體式順序的安排問題（Iyengar Yoga）

一堂瑜伽課的效果，和體式的安排順序關係很大，相信各位教練和一般習練者都會有很多感觸。要想在單位時間內達到最佳作用，除去其他因素，合理的體式安排順序無疑起著非常重要的作用。
從瑜伽生理學的角度來說，在一次有良好體式安排的鍛煉之後，習練者不僅可以鍛煉到身體的皮膚、肌肉、骨骼，並且可以更多地從細胞水準上觸及到能量體的層面。
瑜伽習練者的“瑜伽意識”（yogic mind，或稱瑜伽心）也因此開始得到培養。
在一些瑜伽流派中，例如阿斯湯伽瑜伽，體式練習通常有穩定的流動也即具有穩定的體式鍛煉系列安排。
其中古老而廣為人知的流動體式安排片斷，也是各個流派共同擁有的的序列，就是Sueya Namaskar，拜日式中體式系列。
Iyengar瑜伽傳統中，相對而言，並不存在固定的可以為每個人遵循的體式鍛煉順序。
真如你可以體會得到的那樣，瑜伽鍛煉中的體式安排順序是一個複雜而深層次的問題，而且與你個人的體驗密切相關，因此需要廣泛的學習和鍛煉，通過不斷地對比以及細微地體察其效果來加以探討。比如下犬式和上輪式之間的順序安排，你必須從個人體驗中去尋找其中對你自己身心的不同作用。先將下犬式放在上輪式之前，感受一下；然後，再將上輪式放在下犬式之前，認真仔細地體會。這就是通過體驗途徑去理解體式順序安排是否合理、是否對你更有效的方式。
影響體式順序的因素有很多：
鍛煉時的氣侯（氣溫和濕度，室外鍛煉是否有風等等）、習練者的年齡、瑜伽鍛煉經驗，以及你在當天（當時）對身體和心理的感覺。同時，還有一些不同類型的順序：
1）在單個體式中的動作調整先後；
2）整體鍛煉過程中一個階段中的上一個體式到下一個體式的順序；
3）整體鍛煉中一個階段到另一個階段的順序。的確，所有這些不同考慮，都將使瑜伽鍛煉中體式安排順序問題複雜化。（refer to BRAD'S IYENGAR YOGA NOOTEBOOK）
文章引用自：
http://blog.sina.com.cn/s/blog_4b796e0b0100090o.html
不同類型的體式不僅對你的身體產生不同的作用，而且，真如你感受的那樣，對你的意識和情感也同樣會產生影響。
站立體式可以在情緒上提升一個人的穩定感和力量感。
前曲體式令人平靜----即使是最具挑戰性的前曲體式也必然有冷卻安神的作用，而不是相反（即引起緊張）。
後彎體式可以抗抑鬱，可以提高情緒。
倒立體式呢，則有助提升能量並且使人趨於鎮定自如，滋生體身心的康寧的體驗。
對於情緒消沉的學員，通常可以讓他們鍛煉後彎體式；而前曲體式則對有焦慮傾向的學員有幫助。體式順序的選擇，也取決於當時你的頭腦意識所處的狀態。
沒有一個體式順序可以通用於每一個人，每一天；學員不同的習性，不同的能量水準，不同的經驗都是決定體式安排順序時應該考慮的因素。當然，關於瑜伽鍛煉的體式安排順序，無論何時，我們都需要遵循一些關鍵的準則；同時，為了取得特殊的功效，也有一些通用的變更方法。
比如，在Iyengar 瑜伽中，頭倒立之後，必須在隨繼體式順序中適當的地方安排肩倒立或者其他類似體式來伸展頸部。橋式肩倒立、犁式等等，都是頭倒立之後可以選擇的內容。
在Iyengar 瑜伽體系中，並不需要在肩倒立之後做頭倒立，這點和其他體系（如ashtanga vinyasa yoga）有所不同。
文章引用自：
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可以作為通用原則的體式順序的有關建議如下：
1 站立體式是前曲以及後彎體式的良好準備
2 下犬式可以作為所有體式的優秀準備體式，而且也是前曲以及後彎體式的良好調整體式
幾乎可以說，沒有任何時間不能做下犬式。如果你在體式序列開始的部分做，下犬式是一個積極的準備，讓你可以進入進一步流動狀態，所以你不必從下犬式降下來到嬰兒式再繼續下面的體式，你完全可以直接走向前過渡到加強脊柱伸展式（Uttanasana）來保持鍛煉中得到的熱量（並繼續下一個體式的鍛煉）；反之，如果你利用下犬式來降低熱量，你可以隨之過渡到嬰兒式來做放鬆休息。

3 不必在前曲體式和後彎體式之間做直接的前後變換
