Click here for a mobile-friendly printable pdf
Click here for a mobile-friendly printable pdf
Queenstown Yoga Studio
Personal Practice Programme
Take as little or as long as you like. Even 10-15minutes on one or two asanas is greatly beneficial.
As this is only a guide feel free to explore other asanas if you feel like digressing.
* Exclude these when menstruating or do alternative.
Note that practice 3 and 4 are Restorative so if you’re feeling tired do one of those .
Practice 5 focuses on Inversions and Practice 6 is at least 60 minutes so you can do that before a rest day!
On a blank page keep a diary of your practice - just a couple of lines will suffice - and note any questions that come up. Good luck!
Practice 1
Virasana (or Vajrasana ) 1
Parvatasana (or Vajrasana ) 2
Adho Muka Virasana 3
Adho Muka Svanasana 4
Uttanasana 5
Lunge: Right and left side 6
Tadasana 7
Trikonasana 8
Parsvakonasana 9
Adho Muka Svanasana 4
with Uttanasana 5
Savasana 10
Practice 2
Supta Padangusthasana I * 11
Supta Padangusthasana II 12
Utthita Hasta Padangusthasana I * 13
Uttita Hasta Padangusthasana II 14
Vrksasana 15
Utkatasana * 16
Virabhadrasana II 17
Svanasana/ Uttanasana 4 & 5
Savasana 10
Practice 3
Supta Baddha konasana 18
AM Virasana 3
AM Svanasana 4
Uttanasana 5
Lunge: Right and left side 6
Sukhasana 19
Parvatasana in Sukhasana 30
Gomukasana in Sukhasana or Virasana 20
Sarvangasana (free standing or over chair) * 2l or 23
Savasana 10
Practice 4
Viparita Karani* 22 or 18
AM Virasana 3
AM Svanasana (head support) 4
Uttanasana 5
Lunge 6
Baddha konasana 25
Dandasana 24
Setu Bandha Sarvangasana 23
Savasana (along a bolster) 10
Practice 5
Virasana 1
Parvatasana in Virasana 2
Gomukasana in Virasana 20
Supta Tadasana then extend arms overhead 26
Prone Pinchamayasana 27
Sirsasana * or sirsasana preparation 28
Sarvangasana * 21 or Setu Bandha Sarvangasana 23
Viparita Karani * 22 or 18
Savasana 10
Practice 6
Supta Baddha Konasana 18
AM Virasana 3
AM Svanasana 4
Uttanasana 5
Supta Padangusthasana I * 11
Supta Padangusthana II 12
Trikonasana 8
Parsvakonasana 9
Virabhadrasana II 17
Prasarita Padottanasna 29
Sarvangasana * 21 or 23
Viparita karani * 22
Savasana 10
Personal Practice Programme
Take as little or as long as you like. Even 10-15minutes on one or two asanas is greatly beneficial.
As this is only a guide feel free to explore other asanas if you feel like digressing.
* Exclude these when menstruating or do alternative.
Note that practice 3 and 4 are Restorative so if you’re feeling tired do one of those .
Practice 5 focuses on Inversions and Practice 6 is at least 60 minutes so you can do that before a rest day!
On a blank page keep a diary of your practice - just a couple of lines will suffice - and note any questions that come up. Good luck!
Practice 1
Virasana (or Vajrasana ) 1
Parvatasana (or Vajrasana ) 2
Adho Muka Virasana 3
Adho Muka Svanasana 4
Uttanasana 5
Lunge: Right and left side 6
Tadasana 7
Trikonasana 8
Parsvakonasana 9
Adho Muka Svanasana 4
with Uttanasana 5
Savasana 10
Practice 2
Supta Padangusthasana I * 11
Supta Padangusthasana II 12
Utthita Hasta Padangusthasana I * 13
Uttita Hasta Padangusthasana II 14
Vrksasana 15
Utkatasana * 16
Virabhadrasana II 17
Svanasana/ Uttanasana 4 & 5
Savasana 10
Practice 3
Supta Baddha konasana 18
AM Virasana 3
AM Svanasana 4
Uttanasana 5
Lunge: Right and left side 6
Sukhasana 19
Parvatasana in Sukhasana 30
Gomukasana in Sukhasana or Virasana 20
Sarvangasana (free standing or over chair) * 2l or 23
Savasana 10
Practice 4
Viparita Karani* 22 or 18
AM Virasana 3
AM Svanasana (head support) 4
Uttanasana 5
Lunge 6
Baddha konasana 25
Dandasana 24
Setu Bandha Sarvangasana 23
Savasana (along a bolster) 10
Practice 5
Virasana 1
Parvatasana in Virasana 2
Gomukasana in Virasana 20
Supta Tadasana then extend arms overhead 26
Prone Pinchamayasana 27
Sirsasana * or sirsasana preparation 28
Sarvangasana * 21 or Setu Bandha Sarvangasana 23
Viparita Karani * 22 or 18
Savasana 10
Practice 6
Supta Baddha Konasana 18
AM Virasana 3
AM Svanasana 4
Uttanasana 5
Supta Padangusthasana I * 11
Supta Padangusthana II 12
Trikonasana 8
Parsvakonasana 9
Virabhadrasana II 17
Prasarita Padottanasna 29
Sarvangasana * 21 or 23
Viparita karani * 22
Savasana 10
1 - Virasana
(on brick)or
Vajrasana (with blanket
between heels and buttocks)
Vajrasana (with blanket
between heels and buttocks)
2 -
Parvatasana
(and other arm varations)
(and other arm varations)
3 - Adho Muka
Virasana
4 - Adho Muka
Svanasana
(With options: [1] Heels to
wall or [2] hands to wall
(With options: [1] Heels to
wall or [2] hands to wall
5 -
Uttanasana
6 -
Lunge
7 -
Tadasana
(plus arms)
(plus arms)
8 -
Trikonasana
9 -
Parsvakonasana
10 -
Savasana
11 - Supta
Padangusthasana I*
12 - Supta
Padangusthasana II
13 - Utthita
Hasta
Padangusthasana I*
Padangusthasana I*
14 - Utthita
Hasta
Padangusthasana II
Padangusthasana II
15 -
Vrksasana
16 -
Utkatasana*
17 -
Virabhadrasana
18 - Supta
Baddha Konasana
19 -
Sukhasana
20 -
Gomukasana
(in Virasana)
(in Virasana)
21 -
Sarvangasana*
( To the wall, a
chair or free
standing)
( To the wall, a
chair or free
standing)
21 -
Sarvangasana
(over a chair)
(over a chair)
22 - Viparita
Karani *
23 - Setu Bandha
Sarvangasana
24 -
Dandasana
25 - Baddha
konasana
(on blankets or bolster)
(on blankets or bolster)
26 - Supta
Tadasana
27 - Prone
Pinchamayasana
28 -
Sirsasana
(or full Sirsasana)
(or full Sirsasana)
29 - Prasarita
Padottanasana
30 - Parvatasana
(in Sukhasana)
(in Sukhasana)