Iyengar-yoga-full-guide-with-poses-2021

Iyengar-yoga-full-guide-with-poses
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Introduction to Iyengar Yoga

Iyengar-yoga-full-guide-with-poses-2021.Iyengar yoga is named after and developed by B.K.S. Iyengar was a direct disciple of T. Krishnamacharya. Together with Pattabhi Jois (who developed Ashtanga yoga), he was partly responsible for bringing the practice of modern yoga, as we know it now, to the West.

“Iyengar yoga descends from the most classical Hatha yoga tradition. It has evolved into a precise and clear method that’s easily understood by the modern practitioner. Lots of attention is paid to the technical alignment of the poses to keep the mind drawn inwards, but also focused and connected to reality.” ~ Adela Serrano, Iyengar teacher. Iyengar-yoga-full-guide-with-poses-2021

Iyengar-yoga-full-guide-with-poses
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What makes it unique?Iyengar-yoga-full-guide-with-poses-2021

Iyengar Yoga focuses on three aspects: alignment, sequencing, and timing.

Alignment means maintaining the intended pose while respecting the body’s boundaries. Iyengar yoga encourages the use of props to assist students within an asana without putting them at risk of injury. Effective alignment can help to achieve a balance between body, mind, and breath.

Sequencing refers to the order that the postures are practiced. This enables a safe and structured progression of the poses, along with the ‘opening’ and balance of the physical and emotional body.

Timing: unlike Vinyasa Yoga, Iyengar yoga poses are held for longer periods. When stability is achieved in a pose, it’s then possible to safely intensify the depth of the posture. This helps to help develop strength and flexibility, along with sensitivity and awareness between the body and mind. Iyengar-yoga-full-guide-with-poses-2021

Benefits of Iyengar YogaIyengar-yoga-full-guide-with-poses-2021

Increase Flexibility

You don’t need to be able to touch your toes to do Iyengar however if you practice it, that may be one side effect you experience.
Iyengar is a slow, gentle yet demanding practice guiding the practitioner into stretches that are held for approximately one minute. The use of props is to enable students whether beginner or more advanced, to hold postures without causing pain or injury.

Toned muscles

In addition to stretching your muscles, the physical demand of holding each pose will help you build strength in both body and mind.

Because Iyengar engages the whole body, the attention goes not just to the main muscle, but guides you to think about where the muscles are connected to other body parts and to engage those as well. The result is a full-body toning experience and a refinement in your awareness of the deeper workings of your muscles within the body.

A calmer mind

Once you are in the asana or pose, Iyengar yoga encourages you to focus on the precise alignment of your body, disengaging other thoughts and allowing you to be fully present in the moment. You can think of it as a type of meditation and, like meditation, the more you practice it, the calmer your mind will be—on and off the mat.

Pain relief

Studies have supported the power of Iyengar yoga to relieve back and neck pain. By focusing attention on alignment, much of the slouching, hunching and muscle weakness that leads to back and neck pain can be overcome through this practice. Iyengar also helps stretch the muscles of the back and relieve pain-causing tension.

Improved posture

Through its focus on alignment, Iyengar yoga helps you strengthen the muscles of the body responsible for postures, like the legs, back, and core.

With minor adjustments to improve alignment, the small muscles that are often ignored become stronger. The result is that you’ll find yourself sitting and standing straighter, which will give you more energy, less pain, and increased confidence.

Protection from disease

The disease often results when the normal processes of the body don’t happen the way they should. Iyengar yoga helps improve the overall functioning of the body, from the circulatory and lymph systems to the nervous system and digestion.

When the body’s systems are working at their best capacity, organs are nourished, toxins are eliminated, and the risk of some diseases decreases.

Improved breathing

While you hold your asana and consider your alignment, Iyengar also instructs you to focus on the breath.

Whether you realize it or not, many of us hold our breath during times of stress. The more you practice breathing through Iyengar yoga, the less you’ll end up holding your breath unconsciously, encouraging a constant flow of oxygen to the brain.

Iyengar Yoga: Different poses and their Steps Iyengar-yoga-full-guide-with-poses-2021

1. Mountain Pose (Tadasana)Iyengar-yoga-full-guide-with-poses-2021

Iyengar-yoga-full-guide-with-poses
Tadasana Pose
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A. Stand with your feet together. Make sure the feet are in line with each other with both the toes and the heels touching. If you find it difficult to keep the feet together, then keep the feet about 2 to 3 inches away from each other. The rest of the bodyweight on the centers of the arches of the feet.

