Iyengar - A Form of Yoga

Introduction:

Iyengar yoga was named and developed by B.K.S. Iyengar, a direct disciple of T. Krishnamacharya. Iyengar yoga originates from the most classical hatha yoga tradition. It has developed into a simple and precise method that the modern practitioner understands. Much attention is paid to the technical orientation of the poses to keep the mind drawn inwards while maintaining focus and being connected to reality.

What Is Iyengar Yoga?

Iyengar yoga is a method of hatha yoga. It emphasizes the body's physical alignment within specific postures and is based on the eight limbs of yoga described in Patanjali's yoga sutras. Iyengar yoga is a disciplined system with meticulously timed and planned sequences. Props such as blocks and belts are frequently used to ensure that students correctly practice the postures and develop their yoga practice safely over time. Iyengar yoga has over 200 asanas and 14 types of pranayama. The Iyengar method breaks down this systematized practice to allow yoga students to progress from basic to more advanced poses. Iyengar develops strength, flexibility, and body awareness through longer holds of asanas, emphasizing alignment at all times. For beginners who are not used to such physical exertion, it is considered more accessible than more dynamic forms of yoga.

What Are the Types of Iyengar Yoga?

Iyengar yoga has over 200 asanas and 14 types of pranayama. A few essential poses are explained in detail below; they are as follows:

1. Mountain pose - (Tadasana).

2. Upward forward fold pose - (Urdhva uttanasana).

3. Revolved wide-legged forward bend pose - (Ardha parivrtta prasarita padottanasana).

4. Triangle pose block wall behind - (Trikonasana block wall behind).

5. Warrior pose - (Virabhadrasana).

6. Downward-facing dog pose - (Adho mukha svanasana).

7. Cobra pose - (Bhujangasana).

8. Sage marichi pose c variation - (Marichayasana c variation).

1. Mountain Pose (Tadasana):

• Place the feet together. Check that the feet are in line with each other, with the toes and heels touching. If keeping the feet together is difficult, keep them about two to three inches apart. The arches of the feet support the remaining body weight.

• Toes should be stretched and relaxed. Firmly press the feet into the floor and extend the legs upwards. The legs should be parallel to the floor and parallel to each other. Tighten and pull the quadriceps and kneecaps upwards.

• Pull the hips and buttocks inwards. Reach the arms along the sides, palms facing the thighs, and fingers pointing down. Maintain a straight line with the head and neck.

• Extend the spine and pull the lower abdomen in and up. Lift the sternum and broaden the chest.

• Breathe normally throughout the practice. Press the heels and balls of the feet together to evenly distribute the weight.

• Hold the posture for about 10 to 12 breaths, breathing in and out.

2. Upward Forward Fold Pose - (Urdhva Uttanasana):

• Inhale and raise the arms to the ceiling from Tadasana. The palms should be facing forward, stretching the entire body to take a few deep breaths.

• Exhale and bring the hips forward. Maintain full leg engagement and stretching. Push the body weight evenly on both sides of the feet. The ground is gripped between the toes.

• Bend the torso and place the palms on the ground before the feet. To relax the lower back, slightly separate the ankles, hamstrings, and buttocks.

• Stretch the legs and press the palms against the ground as the body becomes more flexible.

• Stay in an upward forward fold pose for 12 breaths, inhaling and exhaling.

• Inhale and extend the spine as raising the torso to stand back in tadasana.

3. Revolved Wide-Legged Forward Bend Pose (Ardha Parivrtta Prasarita Padottanasana):

• Stand facing the long side of the mat, extend the chest and shoulders, and bring the arms to shoulder level from tadasana.

• Inhale and jump, so the feet are about five to six feet apart. Point the toes inwards for the heels to be slightly closer to the edge of the foot.

• Inhale and stretch the torso upwards, then exhale and come forward, bending from the hips and resting the hands on the floor.

• Ensure the feet are firmly planted, the knees are locked, and the hips are centered.

• Inhale, twist the torso, and raise the left arm while pressing the right hand to the ground. Twist the head and shoulder, extend the left arm upwards, parallel to the right arm, and bring the drishti to the extended left-hand fingers.

• While turning the left arm to the ceiling, roll the shoulders and collarbone of the left arm more profoundly. Twist from the upper and lower abdomen while keeping the hips in the square position.

• Feel the stretch in the upper back. If they cannot turn the neck and look at the ceiling, look to the center of the room to widen the arms and keep the neck relaxed. To create the twist, soften the knees and gently engage the core.

• Maintain the twist for six to eight breaths while in this revolved wide-legged forward bend pose.

• To release, place the hand down and center the head and neck. Take a few moments to unwind.

• Inhale, raise the right arm, place the left hand on the floor, and then repeat the process on the left side. Stay for approximately six to eight breaths.

• Exhale and lower the hand. To relax, inhale and raise the torso up into Utthita trikonasana.

4. Triangle Pose Block Wall Behind (Trikonasana Block Wall Behind):

• Come to the mountain pose in front of the wall, with the back of the heels, shoulders, and back of the head resting against the wall.

• Bring a yoga block and place it on the floor to the left.

• Stand in Tadasana. Distribute the weight evenly between both legs. Rest on the center of the foot arches. Maintain a firm press and engagement of the heels and an extension of the toes. Check that the inner arch of the foot touches. Breathe slowly and evenly.

