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Iyengar Yoga is a style of yoga that emphasizes precision and
alignment in the practice of asanas (yoga postures) and breathing exercises to
support and enhance the practice. Iyengar yoga also includes a variety of
standing poses, fo
rward folds, backbends, and twists, as well as pranayama
techniques and meditation practices. Following are some of the most commonly
practiced asanas, paranayamas and meditations:
Tadasana (Mountain Pose)
Stand with your feet hip-width apart and parallel, arms at
your sides.
Press down through the soles of your feet and engage your
leg muscles.
Lengthen through the crown of your head and reach your arms
down towards the ground.
Breathe deeply and hold for several breaths.
Uttanasana (Standing Forward Bend)
From Tadasana, exhale and fold forward from your hips.
Keep your knees slightly bent and reach your hands towards
the ground or onto blocks.
Relax your head and neck and breathe deeply.
Hold for several breaths and then slowly roll up to
standing.
Adho Mukha Svanasana (Downward Facing Dog)
Begin on your hands and knees, with your wrists under your
shoulders and your knees under your hips.
Exhale and lift your hips up and back, straightening your
arms and legs.
Press down through your hands and feet, lengthen through
your spine, and draw your shoulder blades down your back.
Breathe deeply and hold for several breaths.
Setu Bandha Sarvangasana (Bridge Pose)
Lie on your back with your knees bent and your feet
hip-width apart.
Press down through your feet and lift your hips up towards
the ceiling.
Interlace your hands underneath your back and roll your
shoulders under.
Breathe deeply and hold for several breaths before
releasing.
Virabhadrasana II (Warrior II)
From Tadasana, step your left foot back about 4 feet and
turn it out to a 90-degree angle.
Turn your right foot slightly in and bend your right knee
over your ankle.
Reach your arms out to the sides, parallel to the ground,
and gaze over your right fingertips.
Breathe deeply and hold for several breaths before switching
sides.
Trikonasana (Triangle Pose)
From Warrior II, straighten your right leg and reach your
right hand down towards your ankle, shin, or a block.
Extend your left arm up towards the ceiling and gaze up
towards your left hand.
Breathe deeply and hold for several breaths before switching
sides.
Paschimottanasana (Seated Forward Bend)
Sit on the floor with your legs extended in front of you.
Inhale and reach your arms up towards the ceiling, then
exhale and fold forward from your hips.
Keep your knees slightly bent if needed and reach for your
feet or a strap.
Relax your head and neck and breathe deeply.
Hold for several breaths before releasing.
Salamba Sirsasana (Headstand)
Begin on your hands and knees with your forearms on the
ground.
Interlace your fingers and place the top of your head on the
ground, with the back of your head resting in your hands.
Walk your feet towards your head and lift your hips up
towards the ceiling.
Straighten your legs and engage your core muscles to keep
your body straight.
Breathe deeply and hold for several breaths before slowly
lowering down.
Salamba Sirsasana (Supported Headstand)
Kneel on the ground with your forearms on the ground in
front of you, elbows shoulder-width apart.
Interlace your fingers and place the crown of your head on
the ground, cradling it with your hands.
Tuck your toes under and lift your hips up towards the
ceiling, walking your feet closer to your face.
Slowly lift your knees off the ground and straighten your
legs, balancing on your head and forearms.
Hold for several breaths, focusing on the strength and
stability of your core and the energizing benefits of inversions.
To come out, slowly lower your knees to the ground and rest
in Child's Pose.
Urdhva Dhanurasana (Upward Facing Bow Pose)
Lie on your back with your knees bent and your feet
hip-distance apart.
Place your hands on the ground beside your ears, fingers
pointing towards your feet.
Inhale and press into your hands and feet, lifting your hips
up towards the ceiling.
Straighten your arms and lift your chest towards the
ceiling, keeping your head and neck relaxed.
Hold for several breaths, focusing on the strength and
openness of your chest and the release of tension in your lower back.
Adho Mukha Vrksasana (Handstand)
Begin in Downward Facing Dog Pose.
Walk your feet towards your hands, bringing your hips over
your shoulders.
Place your hands on the ground shoulder-width apart and lift
one leg towards the ceiling.
Kick off the ground with your other leg, pressing into your
hands and engaging your core.
Straighten your legs and hold for several breaths, focusing
on the strength and balance of your upper body.
To come down, lower one leg to the ground and then the
other, returning to Downward Facing Dog Pose.
Viparita Karani (Legs-Up-The-Wall Pose)
Lie down on your back with your hips close to a wall and
your legs extended up the wall.
Rest your arms at your sides with your palms facing up.
Close your eyes and bring your awareness to your breath.
Allow your body to completely relax and release any tension
or stress.
Stay in this pose for several minutes, allowing the blood
flow to be redirected towards the head, which can be calming and soothing for
the mind and body.
Adho Mukha Svanasana (Downward-Facing Dog Pose)
Start on your hands and knees with your wrists directly
under your shoulders and your knees directly under your hips.
