WEEKS THREE & FOUR SEQUENCE

     Scheduled to take place on Sundays, June 1 and 8
     Sanskrit names are in bold.
     (English names are in parentheses.)
     [Numbers in brackets correspond with illustrations.]
     Poses with an * are new to the sequence.

Utthita Trikonasana (Extended Triangle pose) [4 and 5]

Utthita Parsvakonasana (Extended Side-angle pose) [8 and 9]

Virabhadrasana I (Warrior pose first variation) [12 through 14]

Virabhadrasana II (Warrior pose second variation) [15]

*Parivrtta Trikonasana (Revolved Triangle pose) [6 and 7]

Parsvottanasana (Intense Side Stretch pose) [26]

*Prasarita Padottanasana I (Wide-legged Forward Bend first variation) [33 and 34]

Salamba Sarvangasana I (Supported Shoulderstand first variation) [219 through 234]

Halasana (Plow pose) [244]

Savasana (Corpse pose) [592]

Take a look at each of these poses before practice. Make note of their Sanskrit and English names, their rating (printed just next to the name), the instructions (including how long he recommends holding each one), and their effects. What stands out? What is interesting? or unclear? or surprising?

Notice that on page 85, Iyengar says that all the standing poses are necessary for beginners, but he also says (on page 76) that those who feel exhausted or overwhelmed by the standing poses should only practice Trikonasana and Parsvakonasana until more strength is gained. Maybe that applies to you, and maybe it doesn't. The point is that he is constantly reminding us that yoga is entirely customizable and accommodating to whatever the practitioner needs it to be. Even though mastery of all the standing poses is necessary eventually if one wishes to move forward, there is no assumption or expectation that they are all appropriate right now.

Also, don't let yourself be intimidated by the thought of 5 or 10 or 15 minutes in Shoulderstand. That is a long ways off. First, we have to learn how to get in and out of the most basic shape of the pose safely. Then, we hold it for 30 or 60 seconds. Then, we add to that in 30 second increments over days, weeks, even months. Along the way, we build strength and flexibility and stamina and poise. We practice skillfully (satkara) and continuously (nairantarya) for a long time (dirgha-kala). We continue to learn about what we're doing as well as how and why we're doing it. Then, some day all of those things come together, and suddenly you realize that parts of practice which used to be very challenging, even seemingly impossible, are now natural and normal. And you're ready to seek out all new challenges.

Slow down. Be patient. Be bold. Yoga is not going anywhere; it just keeps getting better!