joan white

beginner's asana sequence:
building your practice

This sequence is longer than the beginner's practice and can be used to continue constructing a home practice.(This sequence can also be done at level I.)

If it is too long, you can take parts of this practice. You can also use the shorter beginners practice but substitute different standing poses.

For more information about these poses, please refer to Light on Yoga, Yoga: a Gem for Women, and Preliminary Course. See our links page for the IYNAUS store.



Urhdva Baddanguliyasana
Paschima Baddha Hastasana
Catch your arms behind your back at your elbows.
Gomukhasana (cow face)
Catch your hands one arm above your head, one arm behind your back.
Paschima namaskarasana
Put your palms together fingers facing up behind your back.


Chair-like pose, feet together, arms up bending at knees to form a chair.
Utthita Trikonasana (triangle pose)
Virabhadarasana II (right angle warrior pose)
Utthita Parsvakonasana (extended side angle pose)
One arms next to bent leg the other arm extended over your ear.
Viminasana (airplane pose)
Arms out to side and front leg bent to right angle.
Virabhadrasana I (turned to side warrior pose)
Arms over head and front knee bent.
Ardha Chandrasana (half moon pose or tipped over triangle pose)
With head down and whichever hand position you can master or use the blocks and make a concave spine.
Prasaritta Padottanasana
Standing forward bend, legs apart, arms down to make a concave back, then head down. Repeat with feet together making a concave back and then head down


Virasana (sitting between your legs)
Adho Mukha Virasana (Downward Facing Hero Pose)
Knees apart, turn the feet in sitting on the heels, bend forward with the head down arms extended over the head in a resting manner.


Adho Mukha Svanasana (downward facing dog)

upward extension

Urdhva Mukha Svanasana (upward facing dog)


Urdhva Hasta Dandasana
Padangustha Dandasana

forward extension

Paschimottasana (full forward bend)

leg/groin/knee work

Janu Sirsasana (forward bend with one leg bent to the side)
Sit up, arms over head, reach to feet and look up making a concave spine, then bend forward sit up.