Yoga Sequence for Jetlag/after travel

 August, 2020 Jet Lag Sequence In July, 1988, BKS Iyengar gave a sequence to help the students traveling to RIMYI from afar on their first few days. He later revised the sequence in October, 2005. 

Virasana (Hero’s pose) 2 minutes

Supta Virasana (Reclined Hero’s Pose) – on bolster – 5 minutes

Adho Mukha Virasana (downward facing hero’s pose) – blankets or bolster under abdomen. Rest head, arms, etc. Notice effects…how groins soften, ribcage relaxes. 2 minutes

Padmasana (Lotus Pose) – Swastikasana (simple cross legs) 1 minute per side

Supta Padmasana (Reclined Lotus Pose) - strap around legs, or Ardha Padmasana, strap thigh to shin. 3 min/side.

Supta Swastikasana (reclined crossed legs pose)

Baddha Konasana (Bound Angle Pose) – take height as needed. 1 minute

Supta Baddha Konasana (Reclined Bound Angle Pose) – over bolster, support head. 5 min.

Uttanasana (Standing forward bend) – 3 min. Do with head supported.

Adho Mukha Svanasana (Downward Facing Dog) – Head supported 3 min.

Sirsasana (Head Stand) – to your capacity up to 5 minutes, then variations below --
Parsva Sirsasana, Baddha Konasana (Bound angle pose),  Upavistha Konasana (legs wide, knees and feet facing forward)

Adho Mukha Virasana – to recover from Sirsasana

Rope 1 – 8 times slowly to open shoulders, release neck. If ropes aren’t available, do Downward Dog and Upward dog 8 times with hands on the seat of a chair or a countertop.

Dwi Pada Viparita Dandasana (Two footed inverted staff pose) – on chair, crown of head on bolster, legs parallel to floor, feet on wall, arms rest overhead or hold back chair legs. Place hands on abdomen if nauseated or flushed. 5 min.

Malasana (Garland Pose) – on chair.

Niralamba Sarvangasana (Shoulder stand without support)

Salamba Sarvangasana (supported shoulder stand) – up to 10 minutes.

Halasana (Plow pose) – 5 min. hands overhead

Salamba Sarvangasana – variations: Virasana Setubandha – one leg to touch floor then go back up. Repeat/other leg. Then both legs. Eka Pada Setu Bandha Sarvangasana – from the previous if in your practice.

Viparita Karani

Seated forward bend with eyes wrapped ; Practice with head support – 1-2 minutes per side
Paschimottanasana – 5 min. with legs apart and head supported at your capacity.

​Savasana – keep eyes wrapped. Back of the chest on one pillow and bolster on the head (like a weight for the forehead).