It has been a rough week for the Iyengar community for obvious reasons. To pick up with Guruji’s quote “My ending should be your beginning” I will continue to publish teachings on my blog to further yoga. Here is a restorative sequence for beginning students at the request of my friend Sudhanshu in Kolkata.
Gomukhasana arms to open chest and shoulders
Chair Adho Mukha Svanasna to address hamstring stiffness and further open the chest.
Chair Trikonasana to charge legs and further open chest
Prasarita Padottanasana stage I with blocks to get more concavity from upper back.
Vrksasana for lift in the side chest and abdomen and to hone concentration
Dandasana maintaining lift in side chest
Virasana with lift in side chest
Upavistha Konasana to recirculate knees and lift chest
Supta Baddha Konasasna with bolster. If you don’t have a bolster use this setup of blankets.
Setu bandha on blocks with feet same level as hips
Viparita Karani (omit if menstruating and do Savasana instead)
If you don’t have bolster you can do Urdvha Prasarita Padasana against wall
Note there is no time for each pose. Hold as long as you are getting benefit from them, but don’t overstay your welcome if you become agitated. You can even repeat poses until you feel you have gained the benefit from them as well.
Enjoy your practice and blessings to you all!
(Photo above is my niece in supported Triangmukaipada Paschimottanasana with Disney chair).