TABLE OF CONTENTS

a yoga sequence built for you

My dear yoga friends, at times of crisis like this, which unfortunately we have had many all around the world, there is nothing better than coming together as a community: to practice together and share each other’s company and the healing practice of yoga.

GURUJI, Faeq Biria, Patricia Walden, Gabriella Guibilaro, Manuso Manos, and ALL of our DEAR teachers would suggest that at times like this, yoga practice can be our BEST friend & refuge.

Our practice will never let us down. It will help us to connect with our inner light and to find as best as possible some sort of equanimity. We all know by now that yoga helps us remain settled and seated within ourselves, as well as compassionate to the outer world and environment.

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When we practice, we are practicing for our own wellbeing, but we MUST also offer our practice to others. This will make of our soul a lighthouse, particularly at such a time of tragedy.

Several years ago, a yoga sequence for times of crisis was given to us by Guruji. We share the sequence with you now in the hope that it may be of help.

Please refer to BKS Iyengar, Yoga: The Path to Holistic Health

1. The emotional strength in these students need to be built up and that is what we need to work [on].

2. No standing poses. No backbends.

3. All poses should be done with eyes open (including savasana). we can focus their eyes at any point in front or on the ceiling.

4. Ask the students to imagine [that] their eyes are located at the temples and ask them to “open” these eyes.

5. Do not insist on a perfect pose in the current situation.
While breathing in any asana ( supine) — breathe in such a way that the breath touches the lateral side of the chest during inhalation.
Here is the sequence:

1. Savasana (corpse pose; can be done supported on a bolster or blankets)

2. Supta baddha konasana (reclining bound angle pose; can be done supported on a bolster or blankets)

3. Supta virasana (reclining hero pose; can be done supported on a bolster or blankets)

4. Prasarita padottanasana (with head support; wide-leg standing forward bend pose)

5. Uttanasana (with head support and legs spread apart; standing forward bend pose)

6. Adho mukha svanasana (with head support; downward facing dog pose)

7. Viparita dandasana supported by a chair (with head support; inverted staff pose)

8. Sirsasana – viparita karani (headstand; if you’re unfamiliar with the viparita karani version of this pose, do regular sirsasana)

9. Setu bandha sarvangasana (supported bridge pose)

10. Sarvangasana- viparita karani (shoulderstand; can be done supported on a chair; if you’re unfamiliar with the viparita karani version of this pose, do regular sarvangasana)

11. Pranayama: Antara kumbhaka with a very short kumbhaka on the inhalation.

Om, Shanti – Peace, peace, peace…OM

>>> Sign up for the Free Masterclass on Sequencing – September 15th 2020 8 am EST <<<
“Sequencing for Impact – How To Easily & Confidently Create Inspiring Yoga Classes Your Students Will Love”