B. Stretch the toes and relax them. Press the feet firmly down the floor and stretch the legs upwards. The legs should be perpendicular to the floor and aligned to each other. Tighten the knee caps and quadriceps and pull them upwards.

C. Pull your hips inwards as well as your buttocks. Extend the arms along the sides of the body with your palms facing your thighs and fingers pointing down. Keep the head and neck in a straight line.

D. Spine extended and pull your lower abdomen in and up. lift your sternum and broaden your chest.

E. Breathe normally throughout the practice. Press your heels and balls of the feet so the weight is equally distributed.

F. Hold the posture for breathing in and out consciously for about 10-12 breaths

2. Triangle Pose Block Wall Behind (Trikonasana Block Wall Behind)Iyengar-yoga-full-guide-with-poses-2021

Iyengar-yoga-full-guide-with-poses
Triangle Pose
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A. Come to stand in front of the wall in Mountain Pose with the back of the heels resting against the wall, as well as the shoulders and back of the head.

B. Bring a yoga block and place it to the left of you on the floor.

C. While in Tadasana, Stand in Tadasana. Distribute your weight equally on both legs. Rest on the center of your arches of the foot. Keep the heels firmly pressed and engaged and the toes extended. Make sure the inner arch of the foot touches each other. Breathe evenly.

D. Inhale deeply and walk with your feet approximately 4 ft apart. Your feet should be in a line pointing forward. Raise your arms to shoulder level. Stretch your arms from the back of your elbows. Lift your chest and look straight ahead. Rest the back of the heels against the wall.

E. Turn your right foot in slightly to the left maintaining the stretch of your other leg. Then, turn your left foot 90 degrees to the left, keeping the right leg stretched and tightened at the knee. The outer soles of the feet rest against the wall while the hips also touch the wall.

F. Exhale and bend your torso sideways to the left. Now while here place your left palm flat on a block ( vertical ) and press your left heel down on the floor.
(If your not a beginner, then the left palm can directly be placed on the floor). Adjust your posture until your weight rests on your left heel and not on your left palm.

G. Raise your right arm to the ceiling in line with the shoulders and left arm. Turn your head, keeping your neck neutral, and fix your eyes on your right thumb.
Stay in the pose for about one minute, taking deep 6 breaths.

H. The back of the hand, shoulders, left hip, the left foot should be against the wall, along with the right calves, some part of the right hip, and back of the right foot. The yoga block should be placed against the wall.

I. To release inhale and raise the arm and come to stand back in Utthita Trikonasana against the wall. Take a few seconds to rest.

J. Repeat the same on the other side, holding the posture to about 6 breaths taking it to one minute. Release and relax.

3. Cobra Pose (Bhujangasana) Iyengar-yoga-full-guide-with-poses-2021

Iyengar-yoga-full-guide-with-poses
Cobra Pose
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A. Lie down on the floor pressing the belly against the mat as you rest the forehead, chest, belly, hips, and top of the feet on the mat, with the palms, placed close to your chest with elbows bent.

B. From the belly down pose, inhale and lift your head and chest off the mat. Keep your hip bone resting on the mat. Draw the shoulder blades back and chest forward but do not strain your neck. Keep your shoulders away from the ears.

C. Release the toes facing the ground bringing the top of the feet on the ground. Gently bring the hands beneath the shoulders with the fingers facing the top of the mat.

D. Hug your elbows close to the sides of the rib cage. Press the hands gently as you engage the top of the feet and the pelvis.

E. While here, keep your hip bone resting on the mat. Draw the shoulder blades back and chest forward but do not strain your neck. Keep your shoulders away from the ears. Stretching the arms inhale and gaze up to stay in Bhujangasana for about 6 breaths.

F. Do not put too much pressure on the hands and your wrists. This is the low cobra, bhujangasana, beginners continue to stay in this pose.

G. Exhale and lower the chest and the forehead to the mat. Turn your neck to any one side and breath naturally to release and relax.

H. Repeat if need be once again taking the practice for about 6 breaths, or longer. Release to rest the belly back on the mat/ground.

Conclusion

This is Iyengar-yoga-full-guide-with-poses-2021. I hope you liked this and it gives you some good knowledge about different poses in Iyengar Yoga. Thank you