Iyengar Yoga Poses
BKS Iyengar suffered from tuberculosis and began studying yoga in order to heal himself. Later, he began teaching yoga. He soon came up with his own signature style, wherein he uses props such as small tables, chairs, blocks, straps, pillows and small sandbags to aid the Yoga postures (asanas). The use of such props is quite new, and it enables those who lack flexibility or those with injuries or joint or back problems, to perform the poses comfortably and correctly.
Besides this, Iyengar’s method gives an individual a firm foundation in classical yoga. It is a form of Hatha Yoga, and its emphasis is on following the right way of doing each pose, which ensures correct alignment of the body. Most yoga poses incorporate the Vinyasa flow in which the transition from one pose to another is smooth, requiring only an exhalation or inhalation of breath. The Vinyasa flow is less in Iyengar yoga. Each pose is held for a longer period of time, than in other styles of yoga. In between poses, one can rest in the Shavasana. Because of this, Iyengar Yoga is less severe as a Cardio-vascular experience, than the more flowing styles of Ashtang yoga. But it does increase flexibility and strength.
As the student focuses on attaining perfect alignment, his external concentration is reflected on his mind, leading to inner awareness. This focused calm leads to meditation. Meditation in action, is a good way to describe Iyengar Yoga poses.
The Iyengar School also emphasizes regular and consistent practice in order to attain the absolutely correct pose. While it is considered ideal for beginners, or those who are elderly, ill or not too physically fit, it also has many other benefits. It helps to relieve chronic pain, tone muscles and eliminate tension. It helps to stretch muscles and strengthen weak ones. It has been found to be especially beneficial in back and neck pains.
Some of the Iyengar Yoga poses are (most of these use props):
In standing position –
Tadasana Samasthiti – Mountain Pose
Tadasana Urdhva Hastasana – Upward Hand Pose
Tadasana Urdhva Baddha Hastasana – Upward closed-hand pose
Tadasana Paschima Baddha Namaskar - Standing hands closed behind back.
Tadasana Paschima Namaskar – Standing namaskar behind back
Tadasana Gomukhasana – Cow-Face
In sitting position
Urdhva Muka Janu Sirsasana – upward-facing head-to-knee pose
Upavista Konasana – Open-angle
Paripurna Navasana – Leg Raised pose
Dandasana – Staff Pose
Baddhakonasana – Bound Angle
Virasana – Hero Pose
Swastikasana – Prosperous Pose
In forward bending –
Adhomukha Virasana – Downward-facing Hero pose
Pashcimottasana - Forward Bend
Adhomukha Pashcimottasana – Seated forward bend
Janu Sirasana – Head-to-knee Forward Bend
Adhomukha Swastikasana – Downward-facing Prosperous Pose
In supine position
Supta Baddhakonasana – supine bound angle
Ujjayi Pranayama – upward facing pranayama
Supta Padangusthasana – one – Supine leg-raise
Supta Virasana – Supine Hero Pose
Supta Padangusthasana – two – Supine leg-sideways
Shavasana – Corpse pose
In twisting –
Parsva Virasana – Twisting Hero Pose
Bharadvajasana – Bharadvaja’s Twist
Utthita – Extended Pose
In back-bending –
Viparita Dandasana – Opposite Staff Pose
Ustrasana - Camel
Besides this, Iyengar’s method gives an individual a firm foundation in classical yoga. It is a form of Hatha Yoga, and its emphasis is on following the right way of doing each pose, which ensures correct alignment of the body. Most yoga poses incorporate the Vinyasa flow in which the transition from one pose to another is smooth, requiring only an exhalation or inhalation of breath. The Vinyasa flow is less in Iyengar yoga. Each pose is held for a longer period of time, than in other styles of yoga. In between poses, one can rest in the Shavasana. Because of this, Iyengar Yoga is less severe as a Cardio-vascular experience, than the more flowing styles of Ashtang yoga. But it does increase flexibility and strength.
As the student focuses on attaining perfect alignment, his external concentration is reflected on his mind, leading to inner awareness. This focused calm leads to meditation. Meditation in action, is a good way to describe Iyengar Yoga poses.
The Iyengar School also emphasizes regular and consistent practice in order to attain the absolutely correct pose. While it is considered ideal for beginners, or those who are elderly, ill or not too physically fit, it also has many other benefits. It helps to relieve chronic pain, tone muscles and eliminate tension. It helps to stretch muscles and strengthen weak ones. It has been found to be especially beneficial in back and neck pains.
Some of the Iyengar Yoga poses are (most of these use props):
In standing position –
Tadasana Samasthiti – Mountain Pose
Tadasana Urdhva Hastasana – Upward Hand Pose
Tadasana Urdhva Baddha Hastasana – Upward closed-hand pose
Tadasana Paschima Baddha Namaskar - Standing hands closed behind back.
Tadasana Paschima Namaskar – Standing namaskar behind back
Tadasana Gomukhasana – Cow-Face
In sitting position
Urdhva Muka Janu Sirsasana – upward-facing head-to-knee pose
Upavista Konasana – Open-angle
Paripurna Navasana – Leg Raised pose
Dandasana – Staff Pose
Baddhakonasana – Bound Angle
Virasana – Hero Pose
Swastikasana – Prosperous Pose
In forward bending –
Adhomukha Virasana – Downward-facing Hero pose
Pashcimottasana - Forward Bend
Adhomukha Pashcimottasana – Seated forward bend
Janu Sirasana – Head-to-knee Forward Bend
Adhomukha Swastikasana – Downward-facing Prosperous Pose
In supine position
Supta Baddhakonasana – supine bound angle
Ujjayi Pranayama – upward facing pranayama
Supta Padangusthasana – one – Supine leg-raise
Supta Virasana – Supine Hero Pose
Supta Padangusthasana – two – Supine leg-sideways
Shavasana – Corpse pose
In twisting –
Parsva Virasana – Twisting Hero Pose
Bharadvajasana – Bharadvaja’s Twist
Utthita – Extended Pose
In back-bending –
Viparita Dandasana – Opposite Staff Pose
Ustrasana - Camel