確實，要想從後彎體式鍛煉中解出來，你可以在隨後的體式中採用一些輕度的前曲體式來平衡和從新（反方向）刺激脊柱。在西方人鍛煉瑜伽時，尤其在早先時期，被灌輸了一種理念認為你應該使用“反體式”技術來達到好的鍛煉效果，比如一個前曲體式之後緊跟一個後彎體式，這樣來使脊柱能夠幾乎同時在兩個相反的方向活動以“調整”脊柱。不過，這並不是一種好的鍛煉方式。通常，我們在一個體式鍛煉序列中有一個相應的特定主題----例如站立，或前曲，以及後彎。即使鍛煉的主題中包括了多種性質的體式安排，嚴格安排“正體式隨後反體式”的方式也不是體式順序安排的最佳途徑。一般，一個體式應該通過體式之間的“相似性”來引導你進入另一個體式，而不應靠“相反性”。
4 不應該在冷卻體式（例如前曲體式）之後跟隨提升能量的體式
熱身之後，你開始進入瑜伽鍛煉的核心（主題），如果是一個提升活力的鍛煉序列，你的身體自然會產生一定的熱量。這些熱量將有助於促進和保持脊柱的柔韌性，並讓你在精神上為整個提升活力的鍛煉系列做好準備，因而你需要將熱量貫穿於整個鍛煉系列。一旦你開始冷卻下來，再進行提升熱量和活力的體式就不適宜了。這是你應該做的是，慢慢將冷卻過程過渡到最後的挺屍式大休息。應該說，如果一開始就判斷什麼體式是增熱還是冷卻，是會讓人困惑的。從根本上而言，一個體式產生的效果可能不僅僅與體式本身有關，也還和習練者的鍛煉方式有關。比如，一般而言，頭倒立式是一個增熱的體式而肩倒立則是冷卻的體式，但是如果你經常有規律每次長時間的練習之後，可能會發現頭倒立非常放鬆並有冷卻的效果，尤其在簡短的練習時會感覺更明顯。通常來說，提升熱量的體式包括：站立體式，倒立體式（借助輔助物時作用為冷卻），手臂平衡體式，後彎體式（借助輔助物時，為冷卻），主動積極的扭轉體式。冷卻體式的例子有：前曲體式（尤其是坐立前曲），臥手抓腳趾腿伸展式（尤其在後彎體式之後做，冷卻功效更為明顯），束角式，溫和緩慢的扭轉體式。幾乎所有使用收頜收束的體式都是對大腦和身體進行冷卻的體式（如肩倒立，橋式，犁式等）。在鍛煉完下頜處於收頜收束位置的體式之後，就不應再做提升熱量的體式，因為，涉及收頜收束的體式無疑已經讓腦子和身體都冷卻下來。因此，下一步應過渡到休息式。
http://blog.sina.com.cn/s/blog_4b796e0b0100095p.html
5 一般來說，在深度前曲體式序列之後，應考慮做幾個扭轉體式來平衡並放鬆脊柱周邊的肌肉。
不過，最好不要以扭轉體式結束你的鍛煉，因為那樣的話脊柱會留下一些不對稱的拉伸。因此，如果扭轉體式安排在鍛煉系列的靠後部分，在進入到休息式前，起碼做一個對稱的體式（如輕度坐立前曲）來消解脊柱的中積累下來的緊張。
6 特別重要的是，在積極提升能量的後彎體式系列之後，應該有技巧地慢慢出來。
積極的後彎體式將對你的身體產生強烈的作用，在過渡到挺屍式放鬆休息之前，你應該有計劃地將你的背部帶回到中性狀態。
從強烈提升能量的後彎體式中開始降下來的一個很重要有用的體式就是下犬式。不過這時的下犬式做法與通常的做法有別：兩手臂之間的距離和兩腳之間的距離都要比平時稍微擴大。這樣擴大了以後的下犬式可以使你的背部平整不下陷，因而可以鬆開腎臟區域（氣功中所謂的命門區域）。不過，一定要記住，為了鬆開腰椎，這時你應該稍微讓下背部向上弓起，這樣就能感受到下犬式的放鬆效果。當然，你並不需要在其他時候弓起下背部，你現在是從後彎體式中進行恢復，你需要對你的背部所作的工作表示敬意（讓它舒服一下，哈哈）。
從後彎體式中出來的另一個很好的體式是兒童式，這時需要在你的軀幹下面墊上抱枕或者毛毯，效果會更好（同時，你也應該在其後的束角式和頭碰膝前曲伸展式中使用墊子）。
文章引用自：
http://blog.sina.com.cn/s/blog_4b796e0b010009av.html
·這裏，要緊的問題是，如果直接從強烈的後彎體式過渡到深度前曲，那並不是一種很明智的方法。
相信“反動作”理論的同學請注意這一點，通常應該採用的反動作也是一些比較溫和的“反”。先嘗試其他體式來平衡。之後，你可以嘗試站立前曲來伸展下背部的肌肉（通常也可以做站立側前曲，緩慢地從一側到另一側）。在後彎體式序列之後，安排輕度伸展型的扭轉體式也很有益處，不過，你必須注意：不要做深度的扭轉，也不要在扭轉中保持太長時間（同時，扭轉中不要彎曲脊柱，因為在後彎體式中你已經有過足夠的脊柱彎曲）。保持腹部內收，不要拱背）。
