Yoga programmes

Structured yoga programmes from preliminaries to advanced practice.

A systematic programme and progression in yoga practice gives the best results.

Overview of yoga practices

Main type of posture	Preliminaries	Beginner	Experienced	Advanced
Inversion postures	Low shoulderstand	Low shoulderstand	High shoulderstand	High shoulderstand Headstand
Backward bends	Low cobra Half locust	Half cobra Half bow Half camel Bridge Half fish Half locust	High cobra Half bow Half camel Half fish Half locust	High cobra Bow Camel Locust Upward bow
Forward bends	Seated sidebend (I)	Seated sidebend (I) Dog Standing forward bend	Seated sidebend (I) Plough Standing forward bend Seated forward bend	Seated sidebend (I) & (II) Plough Standing forward bend Seated forward bend
Twists	Triangle Twist (I) Reclining twist (I)	Triangle Twist (I) Reclining twist (I)	Triangle Twist (II) Reclining twist (II)	Triangle Twist (II)
Balance postures	Tree/Balance (I)	Tree/Balance (I)	Tree/Balance (I) & (II)	Balance (II)
Combined postures		Thunder pose	Thunder pose	Thunder pose Sun salutation
Other postures	Dorsal hand hold Shoulder roll Head roll Eye practices Stomach waves	Eye practices Stomach waves	Eye practices	Abdominal lock Eye practices
Impulse practices	Impulsive slow twist (I)	Impulsive slow twist (I)	Impulsive slow twist (II)	Rapid shaking Impulsive slow twist (I) & (II)
Sitting postures	Sitting on the heels Sitting with crossed legs	Sitting on the heels Sitting with crossed legs	Sitting on the heels Sitting with crossed legs	Sitting on the heels Sitting with crossed legs Half lotus
Breathing practices	Abdominal breathing Costal breathing High costal breathing Cat breathing Standing breathing Spontaneous inhalation	Yoga breathing Joyful breathing (I) Pump breathing Cat breathing Standing breathing Spontaneous inhalation Cooling breath	Yoga breathing Joyful breathing (I) Pump breathing Spontaneous inhalation Cooling breath	Yoga breathing Joyful breathing (II) Spontaneous inhalation
Finishing	Corpse	Corpse	Corpse	Corpse
Meditations		Observing the breath 5 minutes	Body feeling 10 minutes	Acem Meditation 30 minutes

Preliminaries

Target group: Those who have never done yoga regularly before or who need to loosen up their bodies.

The postures marked with * are considered especially important.

Programme	Practices
Programme 1	* Abdominal breathing x 7 — p. 122 Spontaneous inhalation x 1 — p. 133 Sitting on the heels — p. 118 Dorsal hand hold — p. 100 Shoulder roll — p. 101 Stomach waves — p. 105 * Low shoulderstand — p. 54 * Triangle — p. 86 Tree (I) — p. 90 * Seated sidebend (I) — p. 76 * Twist (I) — p. 82 * Low cobra — p. 60 * Half locust — p. 68 Impulsive slow twist (I) — p. 108 * Corpse — p. 114
Programme 2	* Abdominal breathing x 7 — first week — p. 122 Costal breathing x 7 — second week — p. 123 High costal breathing x 7 — third week — p. 123 Cat breathing x 4 — p. 129 Standing breathing — p. 130 * Triangle — p. 86 Tree (I) — p. 90 Dorsal hand hold — p. 100 Head roll — p. 102 Eye practices — p. 103 * Low shoulderstand — p. 54 Reclining twist (I) — p. 84 * Low cobra — p. 60 Sitting crossed legged — p. 118 Impulsive slow twist (I) — p. 108 * Corpse — p. 114

Programme

Practices

Programme 1

* Abdominal breathing x 7 — p. 122
Spontaneous inhalation x 1 — p. 133
Sitting on the heels — p. 118
Dorsal hand hold — p. 100
Shoulder roll — p. 101
Stomach waves — p. 105
* Low shoulderstand — p. 54
* Triangle — p. 86
Tree (I) — p. 90
* Seated sidebend (I) — p. 76
* Twist (I) — p. 82
* Low cobra — p. 60
* Half locust — p. 68
Impulsive slow twist (I) — p. 108
* Corpse — p. 114

Programme 2

* Abdominal breathing x 7 — first week — p. 122
Costal breathing x 7 — second week — p. 123
High costal breathing x 7 — third week — p. 123
Cat breathing x 4 — p. 129
Standing breathing — p. 130
* Triangle — p. 86
Tree (I) — p. 90
Dorsal hand hold — p. 100
Head roll — p. 102
Eye practices — p. 103
* Low shoulderstand — p. 54
Reclining twist (I) — p. 84
* Low cobra — p. 60
Sitting crossed legged — p. 118
Impulsive slow twist (I) — p. 108
* Corpse — p. 114

Beginners

Target group: Those who have already developed a modest degree of suppleness or who are returning to yoga after a break.