Spread your fingers wide and press your palms into the
ground.
Exhale and lift your knees away from the floor, keeping them
slightly bent.
Lengthen your spine and extend your tailbone towards the
ceiling.
Press your heels towards the floor and lengthen your legs.
Stay in this pose for several breaths, focusing on
lengthening and stretching the entire body.
Paschimottanasana (Seated Forward Bend Pose)
Sit on the floor with your legs extended in front of you.
Inhale and lengthen your spine, then exhale and fold forward
from the hips, reaching towards your feet.
Keep your spine long and your neck relaxed.
Hold onto your feet or ankles, or use a strap to reach your
feet if necessary.
Stay in this pose for several breaths, focusing on
lengthening and stretching the entire spine.
Salamba Sarvangasana (Supported Shoulderstand Pose)
Lie on your back with your legs extended and your arms at
your sides.
Place a folded blanket or yoga mat under your shoulders to
support your neck.
Inhale and raise your legs towards the ceiling, keeping them
straight and together.
Use your hands to support your hips and lift your hips off
the ground.
Extend your legs towards the ceiling, keeping your toes
pointed.
Hold for several breaths, focusing on the sensation of the
blood flow towards your head and the calming effect on your mind.
Trikonasana (Triangle Pose)
Stand with your feet hip-distance apart and your arms
extended to the sides.
Turn your left foot out 90 degrees and your right foot in
slightly.
Inhale and reach your left arm towards the ceiling, then
exhale and lean to the left, reaching your left hand towards your ankle or
shin.
Keep your right arm extended towards the ceiling and your
gaze towards your right hand.
Hold for several breaths, focusing on the stretch in your
hamstrings and the opening of your chest and hips.
Repeat on the other side.
Ardha Chandrasana (Half Moon Pose)
Start in a standing position with your feet together.
Raise your arms overhead and interlace your fingers, pointing
your index fingers towards the ceiling.
Inhale and reach towards the ceiling, lengthening your
spine.
Exhale and lean to the right, keeping your feet grounded and
your hips stacked.
Lift your left leg off the ground and extend it towards the
left.
Keep your gaze towards your left hand and hold for several
breaths.
Repeat on the other side.
Adho Mukha Svanasana (Downward Facing Dog Pose)
Begin on your hands and knees with your wrists under your
shoulders and your knees under your hips.
Lift your hips up and back, straightening your arms and
legs.
Spread your fingers wide and press your palms into the
ground.
Press your heels towards the ground, keeping your knees
slightly bent.
Hold for several breaths, focusing on the stretch in your
hamstrings and the release of tension in your neck and shoulders.
Virabhadrasana II (Warrior II Pose)
Stand with your feet hip-distance apart and your arms
extended to the sides.
Turn your left foot out 90 degrees and your right foot in
slightly.
Inhale and extend your arms out to the sides, parallel to
the ground.
Exhale and bend your left knee, keeping it directly over
your ankle.
Keep your right leg straight and your gaze towards your left
hand.
Hold for several breaths, focusing on the strength and
stability of your legs and the opening of your hips and chest.
Repeat on the other side.
Setu Bandha Sarvangasana (Bridge Pose)
Lie on your back with your knees bent and your feet flat on
the ground.
Inhale and lift your hips off the ground, pressing your feet
and shoulders into the ground.
Interlace your fingers underneath your hips and press your
arms into the ground to lift your chest towards your chin.
Hold for several breaths, focusing on the stretch in your
chest and the release of tension in your lower back.
Garudasana (Eagle Pose)
Stand with your feet hip-distance apart and your arms
extended to the sides.
Cross your right thigh over your left thigh, keeping your
right foot flexed.
Hook your right foot behind your left calf, then wrap your
right arm under your left arm and bring your palms together.
Bend your knees slightly and sink your hips down, keeping
your spine straight.
Hold for several breaths, then release and repeat on the
other side.
Focus on the balance and strength required for this pose,
and the calming effect on your mind.
Meditation and Breathing Techniques in Iyengar Yoga:
Anuloma Viloma Pranayama (Alternate Nostril Breathing)
Sit comfortably with your spine straight and close your
eyes.
Use your right hand to block your right nostril with your
thumb and inhale deeply through your left nostril.
Close your left nostril with your ring finger and exhale
through your right nostril.
Inhale through your right nostril, close it with your thumb,
and exhale through your left nostril.
Repeat this pattern, alternating nostrils with each inhale
and exhale.
Continue for several minutes, focusing on the breath and
keeping your mind calm and relaxed.
Yoga Nidra (Yogic Sleep)
Lie down on your back in a comfortable position.
Close your eyes and bring your awareness to your breath.
Begin to focus on relaxing each part of your body, starting
with your toes and working your way up to your head.
Visualize each part of your body becoming more and more
relaxed and heavy.
Continue for several minutes, letting your mind and body
completely relax.
Trataka (Candle Gazing)
Sit comfortably with your spine straight and a candle placed
about 2 feet in front of you.
Focus your gaze on the flame of the candle, without blinking
or looking away.
