When practice becomes familiar, it can also become mechanical. The body moves, but the mind drifts. Total involvement in asana is when mind, body and breath are all “in the pose”. In Ārogya Yoga, B.K.S. Iyengar introduces a method of sequencing called Viṣama nyāsa—a deliberate way to keep the mind attentive and the practice alive.
“Viṣama nyāsa... prevents the practitioner from becoming mechanical. The practitioner must observe and adjust each pose with fresh awareness.”
—B.K.S. Iyengar, Ārogya Yoga, p. 297
What Is Viṣama Nyāsa?
Viṣama nyāsa means sequencing poses from different categories—standing, forward extensions, backbends, twists—side by side. The contrast between poses invites sharper observation and deeper engagement. According to Iyengar, this method “teaches adaptability and responsiveness,” helping practitioners stay present with each transition.
What Makes It Different?
Unlike a sequence focused on one category (like primarily forward bends or standing poses), Viṣama nyāsa shifts the action from pose to pose. Each change asks the practitioner to adjust the breath, listen to the body, and reset attention. Iyengar notes this keeps the mind alert and prevents mechanical practice..
A Sequence to Try
The following sequence is given directly in Ārogya Yoga as an example of Viṣama nyāsa:
Adho Mukha Śvānāsana (Downward-Facing Dog)
Utkāṭāsana (Chair Pose)
Parivrtta Trikoṇāsana (Revolved Triangle Pose)
Śalabhāsana (Locust Pose)
Jānu Śīrṣāsana (Head-to-Knee Pose)
Urdhva Mukha Śvānāsana (Upward-Facing Dog)
Ardha Matsyendrāsana I (Seated Twist)
Setu Bandha Sarvāṅgāsana (Bridge Pose—supported)
Śavāsana (Corpse Pose)
As you move through the sequence, stay aware of how the transitions affect your breath, attention, and sense of stability. The mind must stay engaged, even as the direction of action changes from one pose to the next.
Final Thought
Viṣama nyāsa isn’t random—it’s intentional variety. As B.K.S. Iyengar explains, the goal is to keep the practice dynamic and mentally engaging, even after years of practice. Practicing this way builds not only physical intelligence, but a deeper connection to the present moment.
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