Free Resources

This page provides the following resources, which are available for anyone to use:

  • Practice Sequences which can be used by students when practicing at home. General sequences are provided in addition to those for specific conditions / circumstances.

  • Articles which provide valuable information about Iyengar yoga; the benefits and reasons to practice certain groups of yoga poses; yoga philosophy; and more.

  • Videos including a free 6 week beginner yoga course; 5 videos exploring individual standing poses in further detail; and 2 recordings by Stephanie Quirk who is a world leader in Yoga Therapy.

  • Links to other Iyengar Yoga teachers and organisations.

Practice Sequences

  • Yoga sequence consisting of various poses with labels: Supta Virasana, Forward Virasana, Uttanasana, Adho Mukha Svanasana, Adho Mukha Vrksasana, Pincha Mayurasana, Utthita Hasta Padangusthasana with wall support, by Marrickville Yoga Centre.

    Back Bend Sequence

    A Backbend sequence by Petra

  • Image features four yoga poses for kids with instructions. The poses are Swastikasana (sitting cross-legged), Tadasana (standing straight), Urdhva Hastasana (arms raised), and Urdhva Baddanguliyasana (arms stretched with interlocked fingers). Each pose has instructional text below.

    Children's Sequence

    A sequence for Children

  • Illustration of various yoga poses with labels, including Supta Tadasana, Supta Padangusthasana, Trikonasana, Sirshasana, and Halasana, demonstrating instructions and variations.

    Compactness & Expansion Part 1

    This sequence is from Part 1 of Stephanie Quirks Compactness & Expansion Series. This class can be purchased here.

  • Illustration showcasing various yoga poses with labels and instructions. Includes sequences like Akunchanasana, Bharadvajasana, Bakasana, Adho Mukha Svanasana, Urdhva Dhanurasana, Halasana, and Savasana. Additional props like bricks, bolsters, and chairs are used for support.

    Compactness & Expansion Part 2

    This sequence is from Part 2 of Stephanie Quirks Compactness & Expansion Series. This class can be purchased here.

  • Illustrated yoga asanas for emotional stability, with instructions and durations for poses, numbered 1 to 15. Includes Adho Mukha Svanasana and Shavasana. URL at bottom.

    Emmotional Stability Sequence

    This sequence was created by BKS Iyengar to help students develop emotional stability. Its a restorative sequence and works to balance the intelligence between the head and the heart.

    The sequence was taught in a class by Stephanie Quirk in a 4-part series titled “The Yoga We Are Now In”. You can purchase this class here.

    If you’re new to this practice or less familiar with the sequence and are practicing it at home, you might feel uncertain about what’s involved, so we have prepared a support document which you can find here.

  • Chart titled 'Foundation Sequence with Sanskrit Names' featuring 22 yoga poses with illustrations and names, including Tadasana, Urdhva Hastasana, Adho Mukha Svanasana, and Savasana.

    Foundation Sequence

    A sequence suitable for students new to Yoga

  • Yoga practice sequence diagram with illustrations and instructions for poses such as Tadasana, Vrksasana, Utthita Trikonasana, Parsvottanasana, and Adho Mukha Svanasana.

    Home Practice Sequence Level 1 Sequence 1

    Home Practice Sequence Level 1 Sequence 1 by the Iyengar Yoga Institute of New York

  • Yoga sequence guide from Iyengar Yoga Institute of New York featuring illustrations and names of poses like Utthita Trikonasana, Virabhadrasana II, Ardha Uttanasana, Parsvottanasana, Prasarita Padottanasana, Sukhasana, Baddha Konasana, Vajrasana, Adho Mukha Virasana, Pavanmuktasana, Adho Mukha Svanasana, and Supta Baddha Konasana, with instructions and repetitions for each pose.

    Home Practice Sequence Level 1 Sequence 2

    Home Practice Sequence Level 1 Sequence 2 by the Iyengar Yoga Institute of New York

  • Illustration of yoga sequence by Iyengar Yoga Institute of New York for Level 1 Sequence 3, showing poses: Urdhva Hastasana, Utkatasana, Utthita Trikonasana, Utthita Parsvakonasana, Vimanansana, Virabhadrasana I, Adho Mukha Svanasana, Catuspadana, Adho Mukha Virasana, and Savasana.

