues have changed and deepened my practice. You will see many photos of me using a variety of props. On days I don't feel well, instead of saying, "I can't practice today", Iyengar Yoga has taught me to say, "How can I practice today".
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  1. Cori norton says:

    Thank you for posting this sequence for depression. I am an Iyengar student and teacher from the UK. I was in Pune in dec 2013 for Guruji’s birthday month. I suffer from depression during the winter months and went into a hole after returning home at Christmas. I have my intermediate assessment coming up in march and am trying to stay mentally well….! Anyhow, thanks again. Will be incorporating this sequence into my practice.

  2. Daniella Montemarano says:

    Loved this subtle and beautiful sequence! Thank you!

  3. Smita Shah says:

    Thanks for sharing, will be useful to guide my students 🙏🙏🙏

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