Yoga styles and traditions to complement your practice

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Iyengar

Iyengar Yoga is based on the teachings of a yoga master B.K.S. Iyengar (author of numerous books including the definitive guide, Light on Yoga). The method of study of Iyengar yoga is progressive with an emphasis on precision and form in order to maintain a balance between flexibility, strength, and relaxation. Through intelligent alignment, sequencing of asanas and timing in the poses, the practice of Iyengar Yoga can safely lead beginning and advanced students alike to a mindful practice that is absorbed with attention so that the mind and body work together. Oftentimes props are used to allow the practitioner to go deeper in the asana, adapt to an individual's needs, make an otherwise challenging asana attainable, or to provide support. In addition to his many innovations that are utilized throughout the modern world of yoga such as props, B.K.S. Iyengar developed therapeutic and restorative yoga that utilize the practice of asana and pranayama for deep relaxation and healing.

The many benefits of sarvangasana can be experienced as the pose is held for a longer duration. With the support of a chair, you can increase the length of time practicing your shoulderstand. Enjoy the many qualities of sarvangasana, along with its different variations on the chair, to help to teach the actions of the pose, as well as to create opening in your chest and pelvis. Props Needed: A chair and three blankets.
Practice Focus: Inversions
2 15 Marla Apt
Your body responds to the cold of winter by contracting in specific parts of the body in order to keep warm. Let your body thaw and unravel the tension that may have accumulated in your shoulders, chest and groins, as well as your back and wrists. Spring into a body warming sequence that begins with twists and seated forward bends, moving onto standing balance postures, inversions and chair work. Props Needed: Three blankets, a block, a strap, a chair and wall space.
Practice Focus: Seasonal
2 60 Marla Apt
Explore the movement of your shoulders and cultivate strength and stability in your upper back as you learn to safely practice inverted arm balancing in adho mukha vrksasana (handstand) and pincha mayurasana (elbow balance). Practice shoulder opening in gomukhasana and arm movements without weight bearing before attempting half and then full handstand at the wall. Sirsasana (headstand) is also taught to help prepare for the actions of elbow balance. Savasana on your own. Props Needed: A block and wall space.
Practice Focus: Inversions
2 45 Marla Apt
A great class for beginners or if you experience tight frontal hips due to physical activity or sitting at a desk or in a car for long hours. Begin to open and extend with a supine hamstring opener before standing for triangle pose (utthita trikonasana) and warrior I prep. Working towards supta virasana, a supine thigh and front hip opener, walk away with more awareness and opening in your hip flexors and legs. Props Needed: Two blocks and a strap.
Practice Focus: Thighs & Hips
1-2 30 Marla Apt
Practice addressing the various elements of chaturanga dandasana in a simple way. Learn in detail about the arm and shoulder work, abdominal actions, leg work and upper back involvement, step by step. Open your shoulder joints first with gomukhasana arms, then begin to build stability and awareness with staff pose instruction. Use props to access different aspects of this pose and to modify for individual needs, and then put it all together. Props Needed: Two blocks.
1-2 10 Marla Apt
This sequence of forward bends gradually prepares your hips, spine, and shoulders for the intensity of compact asanas like malasana and kurmasana. Begin with supine hamstring stretches, and continue with garudasana and marichyasana I. Learn the various stages of malasana from the beginning of squatting to the more challenging actions of garlanding oneself with the arms for your full expression of tortoise pose. Approach these poses with a greater sense of alignment and ease. Props Needed: Three blankets and a strap.
2 90 Marla Apt
A well rounded sequence of forward, side and back bending. Strengthening your muscles with contraction and stretching bound muscles with extension, these asanas help bring more ease and mobility to your lower back. Specific asanas include a seated wide leg forward fold, janu sirsasana and a juicy supported backbend with the help of your chair. Walk away feeling more freedom and space in your low back and side body. Props Needed: Two blocks, a blanket and a chair.
Practice Focus: Lower Back
1-2 20 Marla Apt
A restorative sequence of inversions and supine poses to prepare your body and mind for the practice of seated pranayama. Begin with a held headstand before heading into supported bridge, sarvangasana, and supta baddha konasana for breath awareness and internal relaxation. Working with ujjayi inhalation and antara kumbhaka (a form of breath retention), put special attention on how to sit properly and perform jalandara bandha as you breathe. Take savasana on your own. Props Needed: Three blankets, two blocks and a strap. Props Suggested: Wall space.
2-3 60 Marla Apt
A sequence of mostly seated poses to illustrate asymmetries in your lower back, knees, hips and pelvis. Address those asymmetries with awareness and an attention to detail in your body. Work your legs in poses like down dog, upavistha konasana and baddha konasana to help open your lower body so your lumbar region can fully relax. Put your awareness on your skeletal structure so that you learn proper alignment for a safe and solid practice. Props Needed: Two blocks and a blanket.
Practice Focus: Lower Back
1-2 30 Marla Apt
Use simpler asanas to become acquainted with your inner form in order to manage and maintain the inner space of your body in twisting asanas. Use standing asanas like utthita trikonasana and parsvakonasana to learn how to access your spine and create freedom in the cavities of your body. Expect twists, but with emphasis on widening your diaphragm and perhaps your perspective. Props Needed: Two blankets. Props Suggested: A block.
Practice Focus: Twists
2 45 Marla Apt
It often requires movement to find strength to penetrate tight hips and groins. Those with tight hips will be able to access the muscles involved in working to move your outer hip joint while stretching and lengthening your inner thighs. Those with flexible hips will find the strength involved to isolate and stabilize so your lower back and sacrum are not compressed while working your hips. Props Needed: A chair and blanket.
Practice Focus: Hip Opener & Hips
2 20 Marla Apt
Do you find that your back only moves from the lower back, while your upper back remains difficult to access? Find greater freedom in your practice by recruiting the often times stiffer upper back. Detailed cues in supine and standing poses prep you for backbends, headstand and shoulder stand play. Awaken your thoracic region with the support of props to make an imprint into your back that can be carried throughout your practice. Props Needed: Three blankets, a chair, a block and wall space.
Practice Focus: Backbends & Upper Back
2 90 Marla Apt

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