其他可以用來鬆開背部肌肉的體式還有臥單腿伸展式和半犁式（兩腿至於覆蓋毛毯的椅子面上）。半犁式尤其可以讓由後彎造成的神經系統興奮得到平靜冷卻。
最後，常規的挺屍式並不是後彎體式之後的最好的休息方式。如果你能將小腿擱置於椅子上或者在膝蓋下面放一個墊子，這樣，你的下背部才可能完全地輕鬆地緊貼地面完全由地面支撐。如果你在膝蓋下面墊上抱枕或者其他物品（如瑜伽磚）的話，一定要注意腳後跟確切著地和地面接觸以便接收感覺回饋。後彎體式之後，你也可以考慮用俯臥挺屍式來放鬆，腹部貼地，腳跟向外。

文章引用自：
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雖然並不一定有嚴格的規則來安排瑜伽鍛煉中的體式順序問題，還是可以運用一些共同的原則來使不同體式間連接並發揮更好的鍛煉效果。
如果你準備做全部每個系列中的體式（有時我們也不一定在一個鍛煉過程中包括全部），一個好的體式安排順序可以是：
1． 站立體式
2． 後彎體式
3． 前曲體式
4． 扭轉體式
5． 倒立體式
6． 恢復體式
7． 休息（挺屍式）

你也可以有所不同，這要看你對鍛煉是否有特殊的要求（比如一個治療性的主題）。如果你想在倒立體式及其變式中多花些精力，你可以把倒立體式安排在前面，因為相對鍛煉後面而言，通常在鍛煉的開始階段你有更多的體力。另一常用的體式順序是：
1． 站立體式
2． 手臂平衡體式（尤其是手倒立）
3． 倒立體式
4． 後彎體式
5． （前曲體式）
6． 恢復體式
7． 休息

總體來說，開始鍛煉瑜伽的幾個月，你應該主要著重於站立體式的鍛煉（當然不是絕對）。通過站立體式來鍛煉你腿部的力量（尤其是大腿後側的肌肉拉伸）和靈活性，來打開髖關節。髖關節是否打開是骨盆運動受限的主要原因。當你的站立體式鍛煉成熟之後，很自然地，你應該著眼於坐立前曲體式的鍛煉。
在站立體式鍛煉過程中，本質上而言，如下的順序安排是比較恰當的：
1． 體側彎曲體式（如三角式、側角合掌式）
2． 後彎體式（如戰士I式）
3． 扭轉體式（如加強三角扭轉式）
4． 前曲體式（如站立前曲）
在鍛煉的任何一個節點，都可以利用站立前曲體式來吸收前一個體式的效果並為下一個體式作準備。站立前曲（你可以適當彎曲膝蓋）在這裏可以作為“換檔裝置”來使用。在站立體式鍛煉的最後，也常常用兩腳開立、兩手抱肘前曲（掛）這樣的體式來稍事休息也使身心得到安寧。不過，在一個強度大的站立體式鍛煉序列中，這個體式也經常被安排到中間以做調整。將站立體式安排得一個接著一個地流動起來是非常有趣的事，當然，有時也富有挑戰性。自然，當你建立了一個順序之後，進入下一個體式之前你需要在每個體式中保持一段時間並鎮定自若。一個比較長的站立體式流動順序可以是這樣的：
1． 山式。兩腳跳開，進入：
2． 三角式。右側。右手向前，進入：
3． 半月式。右側，軀幹向下，進入：
4． 戰士三式。向後，左腳著地，進入：
5． 戰士一式。胯部左轉，進入：
6． 戰士二式。上身向前彎曲，進入：
7． 側角式。右側。轉動上身，進入：
8． 加強側角式。左手臂向前，進入：
9． 加強半月式。向後，左腳落地，進入：
10．加強側三角式。兩手背後相握，進入：
11． 金字塔式。右側。上身左轉，進入：
12． 加強側角式。上身繼續向左轉，進入：
13．三角式。左側。（接著左側重複序列）

左側鍛煉結束後，在加強側角式後兩腿合龍進入到站立前曲式，在到山式結束。你當然可以安排幾百種
文章引用自：
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Brad's Iyengar Yoga Notebook
Sequencing of asanas
