Yoga styles and traditions to complement your practice

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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.

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 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
Work your arms to bring freedom to the joints in your hands, wrists, shoulders and neck. Small arm movements bring lightness and mobility to the joints of your upper body. These poses can be done standing or seated. Finish with poses that prepare you for downward facing dog pose and other asanas that involve standing on your hands. A great practice to do as a counter to computer asana or slouch asana. Props Needed: A strap.
Practice Focus: Shoulders & Hands
1-2 30 Marla Apt
Calm your agitated mind with an active sequence of standing poses, inversions, supported back bends and forward bends. While there are some supported opening poses, the sequence begins with active poses to involve your mind in your practice. Both the active and more passive asanas focus on relaxing the parts of your body that become unconsciously tense with anxious thoughts. Notice thought patterns as you work on physical manifestations of stress and anxiety. Props Needed: Two chairs, two bolsters, a blanket and wall space.
Practice Focus: Stress Reduction
2 60 Marla Apt
Strengthening and moving your outer hips while lengthening your inner thighs gives access to deeper openings so that your hips, rather than your knees get involved in more advanced bent knee seated poses. Begin with variations of supta padangusthasana and standing poses to awaken your outer hips and stretch your groins. Use the same actions in inversions, supine and seated poses. Repeat the final pose and take savasana on your own. Props Needed: A strap and three blankets.
Practice Focus: Hip Opener & Hips
2 45 Marla Apt
Prepare your upper back, shoulders and hips for back bending. You mindfully build your practice working on abdominal backbends with particular attention to strengthening your upper back in standing and supported floor poses. Learn to support your thoracic spine, neck and head so you can open safely through your front body. After the abdominal backbends, you practice chatush padasana and progress into urdhva mukha svanasana (upward facing dog) using your chair. Props Needed: Two blocks and a chair.
Practice Focus: Backbends & Upper Back
1-2 90 Marla Apt
All you need is twenty minutes to do a well-rounded practice of seated, standing and supine poses as well as a twist and back bend that works your whole body. The sequence strengthens, stretches and aligns. A great practice for beginners looking to build more body awareness and alignment cues. You will leave feeling a little more supple, energized and calm. Props Needed: A strap and a blanket.
Practice Focus: Beginner
1 20 Marla Apt

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