Postures marked with * are considered especially important. Breathing meditation may be replaced by an established meditation practice.

Programme	Practices
Programme 3	* Full yoga breathing x 7, lying down — p. 124 Joyful breathing (I) x 7 — p. 126 Pump breathing x 7 — p. 128 Cooling breath x 7 — p. 132 Stomach waves — p. 105 Eye practices — p. 103 * Thunder pose — p. 94 * Low shoulderstand — p. 54 Bridge — p. 66 * Seated sidebend (I) — p. 76 Dog — p. 79 * Twist (I) — p. 82 * Half cobra — p. 70 Triangle — p. 86 Tree (II) — p. 91 Impulsive slow twist (II) — p. 109 * Corpse — p. 114 Observing the breath 5 minutes — p. 136
Programme 4	* Full yoga breathing x 7, lying down — p. 124 Cat breathing x 7 — p. 129 Spontaneous inhalation x 1 — p. 133 Standing breathing x 4 — p. 130 * Thunder pose x 2 — p. 94 * Low shoulderstand — p. 54 * Half fish — p. 67 * Half locust — p. 68 * Seated sidebend (I) — p. 76 Dog — p. 79 Half camel — p. 64 * Reclining twist (I) — p. 84 * Standing forward bend — p. 75 Half bow — p. 62 Impulsive slow twist (I) — p. 108 * Corpse — p. 114 Observing the breath 5 minutes — p. 136

Programme

Practices

Programme 3

* Full yoga breathing x 7, lying down — p. 124
Joyful breathing (I) x 7 — p. 126
Pump breathing x 7 — p. 128
Cooling breath x 7 — p. 132
Stomach waves — p. 105
Eye practices — p. 103
* Thunder pose — p. 94
* Low shoulderstand — p. 54
Bridge — p. 66
* Seated sidebend (I) — p. 76
Dog — p. 79
* Twist (I) — p. 82
* Half cobra — p. 70
Triangle — p. 86
Tree (II) — p. 91
Impulsive slow twist (II) — p. 109
* Corpse — p. 114
Observing the breath 5 minutes — p. 136

Programme 4

* Full yoga breathing x 7, lying down — p. 124
Cat breathing x 7 — p. 129
Spontaneous inhalation x 1 — p. 133
Standing breathing x 4 — p. 130
* Thunder pose x 2 — p. 94
* Low shoulderstand — p. 54
* Half fish — p. 67
* Half locust — p. 68
* Seated sidebend (I) — p. 76
Dog — p. 79
Half camel — p. 64
* Reclining twist (I) — p. 84
* Standing forward bend — p. 75
Half bow — p. 62
Impulsive slow twist (I) — p. 108
* Corpse — p. 114
Observing the breath 5 minutes — p. 136

Experienced

Target group: Those who have thoroughly mastered the programmes for beginners.

Postures marked with * are considered especially important. Body feeling is optional, according to interest.

Programme	Practices
Programme 5	* Full yoga breathing x 7, crossed legs — p. 124 Joyful breathing (I) — p. 126 Spontaneous inhalation x 1 — p. 133 Eye practices — p. 103 * Thunder pose x 2 — p. 94 * High shoulderstand — p. 55 * Seated sidebend (II) — p. 77 * Half bow — p. 62 * Plough — p. 78 * High cobra — p. 61 * Half locust — p. 68 * Twist (II) — p. 83 Tree (I) — p. 90 Tree (II) — p. 91 Impulsive slow twist (I) — p. 108 * Corpse — p. 114 Body feeling 10 minutes — p. 137
Programme 6	* Full yoga breathing x 7, crossed legs — p. 124 Pump breathing x 7 — p. 128 Cooling breath — p. 132 Eye practices — p. 103 * Thunder pose x 2 — p. 94 * High shoulderstand — p. 55 * Half fish — p. 67 * Standing forward bend — p. 75 Half camel — p. 64 Reclining twist (II) — p. 85 * Plough — p. 78 * High cobra — p. 61 Triangle — p. 86 Tree (I) — p. 90 Half bow — p. 62 Impulsive slow twist (I) — p. 108 * Corpse — p. 114 Body feeling 10 minutes — p. 137