Proper sequencing of asanas within a practice session plays an important role in achieving maximum benefit from the session. After a well-sequenced session, one can reach below the surface of the skin and muscles and bones of the body and get in touch with the energetic body at a more cellular level. Then a yogic mind begins to develop. In some schools of yoga, such as the Ashtanga school, practice sessions are arranged into vinyasa or practice series. One famous and ancient vinyasa practiced by all schools of yoga is the Surya Namaskar or "sun salutation."
Yoga in the Iyengar tradition does not have scripted sequences that are practiced by everyone. Sequencing of poses is a complex and advanced topic that requires extensive study and experience with the effects of asana sequences from your own practice. You should learn from personal experience what effect doing Adho Mukha Svanasana prior to Urdhva Dhanurasana has on your own body and mind and vice versa. This is the experiential way of understanding asana sequencing. Many factors influence the sequencing of asanas: the weather, your age, your experience, how you're feeling mentally and physically on a certain day. There are also different types of sequencing:
(1) sequencing movements within a pose,
(2) sequencing from one pose to another within a family, and
(3) sequencing from one family of poses to another. All of these variables make asana sequencing a truly complex topic.
The different categories of asanas exert different effects not only on your body, but also on your mind and emotions. The standing poses promote emotional stability and strength. The forward bends are calming -- even the very deepest forward bend should have a cooling effect, not a straining feeling. The back bends are antidepressive and elevate mood. The inverted poses increase energy and engender equanimity and a sense of well-being. Backbends are often given to students as a prescription for depression; and forward bends as a prescription for anxiety.
