Suggested Sequence – International Yoga Day

Posted by on Jun 12, 2015 in Practice | Comments Off on Suggested Sequence – International Yoga Day

Suggested Sequence – International Yoga Day

Here is the special practice sequence suggested by Geeta Iyengar for International Yoga Day on June 21.  At Harmony Yoga we will be working from this sequence during the week of June 15 – 20 (depending on the needs of each class, and the time available), but you can also use it as a guideline for your own practice.  You might decide to split up the sequence and do a different segment each day (along with preparatory poses, as you feel are useful).   You might add other poses, or skip some from the list.     Use props or modify as needed, as you have learned in class.

This is a good opportunity to familiarize yourself with the different pose names.  You can also refer to the diagrams on the International Yoga Day flyer.   At the end of this post I’ve listed some books you can use as references.  You are welcome to ask me during class if you can’t figure out a pose, but you will learn more if you do your own searching and research!

You may notice that the first part of the sequence has some of the elements of Surya Namaskar (Sun Salutations).  Do a few full Sun Salutations if you prefer!


  • Tadasana – Mountain Pose
  • Namaskarasana – Palms together (prayer pose)
  • Urdhva Hastasana – Extend arms upward
  • Uttanasana – Standing forward bend
  • Adho Mukha Svanasana – Downward facing dog pose
  • Urdhva Mukha Svanasana – Upward facing dog pose
  • Uttanasana – Standing forward bend
  • Tadasana – Mountain pose
  • Utthita Trikonasana – Triangle pose
  • Utthita Parsvakonasana – Side angle pose
  • Virabhadrasana I – Warrior Pose I
  • Parivrtta Trikonasana – Revolved triangle
  • Parsvottanasana – Intense side stretch forward bend
  • Prasarita Padottanasana – Wide stance forward bend
  • Dandasana – Staff pose
  • Janu Sirsasana – Head to knee seated forward bend
  • Adho Mukha Upavishtakonasana – Upright wide angle seated pose
  • Virasana with Parvatasana – Hero pose, clasped hands up
  • Swastikasana with Parvatasana – Cross-legged pose, clasped hands up
  • Parsva Dandasana – Staff pose twist
  • Bharadvajasana I – Twist named after the sage Bharadvaja
  • Marichyasana III – Twist named after the sage Marichi
  • Urdhva Mukha Svanasana – Upward facing dog
  • Dhanurasana – bow pose
  • Ustrasana – camel pose
  • Adho Mukha Svanasana – downward facing dog
  • Sirsasana – head balance
  • Sarvangasana – shoulder balance
  • Halasana – plow pose
  • Chatushpadasana – bridge pose variation
  • Setu Bandha Sarvangasana – bridge pose
  • Savasana – corpse pose
  • Sit in dhyana (meditation)

Useful reference books:*


(*Link to Amazon.  If you buy through this link, I receive a small advertising fee.)