    Home Practice Sequence Level 1 Sequence 3

    Home Practice Sequence Level 1 Sequence 3 by the Iyengar Yoga Institute of New York

  • Illustrated yoga sequence from the Iyengar Yoga Institute of New York, showing nine poses for home practice: Sukhasana, Sukhasana Twist, Adho Mukha Virasana, Utthita Trikonasana, Virabhadrasana II, Ardha Chandrasana, Adho Mukha Svanasana, Bharadvajasana (in chair), and Savasana. The sequence is identified as Level I, Sequence 4. Instruction notes for repetitions and poses accompany each illustration.

    Home Practice Sequence Level 1 Sequence 4

    Home Practice Sequence Level 1 Sequence 4 by the Iyengar Yoga Institute of New York

  • Yoga sequence poster titled 'Immune Sequence' with illustrations and instructions for morning and evening practice from the Iyengar Institute in Pune. Includes poses like Uttanasana, Adho Mukha Svanasana, and Savasana, each with specified durations.

    Immune Sequence

    This Sequence was given out at the Iyengar Institute in Pune when it was closed due to an outbreak of a virulent flu. This sequence was taught in a class by Stephanie Quirk in a 4-part series titled “The Yoga We Are Now In”. You can purchase this class here.

  • Instructional poster for men's restorative yoga, displaying five poses: Supta Virasana, Supta Baddha Konasana, Adho Mukha Svanasana (with ropes and support), Uttanasana with head support, and Dwi Pada with chair and bolster.

    Mens Restorative Sequence

    A restorative sequence for men by Simon Joannou

  • Illustrations of yoga poses for menstrual relief by B.K.S. and Geeta S. Iyengar, including Supta Virasana, Upavistha Konasana, Matsyasana, Supta Baddha Konasana, Paschimottanasana, Viparita Dandasana, Janu Sirsasana, Setu Bandha Sarvangasana, Ardha Baddha Padma Paschimottanasana, Triang Mukhaikapada Paschimottanasana, and Savasana.

    Menstruation Sequence

    Menstruation sequence as taught by Geeta & BKS Iyengar

  • Illustrations of a person performing various yoga poses using props like bolsters, blocks, and blankets for support.

    Recover Sequence

    This sequence is from a class taught by Stephanie Quirk titled “Recover”. This class is suitable for students who are suffering from Systemic Exertion Intolerance Disorder. This condition encompasses “long-covid”, “chronic fatigue syndrome”, and “myalgic encephalomyelitis” (ME), it is the background of many other immune-based disorders. This form of fatigue is as difficult to live with as it is to alleviate. In the programme 'RECOVER' it is this situation that we will address through an understanding of the yoga applications.. This class can be purchased here.

  • Restorative Sequence

    A restorative practice by Bobby Clennel

  • Flyer for Iyengar Yoga Therapy for chronic low back pain, featuring a research summary, method, yoga postures, and contact information. Includes images of yoga poses and lists benefits such as reduction in pain, disability, and depression.

    Sequence for Lower Back Pain

    Sequence for chronic lower back pain from the National Association of the United States

  • Yoga sequence infographic titled 'Shock and Tremor Earthquake Program' with illustrations of 12 yoga poses including Savasana, Supta baddha konasana, Supta virasana, Prasarita padottanasana, Uttanasana, Adho mukha svanasana, Viparita dandasana, Sirssasana - viparita karani, Setu bandha sarvangasana, Sarvangasana - viparita karani, Pranayama: Antara kumbhaka, and Savasana again. The infographic provides notes and modifications for performing each pose, suggesting supports like bolsters and chairs for certain poses. Offered by Marrickville Yoga Centre."}

    Shock & Tremor Sequence

    This sequence was created by BKS Iyengar as a restorative practice to help build emotional strength. This sequence was taught in a class by Stephanie Quirk in a 4-part series titled “The Yoga We Are Now In”. You can purchase this class here.

