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IYENGAR YOGA

The Iyengar style of Hatha Yoga is one of the most accessible and popular yoga methods in the world. Founded by B.K.S. Iyengar, this method demystifies yoga asanas for beginners by using props such as wooden blocks, straps, and bolsters.

 

This enables individuals at all levels of fitness to begin practicing and understanding yoga.

 

Iyengar's philosophy is once a practitioner becomes fluid in form, this will lead to the pursuit of the broader concepts of yoga, especially the eight yoga sutras.

By paying close attention to anatomical details and the alignment of each posture, Iyengar Yoga is the practice of precision. Poses are held for long periods and often modified with props.

 

This method is designed to systematically cultivate strength, flexibility, stability, and awareness, and can be therapeutic for specific conditions. B.K.S. Iyengar founded Iyengar Yoga.

The Iyengar yoga is learned through a three levels of postures journey - from basic postures to intermediate Iyengar and when your body and mind are ready, you can leap into the advanced Iyengar yoga study. 

As with all yoga styles, it's always best to try basic Iyengar yoga positions for beginners under the guidance of a certified teacher. The teacher will be a font of information regarding the history of the posture, gradual modifications that help you get into full pose, and tips to prevent injury.

You can explore at this page samples of Iyengar yoga postures for beginners and intermediate students.

Level 1
BASIC
​IYENGAR
Level 2
INTERMEDIATE
​IYENGAR
 
BASIC IYENGAR YOGA

TRIKONASANA (Triangle Pose)

This pose strengthens the muscles in the thighs, hips, and back, while toning the knees and ankles. It also stimulates the organs of the torso, improving metabolism.

 

Trikonasana improves overall balance and stability, both physically and mentally. It increases body confidence and courage, creating poise and grace both on and off the mat.

  • Level: Basic  

  • Duration: 30 Seconds

  • Repetition: 1 to 2 on each leg

  • Stretches:  Ankles, Groin, Thighs, Shoulders, Knees, Hips, Calves, Hamstrings, Thorax, Vertebral column

  • Strengthens: Ankles, Thighs, Knees

UTTHITA PARSVAKONASANA (Extended Side Angle Pose)

Extended Side Angle pose opens the side of the body from the feet to the fingers, energizes the body.
 

Strengthens and stretches the legs, knees, and ankles.

Stretches the groins, spine, waist, chest, lungs, and shoulders, while stimulates abdominal organs and increases stamina

  • Level: Basic  

  • Duration: 15 to 30 Seconds

  • Repetition: Once on each side

  • Stretches:  Knees, Shoulders, Legs, Vertebral column, Thorax, Abdomen, Ankles, Lungs, Groin

  • Strengthens: Knees, Legs, Ankles

INTERMEDIATE
IYENGAR YOGA

Downward Facing dog pose stretches the shoulders, legs, spine and whole body; builds strength throughout the body, particularly the arms, legs, and feet; relieves fatigue and rejuvenates the body; improves the immune system, digestion and blood flow to the sinuses, and calms the mind and lifts the spirits.

  • Level: Basic  

  • Duration: 1 to 3 Minutes

  • Repetition: 1 - 2 times

  • Stretches:  Shoulders, Calves, Hamstrings, Hands, Back, and Arches of the foot

  • Strengthens: Legs, Arms, Back

ADHO MUKHA SVANASANA (Downward Facing Dog Pose)

PRASARITA PADOTTANASANA I (Wide-Legged Forward Bend)

Prasarita Padottanasana stretches and strengthens the hamstrings, calves, hips, low back, and spine. The various arm positions stretch your shoulders, wrists, forearms, and upper back.

 

This pose has all of the benefits of both forward folds and inversions, including a calmed mind.

  • Level: Basic  

  • Duration: 30 to 60 seconds

  • Repetition: 1 - 2 times

  • Stretches:  Vertebral column, Legs, Arms, shoulders, chest

  • Strengthens: Vertebral column, Legs, Arms, Shoulders

 
INTERMEDIATE
IYENGAR YOGA

DWI PADA VIPARITA DANDASANA (Inverted Staff Pose On Chair)

Using the chair provides support to help open the chest and bring mobility to the spine and shoulders without stressing the body.  The heart, lungs and brain cells are soothed and massaged, preventing arterial blockage.  

 

This pose can also help those suffering from depression by building emotional stability and self-confidence.  Chest openers open ligaments in the chest and tones the spine.

  • Level: Intermediate   

  • Duration: 3 to 5 minutes

  • Repetition: 1 - 2 times

  • Stretches:  Knees, Shoulders, Legs, Vertebral column, Thorax, Abdomen, Ankles, Lungs, Groin

  • Strengthens: Legs, Arms, Back

ADHO MUKHA VRKSASANA (Handstand)

Practicing adho mukha vrksasana improves balance and circulation, promotes digestion, aids in heart health, and strengthens the spine, shoulders, hands, wrists and bones.

 

Adho mukha vrksasana offers a range of mental benefits as well calms the mind, relieves stress and anxiety.

  • Level: Intermediate   

  • Duration: 1-3 minutes

  • Repetition: 1 - 4 times

  • Stretches:  Navel, legs, Arms

  • Strengthens: Arms, Shoulders, Back, Wrists

SALAMBA SIRSASANA (Supported Handstand)

This pose entails a complete inversion of the body, with only the support of the forearms.

 

This asana is said to be the king of all asanas. It needs to be done when your upper body is strong enough to hold the body weight. Hence, you need to practice a whole lot of other asanas to build the strength required to do the Sirsasana.

  • Level: Intermediate   

  • Duration: 1-5 minutes

  • Repetition: None

  • Stretches:  Legs, Back

  • Strengthens: Legs, Arms, Vertebral column, Lungs

PRASARITA PADOTTANASANA II (Wide-Legged Forward Bend)

Prasarita Padottanasana stretches and strengthens the hamstrings, calves, hips, low back, and spine. The various arm positions stretch your shoulders, wrists, forearms, and upper back.

 

This pose has all of the benefits of both forward folds and inversions, including a calmed mind.

  • Level: Intermediate  

  • Duration: 30 to 60 seconds

  • Repetition: None

  • Stretches:  Vertebral column, Legs

  • Strengthens: Vertebral column, Legs