Cascade Yoga Short Travel Sequence

Going Somewhere? Try this short sequence to take your personal practice with you on the road!


  • This sequence is meant for students who have about 6 months’ class experience with a Certified Iyengar Yoga Teacher.
  • If you don’t have a mat with you while you travel, place your (back) foot or both feet at the wall, depending on the pose and how much room you have at the wall. Do not practice against a door or where others may bump or run into you.
  • If you use a chair, make sure it is stationary (not swiveling) and that you can place your feet flat on the floor with your legs at a 90* angle.
  • Always practice on a clean, even surface, out of direct sunlight
  • Have A Fun, Safe Trip!

PDF Download & Print

  1. Tadasana
  2. Urdhva Baddhanguliyasana
  3. Virabhadrasana II
  4. Utthita Trikonasana
  5. Paschima Baddhanguliyasana
  6. Ardha Uttanasana with hands at wall, on a counter or desk
  7. Ardha Parsvottanasana with hands at wall, on a counter or desk
  8. Chair Parvatasana
  9. Simple Twist in Chair
  10. Supta Tadasana
  11. Eka Pada Pavana Muktasana
  12. Dwi Pada Pavana Muktasana
  13. Legs up the wall
  14. Savasana (5 mins)

Beginners’ Home Yoga Practice Sequence

Note: This sequence is intended for beginning yoga students who are currently studying with a Certified Iyengar Yoga Teacher. It is not meant to be instructional or a substitute for a qualified yoga instructor! Find one near you!

Download the Illustrated PDF here!

  1. Tadasana
  2. Urdhva Baddhanguliyasana
  3. Utthita Hasta Padasana
  4. Parsva Hasta Padasana
  5. Paschima Baddhanguliyasana
  6. Virabhadrasana II
  7. Utthita Trikonasana
  8. Ardha Uttanasana
  9. Vajrasana*
  10. Parvatasana in Vajrasna*
  11. Adho Mukha Vajrasana*
  12. Supta Tadasana
  13. Eka Pada Pavana Muktasana
  14. Dwi Pada Pavana Muktasana
  15. Urdhva Prasarita Padasana (at wall)
    (Legs Up The Wall)
  16. Savasana

*You can also alternate with Swastikasana, Parvatasana in Swastikasana, and Adho Mukha Swastikasana from day to day. When practicing Swastikasana (seated cross legs pose), remember to change the cross of your legs.