  • Illustrated guide of yoga asanas, including Tadasana, Vrikasana, Utkatasana, Warrior poses, Trikonasana, and others. Each pose is depicted with labels and brief descriptions, highlighting various standing and seated positions.

    Standing Poses

    Sequence of standing poses

  • Yoga poses chart for teenagers with illustrations and instructions for poses including adho mukha vrksasana, salamba sirsasana, tadasana, namaskarasana, parsva hasta padasana, and trikonasana. Includes tips for each pose. Marrickville Yoga Centre logo at top right.

    Teenagers Sequence

    A sequence for Teenagers

  • Illustrations of a person performing exercises with a trestle, showing various positions and movements, documented by Stephanie Quirk on 08/06/2023.

    The Trestle Part 1 - Supine & Prone Poses

    This sequence is part of a class that was taught by Stephanie Quirk in a 4-part series titled “The Trestle”. You can purchase this class here.

  • Illustrations of a person demonstrating yoga poses with a wooden trestle prop. Various positions showing stretching and flexibility exercises.

    The Trestle Part 2 - Seated & Standing Poses

    This sequence is part of a class that was taught by Stephanie Quirk in a 4-part series titled “The Trestle”. You can purchase this class here.

  • Illustrations of yoga poses on trestle equipment

    The Trestle Part 3 - Sirsasana & Backbends

    This sequence is part of a class that was taught by Stephanie Quirk in a 4-part series titled “The Trestle”. You can purchase this class here.

  • Illustrations of a person performing yoga poses using a wooden trestle and various props.

    The Trestle Part 4 - Backbends & Sarvangasana

    This sequence is part of a class that was taught by Stephanie Quirk in a 4-part series titled “The Trestle”. You can purchase this class here.

  • Infographic titled 'Yoga im Himmel' by Expedia, showcasing five seated yoga poses with instructions in German. Includes illustrations of a person performing each pose on an airplane seat, focusing on arm stretches and twisting movements for relaxation during flights.

    Travel Sequence

    Sequence that helps to lessen the side-effects of long-distance travel from the Iyengar Yoga Institute of Berlin

  • Illustrations of yoga kurunta standing poses by Stephanie Quirk, including Trikonasana, Adho Mukha Svanasana, Uttanasana, Virabhadrasana II, and Savasana, using props for support.

    Yoga Kurunta Part 1 - Standing poses

    This sequence is part of a class that was taught by Stephanie Quirk in a 5-part series titled “Yoga Kurunta”. You can purchase this class here.

  • Illustrations of various yoga poses using ropes, titled "Yoga Kurunta Part 2: Twists and Forward Bends," showing a person demonstrating different stretches and positions.

    Yoga Kurutna Part 2 - Twists & Forward Bends

    This sequence is part of a class that was taught by Stephanie Quirk in a 5-part series titled “Yoga Kurunta”. You can purchase this class here.

  • Illustrations of various yoga inversion poses with props and ropes, demonstrating Yoga Kurunta techniques.

    Yoga Kurunta Part 3 - Inversions

    This sequence is part of a class that was taught by Stephanie Quirk in a 5-part series titled “Yoga Kurunta”. You can purchase this class here.

  • Illustration of various yoga backbend poses using straps.

    Yoga Kurunta Part 4 - Backbends

    This sequence is part of a class that was taught by Stephanie Quirk in a 5-part series titled “Yoga Kurunta”. You can purchase this class here.

  • Illustrations of a person performing yoga poses using ropes and yoga wall stations, demonstrating various inversions and stretches. The sequence is part of "Yoga Kurunta Part 5."

    Yoga Kurunta Part 5 - Into a Deeper Space

    This sequence is part of a class that was taught by Stephanie Quirk in a 5-part series titled “Yoga Kurunta”. You can purchase this class here.

