Caixa de texto: Associação Brasileira de Iyengar Yoga
Caixa de texto:

ABIY

Curso para Inciantes

Esta seqüência para alunos iniciantes foi dada durante o Curso de Formação de Professores com Faeq Biria (27/11 –01/12/06). 

Caixa de texto: Beginner Students Sequence– 14 Months course (by Faeq Biria)  

General Guidance:
Keep each standing pose 10-20 seconds for each side, Very Gradually develop towards 30 sec for each side.
Don’t stop too long for explanations.
Think of flow and rhythm and breath.

1st Month

Vrksasana (simplified)
Vrksasana (simplified) with a wall
Entrance to Utthita Trikonasana (jump) = Utthita Hasta Padasana
Turning for Utthita Trikonasana = Parsva Hasta Padasana
Utthita Trikonasana
Virabhadrasana II
Urdhva Hastasana or Parsvottanasana stage 0 (from 2nd week, stage 1)
Vajrasana
Parvatasana in Vajrasana
Yoga Mudrasana in Vajrasana
Supta Urdhva Hastasana
EkaPada Supta Pavana Muktasana
DwiPada Supta Pavana Muktasana
Urdhva Prasarita Padasana (90°) with wall (first straight legs, then crossed legs)
Savasana

2nd  Month

Vrksasana (simplified)
Vrksasana (simplified) with a wall
Utthita Trikonasana
Virabhadrasana II
Utthita Parsvakonasana stage 1
Parsvottanasana stage 2
Urdhva Prasarita Padasana stage II (60°) (from bent leg position)
Vajrasana
Parvatasana in Vajrasana
Yoga Mudrasana in Vajrasana
Supta Urdhva Hastasana
EkaPada Supta Pavana Muktasana
DwiPada Supta Pavana Muktasana
Urdhva Prasarita Padasana (90°) with wall (first straight legs, then crossed legs)
Savasana

3rd  Month

Vrksasana (simplified)
Vrksasana (simplified) with a wall
Utthita Trikonasana
Virabhadrasana II
Utthita Parsvakonasana (full pose)
Parsvottanasana simplified : 3 x down and up
Urdhva Prasarita Padasana stage III (90°) (from bent leg position)
Vajrasana
Parvatasana in Vajrasana
Yoga Mudrasana in Vajrasana
Supta Urdhva Hastasana
EkaPada Supta Pavana Muktasana
DwiPada Supta Pavana Muktasana
Urdhva Prasarita Padasana (90°) with wall (first straight legs, then crossed legs)
Savasana

4th Month

Vrksasana (simplified)
Vrksasana (simplified) with a wall
Utthita Trikonasana
Virabhadrasana II
Utthita Parsvakonasana (full pose)
Parsvottanasana simplified : 3 x down and up
Parivrtta Trikonasana (eventually with support – block)
Urdhva Prasarita Padasana stage II, III  and II + III
Vajrasana
Parvatasana in Vajrasana
Yoga Mudrasana in Vajrasana
Supta Urdhva Hastasana
EkaPada Supta Pavana Muktasana
DwiPada Supta Pavana Muktasana
If time: Urdhva Prasarita Padasana (90°) with wall (first straight legs, then crossed legs)
Savasana 

5th month

Vrksasana (simplified)
Vrksasana (simplified) with a wall
Utthita Trikonasana
Utthita Parsvakonasana
Virabhadrasana I ( from 1st week: lifting arms then from 3rd week: only turning)
Virabhadrasana II
Parsvottanasana simplified : 3 x down and up
Parivrtta Trikonasana (with block if necessary)
Prasarita Padottanasana stage I (lifted head, stretched arms)
Supta Urdhva Hastasana
Urdhva Prasarita Padasana stage III, II, III-II, II-III, III
EkaPada Supta Pavana Muktasana
DwiPada Supta Pavana Muktasana
Vajrasana
Parvatasana in Vajrasana
Yoga Mudrasana in Vajrasana
Savasana

6th month

Vrksasana (simplified)
Vrksasana (simplified) with a wall
Utthita Trikonasana
Utthita Parsvakonasana
Virabhadrasana I (Full Pose)
Virabhadrasana II
Parsvottanasana simplified : 3 x down and up
Parivrtta Trikonasana (with block if necessary)
Prasarita Padottanasana (Full pose if students are ready)
Supta Urdhva Hastasana
Urdhva Prasarita Padasana stage III, II, III-II, II-III, III-II-III, III
Sarvangasana stage I
EkaPada Supta Pavana Muktasana
DwiPada Supta Pavana Muktasana
Vajrasana
Parvatasana in Vajrasana
Yoga Mudrasana in Vajrasana
Savasana

7th month

Vrksasana (simplified)
Vrksasana (simplified) with a wall
Utthita Trikonasana
Utthita Parsvakonasana
Virabhadrasana I (Full Pose)
Virabhadrasana II
Parsvottanasana simplified : 3 x down and up
Parivrtta Trikonasana (with block if necessary)
Prasarita Padottanasana (Full pose if possible; use support of  block for the head if necessary)
Supta Urdhva Hastasana
Urdhva Prasarita Padasana (stages). From 1st week: III, II, III-II, II-III, III-II-III, II-III-II, II, III;  from 2nd week: III, II, III-II-III, I, III;  from 3rd and 4th week: III, II, III-II-III, I, II-I-II, III
Sarvangasana stage II
EkaPada Supta Pavana Muktasana
DwiPada Supta Pavana Muktasana
Vajrasana
Parvatasana in Vajrasana
Yoga Mudrasana in Vajrasana
Savasana