The choice of sequencing of asanas depends in part upon the state of mind you are in at a given time. No one sequence will be appropriate for every person, for every mindset, for every energy level, for every level of experience, for every day. Within the topic of sequencing asanas, there are a few more or less strict rules that we try to follow essentially all the time, and then there are some more or less general rules which can be broken in order to achieve specific effects. An example of a fairly strict rule is that, in the Iyengar system, Sirsasana should be followed at some point in the sequence either by Sarvangasana, or by a similar pose to lengthen the neck such as Setu Bandha Sarvangasana or Halasana. In the Iyengar system, we do not follow Sarvangasana with Sirsasana as is done in some other systems of yoga.
More generally, good advice on sequencing can be thought of as general principles such as these:

1. Standing poses are a good preparation for forward bends and also for back bends.
2. Adho Mukha Svanasana is a good preparation for all poses and also a good warm down after both forward bends and back bends.There is almost never a bad time to do Adho Mukha Svanasana.
If you are doing Adho Mukha Svanasana near the beginning of a session, it is an active time, a time when you are moving into a working mode, so don't lower yourself into Adho Mukha Virasana (Child's Pose); rather step up into Uttanasana to maintain the energy of the session. Conversely, if you are doing the pose as a warm down, it can be relaxing to rest in Child's Pose afterward.
3. Don't alternate back and forth between forward bends and back bends.It is true that one good way to wind down from a session of back bends is to use a few gentle forward bends to recover and refresh the spine. However, one way that yoga was taught in the West, especially in the early days of yoga in the West, was that you should alternate "pose and counter-pose," moving back and forth between a forward bend and a back bend to move the spine in both directions. Generally this is not a good practice. Generally, we devote entire sessions to a particular theme -- standing poses, forward bends, or back bends, for instance. Even if the theme of the session includes poses from multiple classes of asanas, a strict arrangement of "pose and counter-pose" is not a skilful way of sequencing. Generally one pose should lead you into the next pose by means of its similarity with the next pose, not by means of opposition.
4. It is not good to sequence active or heating poses after cooling poses.Once you have warmed-up and begun to engage in the heart of your yoga session, if it is an active session, you will generate a certain amount of heat. You want to maintain this heat for the duration of the active part of your session because it lends to the flexibility of your spine and body in general and keeps you mentally prepared for engaging in active asana work. Once you begin to cool down from your session, it is not good to have any more heating or active poses. Rather, you should gently move your body into preparation for Savasana. That being said, it can be initially confusing as to which poses are heating and which ones are cooling. Ultimately whether a pose is heating (active) or cooling (passive) may depend not on the pose itself, but on the level of the practitioner. For instance, in general Sirsasana is heating and Sarvangasana is cooling, however someone with a regular, lengthy Sirsasana practice may find Sirsasana very relaxing and cooling, especially brief periods in the pose. In general, heating poses include: standing poses, inversions (which are cooling when done supported), arm balances, back bends (cooling when done supported), and active twists. Examples of cooling poses include: forward bends in general (especially seated forward bends), Supta Padangusthasana (especially cooling after back bends), Supta Baddha Konasana, and twists done gently. Almost all poses with a Jalandhara Bandha-type chin lock (e.g. Sarvangasana, Halasana, Setu Bandha, and Viparita Karani) are cooling to the brain and body. After doing poses in which the chin is in Jalandhara Banda, no more active poses should be done because these are definitely cooling for the body and brain. Progress from these poses on to Savasana.
5. Generally after a deep forward bend sequence consider doing a few twists to balance and release your spinal muscles.However, try not to end your practice with a twist due to the asymmetric feel it may leave in your spine. Follow any twisting at the end of your session with at least one symmetric forward bend like Pascimottanasana to resolve the tension in your spine before relaxing in Savasana.