Programme

Practices

Programme 5

* Full yoga breathing x 7, crossed legs — p. 124
Joyful breathing (I) — p. 126
Spontaneous inhalation x 1 — p. 133
Eye practices — p. 103
* Thunder pose x 2 — p. 94
* High shoulderstand — p. 55
* Seated sidebend (II) — p. 77
* Half bow — p. 62
* Plough — p. 78
* High cobra — p. 61
* Half locust — p. 68
* Twist (II) — p. 83
Tree (I) — p. 90
Tree (II) — p. 91
Impulsive slow twist (I) — p. 108
* Corpse — p. 114
Body feeling 10 minutes — p. 137

Programme 6

* Full yoga breathing x 7, crossed legs — p. 124
Pump breathing x 7 — p. 128
Cooling breath — p. 132
Eye practices — p. 103
* Thunder pose x 2 — p. 94
* High shoulderstand — p. 55
* Half fish — p. 67
* Standing forward bend — p. 75
Half camel — p. 64
Reclining twist (II) — p. 85
* Plough — p. 78
* High cobra — p. 61
Triangle — p. 86
Tree (I) — p. 90
Half bow — p. 62
Impulsive slow twist (I) — p. 108
* Corpse — p. 114
Body feeling 10 minutes — p. 137

Advanced

Target group: Those who have completely mastered the programmes for experienced yoga students.

Postures marked with * are considered especially important. Meditations are chosen according to interest.

Programme	Practices
Programme 7	* Full yoga breathing x 7, crossed legs — p. 124 Joyful breathing (II) — p. 126 Eye practices — p. 103 Sun salutation x 6 — p. 96 * Thunder pose x 2 — p. 94 * Headstand or high shoulderstand — p. 56 / p. 55 * Plough — p. 78 * High cobra — p. 61 * Seated sidebend (I) — p. 76 * Twist (II) — p. 83 * Locust — p. 69 Triangle — p. 86 Tree (II) — p. 91 * Abdominal lock — p. 104 * Seated forward bend — p. 74 Impulsive slow twist (II) — p. 109 * Corpse — p. 114 Observing the breath or Body feeling 10 minutes or Acem Meditation 30 minutes — pp. 136-138
Programme 8	* Full yoga breathing x 7, crossed legs — p. 124 Spontaneous inhalation x 1 — p. 133 Sun salutation x 6 — p. 96 * Thunder pose x 2 — p. 94 * Headstand or high shoulderstand — p. 56 / p. 55 * Seated sidebend (II) — p. 77 * High cobra — p. 61 * Locust — p. 69 Triangle — p. 86 Tree (II) — p. 91 * Plough — p. 78 Camel — p. 65 * Twist (II) — p. 83 * Standing forward bend — p. 75 Upward bow or Bow — p. 71 / p. 63 Rapid shaking — p. 110 * Corpse — p. 114 Observing the breath or Body feeling 10 minutes or Acem Meditation 30 minutes — pp. 136-138

Programme

Practices

Programme 7

* Full yoga breathing x 7, crossed legs — p. 124
Joyful breathing (II) — p. 126
Eye practices — p. 103
Sun salutation x 6 — p. 96
* Thunder pose x 2 — p. 94
* Headstand or high shoulderstand — p. 56 / p. 55
* Plough — p. 78
* High cobra — p. 61
* Seated sidebend (I) — p. 76
* Twist (II) — p. 83
* Locust — p. 69
Triangle — p. 86
Tree (II) — p. 91
* Abdominal lock — p. 104
* Seated forward bend — p. 74
Impulsive slow twist (II) — p. 109
* Corpse — p. 114
Observing the breath or Body feeling 10 minutes or Acem Meditation 30 minutes — pp. 136-138

Programme 8

* Full yoga breathing x 7, crossed legs — p. 124
Spontaneous inhalation x 1 — p. 133
Sun salutation x 6 — p. 96
* Thunder pose x 2 — p. 94
* Headstand or high shoulderstand — p. 56 / p. 55
* Seated sidebend (II) — p. 77
* High cobra — p. 61
* Locust — p. 69
Triangle — p. 86
Tree (II) — p. 91
* Plough — p. 78
Camel — p. 65
* Twist (II) — p. 83
* Standing forward bend — p. 75
Upward bow or Bow — p. 71 / p. 63
Rapid shaking — p. 110
* Corpse — p. 114
Observing the breath or Body feeling 10 minutes or Acem Meditation 30 minutes — pp. 136-138