Try to maintain your focus for as long as possible, while
keeping your mind calm and relaxed.
When you need to rest your eyes, close them and visualize
the flame in your mind's eye.
Repeat for several minutes, gradually increasing the amount
of time you can maintain your gaze.
Savasana (Corpse Pose)
Lie down on your back in a comfortable position with your
arms at your sides, palms facing up.
Close your eyes and bring your awareness to your breath.
Allow your body to completely relax and release any tension
or stress.
Let your mind become quiet and peaceful, focusing on the
present moment.
Stay in this pose for several minutes, allowing yourself to
fully rest and rejuvenate.
Om Chanting
Sit comfortably with your spine straight and close your
eyes.
Take a deep breath in and as you exhale, chant the sound
"Om" (pronounced like "Aum").
Repeat this several times, focusing on the sound and
vibration of the chant.
Allow your mind to become still and focused on the present
moment.
Continue for several minutes, gradually increasing the
length of each chant.
Chakra Meditation
Sit comfortably with your spine straight and close your
eyes.
Bring your awareness to the location of each chakra in your
body, starting with the root chakra at the base of your spine and working your
way up to the crown chakra at the top of your head.
Visualize each chakra as a spinning wheel of energy, and
focus on balancing and aligning the energy in each chakra.
You can use affirmations or specific colors associated with
each chakra to enhance the meditation.
Continue for several minutes, focusing on each chakra in
turn and allowing your energy to become balanced and harmonized.
Ujjayi Pranayama (Victorious Breath)
Sit comfortably with your spine straight and close your
eyes.
Inhale deeply through your nose, filling your lungs
completely.
Exhale through your nose while constricting the back of your
throat to create a "haa" sound.
Continue this pattern, inhaling deeply and exhaling with the
"haa" sound.
Focus on the sound and rhythm of your breath, and allow your
mind to become still and focused.
Continue for several minutes, gradually increasing the
length of each inhale and exhale.
Sit comfortably with your spine straight and close your
eyes.
Take a deep inhale, then exhale forcefully through your nose
while pulling your navel towards your spine.
Allow your inhales to happen naturally, and repeat the
forceful exhales for several rounds.
Focus on the movement of your belly and the feeling of
energy and heat generated by the breath.
Continue for several minutes, gradually increasing the speed
and intensity of the exhales.
Bhramari Pranayama (Bee Breath)
Sit comfortably with your spine straight and close your
eyes.
Inhale deeply through your nose, then exhale through your
nose while making a humming sound like a bee.
Keep your lips gently closed and allow the sound to vibrate
in your throat and sinuses.
Focus on the sound and vibration of the breath, and allow
your mind to become calm and centered.
Repeat for several rounds, gradually increasing the length
of each exhale.
Nadi Shodhana Pranayama (Alternate Nostril Breathing)
Sit comfortably with your spine straight and close your
eyes.
Place your left hand on your left knee with your palm facing
up.
Bring your right hand towards your nose and use your thumb
to close your right nostril.
Inhale through your left nostril, then use your ring finger
to close your left nostril.
Exhale through your right nostril, then inhale through your
right nostril.
Use your thumb to close your right nostril, then exhale
through your left nostril.
Continue this pattern, inhaling through one nostril and
exhaling through the other.
Focus on the sensation of the breath and the calming effect
on your mind.
Yoga Nidra (Yogic Sleep)
Lie down in a comfortable position with your eyes closed and
your body relaxed.
Bring your awareness to your breath and your body, scanning
for any areas of tension or discomfort.
Focus on your intention for the practice, such as
relaxation, healing, or personal growth.
Begin to visualize a peaceful scene, such as a beach or
forest, and imagine yourself in that scene.
Relax each part of your body, starting from your toes and
working your way up to your head.
Allow any thoughts or emotions to come and go without
judgment, focusing on your breath and your intention.
Stay in this state of relaxation for several minutes, then
slowly bring your awareness back to your body and your surroundings.
Pranayama (vital force breathing)
Sit in a comfortable position with your spine straight and
your eyes closed.
Begin to focus on your breath, noticing its natural rhythm
and depth.
Practice a pranayama technique, such as Ujjayi (victorious
breath), Kapalabhati (skull shining breath), or Nadi Shodhana (alternate
nostril breathing).
Focus on the sensation of the breath in your body, noticing
any changes in your energy or awareness.
Repeat the pranayama for several rounds, then return to
normal breathing and observe the effects on your mind and body.
It is advised to consult with a qualified yoga teacher
before starting a new practice to ensure proper alignment and avoid injury. As
with any yoga practice, it's important to listen to your body and avoid any
movements or exercises that cause pain or discomfort. Iyengar yoga emphasizes
the use of props such as blankets, blocks, straps, and chairs to help achieve
proper alignment and support the body in poses. A qualified yoga teacher can
provide guidance on the use of such props and modifications for different body
types and abilities.
It is important to approach each pose with mindfulness and awareness,
and to listen to your body's needs and limitations.