6. It is especially important to warm-down skillfully from an active back bend session.Active back bends exert strong work on your body and you need a plan to bring your body back into a neutral mode and then down from there to the point of relaxing in Savasana. A good pose to begin warming down from active back bends with is Adho Mukha Svanasana with your hands and feet placed wider than you usually have them. A wide Adho Mukha Svanasana after backbends fills out your back and softens your kidney area. However, remember to keep your low back relatively convex now in Adho Mukha Svanasana to relax it -- you don't want to accentuate any concave curve there as you might do in this pose under other circumstances -- you are recovering from back bends and you need to respect the work your back has done. A next good choice for back bend warm down is Adho Mukha Virasana (Child's Pose) done on the support of bolsters or blankets under your torso. (You could also then use the bolsters or blankets and do a supported Upavistha Konasana or supported Janu Sirsasana). The important thing is that it is not skilful to move directly into a deep forward bend directly after active back bends. Try these other poses first. Then, you might try some gentle Uttanasana (often we do Parsva Uttanasana, moving slowly back and forth from one leg to the other leg) to place some stretch into your low back muscles. After a backbend session, light, lengthening twists are good, but you should do no deep twisting and do not hold them for a long time. (Also in twists following back bends, do not arch your spine, because that is what you've been doing all along in the back bends. Rather draw your abdomen inward and don't concave your low back.) Other poses that help release your back muscles after back bends are Supta Padangusthasana and Ardha Halasana on bolsters or blankets placed on the seat of a chair. Ardha Halasana especially will help calm and cool your nervous system after active backbends. Finally after backbends, regular Savasana is often not the best choice for a final resting pose. In Savasana after back bends, it is often better for your back to do have your legs (calves) up on a chair or to put a bolster under your knees to allow your low back to release fully onto the floor and be supported by the floor. If you have a bolster under your knees, still make sure your heels contact the floor (or put them on blocks) to have that contact (Skt. sparsa) or sensory feedback. After back bends, you might even consider doing prone Savasana, lying on your abdomen instead of your back with your heels pointed out to the sides.
Although, again, there are not strict rules governing the order of asanas within a session, some general principles can be used to allow the asanas to work more effectively together. If you were going to do poses from each of the asana classes (which is not something we necessarily always do), a good overall sequence for a practice session would be:
1. Standing poses
2. Back bends
3. Forward bends
4. Twisting asanas
5. Inversions
6. Restorative poses and Savasana
You can vary this sequence. Much depends upon the specific effect you are trying to get out of your session. For instance, moving inversions earlier in the sequence would be good when you plan to expend a lot of energy on inversion variations since you have more energy near the beginning of your practice session than toward the end. Another common sequence is:
1. Standing poses
2. Arm balances (especially Full Arm Balance)
3. Inversions
4. Back bends
5. (Forward bends)
6. Restorative poses and Savasana
In general, the early months of your yoga practice should be devoted primarily, though not exclusively, to the standing poses to build strength and flexibility in the legs, especially the hamstrings, and to open the hip flexors which often limit pelvic mobility. When you are mature in the standing poses, that is a natural time to begin focusing on the seated forward bends.
Within a standing pose session per se, it is generally good to sequence them in an order such as this:
1. Lateral bends (e.g. Trikonasana, Parsvakonasana)
2. Backbends (e.g. Virabhadrasana I)
3. Twists and rotations (e.g. Parivrtta Trikonasana)
4. Forward bends (e.g. Uttanasana)
It is also appropriate at any point to use Uttanasana between any of the standing poses as a "neutral gear" to assimilate the effect of the previous pose and prepare for the next one in the sequence. Prasarita Padottanasana is often done at the end of a standing pose sequence because the head is resting downward and the pose is quieting, too much so to sequence this pose in the middle of an active sequence.
