During Iyengar’s trip to China a few years ago, he layed out a sequence for those who are fresh to yoga. He explains that all the actions in these asanas are the building blocks for furthering one’s practice. If you have never done yoga before, these are the poses from which to start. Here is the sequence, click on links for how to do each pose:
End with Savasana
This sequence appeared in an article by Senior Teacher Manouso Manos in the Fall 2012 Yoga Samachar. He says that “It brilliantly links actions throughout the class and challenges practitioners to carry some actions from pose to pose and to change others–because it teaches straight leg and bent leg actions; it teaches twisting principles as well as stability; and it connects practitioners to their feet and composes the entire body into a cohesive unit.”
If you are brand new to yoga, I would try this sequence daily for a month. It can take between 15 to 30 minutes depending on your availability to practice. Try to devote at least 5 minutes to Savasana and gradually build up to 10. Never omit Savasana, it is the most powerful asana to link to the higher states of the eight limbs.
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