Articles

  • Conversion to Inversions

    An article written by Shayna Ogden looking at why we do inversions/

  • Hand Stand Preparation

    A reference sheet providing details for Hand Stand / Full Arm Balance preparation (Adho Mukha Vrksasana)

  • Head Stand Preparation

    A reference sheet providing details for Head Stand preparation (Salamba Sirsasana)

  • Interview on Backbends

    A transcribed interview on backbends with BKS Iyengar in 1991 from a Back Bends intensive

  • Interview with Stephanie Quirk

    Interview with Stephanie Quirk courtesy of Sydney Meniere’s Support Group

  • Inverted Postures in Iyengar Yoga

    An article written by Pixie Lillas exploring the reason behind the emphasis in Iyengar Yoga on inverted postures such as Sirsasana (Headstand) and Sarvangasana (Shoulderstand)

  • Restorative Asana fo Men

    An article about Restorative Poses for Men written by Geeta Iyengar

  • Shoulder Stand Preparation

    A reference sheet providing details for Shoulder Stand preparation (Salamba Sarvangasana)

  • Teaching Therepeutic Yoga

    An article about teaching therepeutic yoga by Stephanie Quirk, Courtesy of “Dipika” vol.49 (2017), Journal of the Iyengar Yoga Institute, London Maida Vale

  • The Hall Was Quiet & Cool

    An article about practice in the hall at the Ramamani Iyengar Memorial Yoga Institute (RIMYI) by Stephanie Quirk

  • The Knee

    An article about the structure of knee & asanas for various benefits by Alan Goode from Yoga Mandir

  • The Practice of Women During the Whole Month

    An article titled ‘The Practice of Women During the Whole Month’ by Geeta Iyengar

  • Understanding Iyengar Yoga

    An article about Iyengar Yoga written by Pixie Lillas from Balmain Iyengar Yoga School

  • Why are we concerned about Menstruation?

    An article titled ‘Why are we concerned about menstruation in Iyengar yoga? by Shayna Ogden from Ballarat Iyengar Yoga

  • What is Iyengar Yoga?

    An article written by Marrickville Yoga about Iyengar Yoga

  • Why Standing Poses?

    An article titled ‘Why do we focus so much on Standing Poses in Iylinkengar Yoga written by Shayna Ogden from Ballarat Iyengar Yoga

  • Yamas & Niyamas: Training Principles not Commandments

    An article about Yamas & Niyamas by Stephanie Quirk, Courtesy of “Samachar” Spring/Summer 2018, The Iyengar Yoga

Videos

The Magic & Mystery of Yoga Therapy with Stephanie Quirk. A transcript from this talk can be found here.

Yoga Gives Purpose & Meaning to Life with Stephanie Quirk.

Marrickville Yoga Beginners Course - Lesson 1

Marrickville Yoga Beginners Course - Lesson 2

Marrickville Yoga Beginners Course - Lesson 3

Marrickville Yoga Beginners Course - Lesson 4

Marrickville Yoga Beginners Course - Lesson 5

Marrickville Yoga Beginners Course - Lesson 6

A closer look at Vrksasana (Tree Pose)

A closer look at Virabhadrasana 2 (Warrior Pose 2)

A closer look at jumping feet apart

A closer look at Ardha Chandrasana (Half Moon Pose)

A closer look at Salamba Sarvangasana (Shoulder Stand)

Links

  • Australian Iyengar Yoga Association

    BKS Iyengar Yoga Association of Australia website

  • BKS Iyengar Website

    Ramamani Iyengar Memorial Yoga Institute (RIMYI) the BKS Iyengar website

  • Lois Steinberg

    Lois Steinberg website including upcoming workshop schedule

  • New York Iyengar Yoga Association

    Iyengar Yoga Association of Greater New York website

  • New Zealand Iyengar Yoga Association

    Iyengar Yoga Association of New Zealand website

  • Stephanie Quirk

    Stephanie Quirk website includes upcoming workshop schedule

  • United Kingdom Iyengar Yoga Association

    BKS Iyengar Yoga Teachers’ Association (UK) website

  • United Stated Iyengar Yoga Association

    The Iyengar Yoga National Association of the United States website