It is often fun and challenging to develop standing poses vinyasas in which one pose flows into the next. Of course, you hold each pose for some duration once you have established it and try to maintain the pose with equanimity before moving on to the next one in the sequence. An example of a long standing pose vinyasa might be:
1. Tadasana, jump your legs apart and move into:2. Trikonasana to the right, walk your right hand forward and move into:
3. Ardha Chandrasana on the right, turn your torso toward the floor into:
4. Virabhadrasana III, reach back and ground your left leg into:
5. Virabhadrasana I, turn your hips leftward into:
6. Virabhadrasana II, bend your torso forward into:
7. Parsvakonasana to the right, rotate your torso into:
8. Parivrtta Parsvakonasana, walk your left hand forward into:
9. Parivrtta Ardha Chandrasana, reach back and ground your left leg into:
10. Parivrtta Trikonasana, join your hands behind your back and move into:
11. Parsvottanasana to the right, turn your torso around to the left into:
12. Prasarita Padottanasana, continue turning your torso leftward into:
13. Left Trikonasana, (and then repeat the sequence on the left)
After the sequence is finished on the left, jump your legs together after Prasarita Padottanasana to move into Uttanasana and then stand up to finish in Tadasana. You could devise hundreds of such standing pose vinyasas, selecting different poses to emphasize and performing them in different sequences.
Here is a shorter example of a standing pose sequence:
1. Tadasana, jump your legs apart and move into:
2. Trikonasana to the right, rotate your torso into:
3. Parsvottanasana over your right leg, then continue to rotate your torso into:
4. Parivrtta Trikonasana to the right, rotate back into:
5. Parsvottanasana over your right leg, then finally rotate your torso back into:
6. Trikonasana to the right (and then repeat the sequence on the left)
Here is an excellent medium-length standing pose vinyasa:
1. Tadasana, jump your legs apart and move into:
2. Trikonasana to the right, bend your knee into:
3. Parsvakonasana to the right, raise your torso into:
4. Virabhadrasana II to the right, turn your hips into:
5. Virabhadrasana I to the right, lenghthen your torso over your front leg into:
6. Virabhadrasana III, lower your right hand to the floor and rotate your body up into:
7. Ardha Candrasana on the right side, lower your torso toward your right leg for:
8. Urdhva Prasarita Ekapadasana, step your left leg back to the floor into:
9. Parsvottanasana (place your hands in Paschimanamaskarasana),
10. Look up and raise your chest, turn your feet parallel and your torso to the front, and then repeat the sequence on the left
Here are two good, general restorative sequences:
1. Supta Baddhakonasana
2. Supta Virasana
3. Adho Mukha Virasana on a bolster
4. Adho Mukha Svanasana with head supported
5. Uttanasana
6. Sirsasana
7. Chair Viparita Dandasana
8. Chair Sarvangasana
9. Chair Halasana
10. Karnapidasana
11. Setu Bandha Sarvangasana with support
12. Viparita Karani
13. Savasana

1. Paryankasana on bricks to open your chest
2. Adho Mukha Svanasana with your head supported on blankets
3. Uttanasana with your head supported on blankets or blocks
4. Sirsasana for about eight minutes
5. Sarvangasana held for at least the same length as Sirsasana
6. Halasana
7. Block Setu Bandha, feet on the wall
8. Viparita Karani
9. Savasana II with some ujjayi pranayama
10. Savasana

Of course, not every session will include every type of asana. Some sessions may be devoted to a single asana. In fact, is worthwhile to devote one session per week entirely to restorative poses, or entirely to Viparita Karani. If you devote a session entirely to standing poses, the ideal time to do that would be in the morning or the daytime, rather than late in the evening, since they are energizing poses.
One good approach to learning asana sequencing is to practice class sequences arranged by knowledgeable teachers. Examples of asana sequences can be found in these books:
Yoga The Iyengar Way, Silva, Mira, and Shyam MehtaYoga: The Path to Holistic Health, B.K.S. IyengarYoga: A Gem For Women, Geeta Iyengar
Many changes in Mr. Iyengar's sequencing ideas have occurred since the publication of Light on Yoga when the photographs of Mr. Iyengar were taken in his late 50's. As such, the sequences in Light on Yoga should be viewed more in their historical context, and as advanced, orthodox sequences, not as examples for daily practice for the typical modern yoga practitioner.
http://www.bradpriddy.com/yoga/sequen.htm