Iyengar yoga exercises and meditations with detailed techniques

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.

 

 Kapalabhati Pranayama (Skull-Shining Breath)

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.

Care:

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.