Iyengar Yoga Cards

This is a well made, well conceived, yoga deck, in the Iyengar tradition that is sure to enhance your practice. 57 poses (listed below) are explored in detail with modifications and variations given for each pose to make them accessible for every practitioner. There are 27 posture sequences suggested for everyone from beginning to advanced students. Plus 16 therapuetic routines are suggested for various ailments including, back ache, sciatica, depression, colds and more.
The cards are large, 5 1/4" x 8", sturdy and laminated. The box they come in doubles as a stand that you can put the card you are working with into to display it for easy use.
Iyengar yoga is a practical philosophy and system of asanas promoting physical, mental and spiritual wellbeing. Through practice, Iyengar yoga not only tones the body and improves posture but will stimulate the circulation and aid the function of internal organs.

Click on the image below to see the back view! Both are actual size.

Contents and instructions for use.

STANDING ASANAS
1 Tadasana
Mountain Pose
2 Utthita Trikonasana
Extended Triangle Post
3 Utthita Parsvakonasana
Entended Lateral Angle Pose
4 Virabhadrasana II
Warrior Pose II
5 Virabhadrasana I
Warrior Pose I
6 Virabhadrasana III
Warrior Pose III
7 Ardha Chandrasana
Half Moon Pose
8 Uttanasana
Forward Extension
9 Parsvottanasana
Intense Side Chest Stretch

SEATED ASANAS
10 Dandasana
Staff Pose
11 Sukhasana
Simple Cross Legs
12 Virasana
Hero Pose
13 Virasana with
Parvatasana
Hero Pose with Extended Arms
14 Gomukhasana
Head of Cow Pose
15 Baddhakonasana
Cobbler Pose
16 Panpurna Navasana
Boat Pose
17 Ardha Navasana
Half Boat Pose
18 Malasana
Garland Pose
19 Padmasana
Lotus
20 Baddha Padmasana
Bound Lotus Posture

FORWARD BENDS
21 Padangusthasana
Finger to Toe Pose
22 Pada Hastasana
Foot Hand Posture
23 Prasarita Padottanasana
Forward Extension Legs Wide Apart
24 Janu Sirsasana
Head to Knee Pose
25 Triang Mukhaikapada Pascimottanasana
Forward Bend with One Leg Bent Back
26 Pascimottanasana
Full Forward Bend
27 Baddha Konasana A/B
Bound Angle Posture A/B
28 Upavistakonasana
Seated Angle Pose

TWISTS
29 Utthita Marichyasana
Standing Twist
30 Suhkasana (twist)
Easy Pose Twist
31 Virasana (twist)
Hero Pose Twist
32 Bharadvajasana I
Simple Twist
33 Bharadvajasana (chair)
Simple Twist Using a Chair
34 Marichyasana I (twist only)
Catching Arms Behind
35 Marichyasana III
Sitting Twist
36 Parivrtta Trikonasana
Reverse Triangle Pose
37 Parivrtta Parsvakonasana
Revolving Lateral Angle Pose

INVERSIONS
38 Vipanta Karani
Legs Up the Wall Pose
39 Salamba Sarvangasana
Supported Shoulder Stand
40 Salamba Sarvangasana (against wall)
Supported Shoulder Stand
41 Chair Sarvangasana
Shoulder Balance in Chair
42 Halasana
Plough Pose
43 Ardha Halasana
Half-Plough Pose
44 Setu Bandha Sarvangasana (supported)
Shoulder Stand Bridge Pose
45 Adho Mukha Vrksanana
Downward Facing Tree Posture
46 Sirsasana
Headstand Posture
47 Sirsasana Moderations A/B
Headstand Posture Moderations

SUPINE AND RELAXATION ASANAS
48 Supta Padangusthasana l&ll
Prone Leg Stretch
49 Adho Mukha Svanasana
Downward Facing Dog Pose
50 Urdhva Mukha Svanasana
Dog Pose (Head Up)
51 Matsyasana
Fish Pose
52 Cross Bolsters
53 Supta Baddhakonasana
Supine Hero Pose
54 Supta Virasana
Reclining Hero Pose
55 Urdhva Prasarita Padasana
Legs Stretched to 90 Degrees
56 Savasana
Corpse Pose
57 Ujjayi Pranayama 100

Routine Practice Sequences 101
Therapeutic Practice Sequences 103
Credits 104

How to use the yoga deck

This pack is designed as a basic introduction to lyengar yoga for both beginners and more experienced students. It offers a selection of lyengar postures from each of the asana groups -standing postures for vitality; seated postures for serenity; twists, which are cleansing; inverted poses for developing mental strength; supine poses, which are restful, and prone poses, which are energizing.

The Cards
The asana groups and the individual postures are listed in the order in which they should be learned and practised. The postures are also graded according to their level of difficulty from 1 to 5 stars, with 5 stars being the most challenging. Instructions are given for each posture, and photographs show the final posture, as well as the various stages leading to it. On the reverse of many cards there are also tips on how to improve the posture, the benefits of the posture and how props can help less flexible students. When learning a posture, put the card in the front pockets of the box to enable you to study the instructions properly. The last two cards feature programmes for future practice and therapeutic programmes for students with minor medical conditions.

Approaching Your Yoga Practice
There are no rules for when, how often or how long you should practise, but the more regular the practice, the greater the benefit. Adapt your practice to suit your circumstances and proceed at your own pace. It is not about how fast you work, but about the quality, understanding and proficiency of your practice. Use the suggested props if you are not very flexible or otherwise unable to do the posture and work towards reducing your reliance on props over time.
It is best to practise on an empty stomach in loose clothing. Practise with bare feet on a non-slip mat and remove hard contact lenses before beginning. Remember to breathe normally through the nose while in the postures, inhaling on upward movements and exhaling on downward or forward movements, unless instructed otherwise. Follow each practise session with at least 5 minutes relaxation in Savasana (56).

Iyengar Yoga Cards

by Judy Smith

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