• Take a deep breath and walk with the feet about four feet apart. The feet should be in a straight line, pointing forward. Raise the arms to the shoulders.

• Extend the arms from the back of the elbows. Lift the chin and gaze straight ahead. Place the backs of the heels against the wall.

• Turn the right foot slightly to the left while keeping the other leg stretched. Then, with the right leg extended and tightened at the knee, turn the left foot 90 degrees to the left. The outer soles of the feet rest against the wall, and the hips are also in contact with it.

• Exhale and bend the torso to the left. While still in this position, place the left palm flat on a block vertically and press the left heel down on the floor.

• Raise the right arm to the ceiling, parallel to the shoulders and left arm. Turn the head, keeping the neck neutral, and then fix the gaze on the right thumb.

• Hold the pose for one minute, and take six deep breaths.

• The back of the left hip, shoulders, hand, and left foot, as well as the right calves, some of the right hip, and the back of the right foot, should be against the wall. Position the yoga block against the wall.

• To exhale, inhale and raise the arm, returning to Utthita trikonasana against the wall. Take a few moments to relax.

• Repeat on the other side, holding the posture for about six breaths, totaling one minute. Relax and let go.

5. Warrior Pose (Virabhadrasana):

• Come to tadasana with the arms raised in Anjali mudra.

• Inhale and jump into Utthita trikonasana, keeping the feet parallel and in line, toes pointing forward.

• Exhale and turn the torso to the left, bringing the left leg to 90 degrees and moving it to the left. Bring the right foot inwards to a 45-degree angle. The chest, hips, face, and arms represent the left side.

• Inhale and lift the arms higher, then exhale and bend the left knee, keeping the left thigh parallel to the floor and the left leg close to the thigh. The thigh and calf should form a right angle, resulting in a foot arch. With the same effort, lower the body and stretch the upper body to the rooftop. Do not put too much weight on the right knee.

• For six breaths, keep the breathing soft and deep.

• Exhale and turn the torso and hips to face the center, bringing the feet together and toes forward.

• Inhale, turn the other way and repeat on the other side with Virabhadrasana I for six breaths. Return to Tadasana by releasing and relaxing.

6. Downward-Facing Dog Pose (Adho Mukha Svanasana):

• Exhale and bend from the waist to stand in Uttanasana, placing the palms on the floor beside each foot and pressing the head against the thighs. Bend the knees and take a four-foot step back, one leg at a time.

• Keep the palms three to four feet apart. Check that the distance between the feet and the palms is the same. Place the right leg in line with the right arm and the left leg in line with the left arm. Extend the fingers and toes. Raise the heels, tighten the upper thigh muscles, and pull the kneecaps in.

• Then, stretch the arch of the foot with the heels on the floor. Pull the inner arms up to the shoulders from the elbows. Turn the torso towards the legs. Feel the stretch from the palms to the heels.

• Exhale and stretch the neck, lowering the crown of the head to the floor as one raise the hips to bring the chest and shoulder down and inwards.

• Hold the posture for six breaths, totaling one minute of practice.

7. Cobra Pose (Bhujangasana):

• Lie on the floor, pressing the belly against the mat while resting the forehead, chest, abdomen, hips, and tops of the feet on the mat, palms close to the chest, elbows bent.

• Inhale and lift the head and chest off the mat from the belly down pose. Maintain the hip bone on the carpet. Draw the shoulder blades back and the chest forward without straining the neck. Maintain a comfortable distance between the shoulders and the ears.

• Allow the toes to face the ground, bringing the tops of the feet to the ground. Place the hands beneath the shoulders, fingers facing the mat's top.

• Hug the elbows against the sides of the rib cage. Gently press the hands into the tops of the feet and the pelvis.

• Keep the hip bone on the mat during the stay. Draw the shoulder blades back and the chest forward without straining the neck. Maintain a comfortable distance between the shoulders and the ears. Inhale and stretch the arms up to stay in Bhujangasana for about six breaths.

• Avoid putting too much pressure on the hands and wrists. This is the low cobra, Bhujangasana; beginners should stay in this position.

• Exhale and lower the chest and forehead towards the mat. To release and relax, turn the neck to one side and breathe naturally.

• If necessary, repeat the practice for about six breaths or longer. Allow the belly to return to the mat or ground.

8. Sage Marichi Pose C Variation (Marichayasana C Variation):

• Sit on a blanket that has been folded. Bend the right knee and draw the right foot towards its thigh so that the heel of the right foot touches the right buttock. Keep the toes pointing forward and the foot flat on the floor.

• Put the hands on the floor, fingers pointing forward, beside the buttocks. Exhale and straighten the spine.

• Exhale and twist to the right, 90 degrees, moving the chest, head, shoulder, and middle back. Bend the left arm and move the left shoulder forward, reaching for the ceiling while holding the right knee. Keep the right palm in line with the right shoulder and close to the hip.

• While seated in this position, allowing the left leg to tilt to the left and the right hip to lift away from the mat is not permitted.

• Inhale, gently engage the core, and exhale, twisting from the torso while keeping the knee close to the left side of the chest.

• Press and activate the fingers on the right hand to engage it. Breathe deeper to exhale, lifting the chest upwards and twisting from the hip, shoulders, and neck joints.

• Hold the pose for about six breaths while looking behind. To release, exhale, and return to Dandasana (staff pose). Take a few moments to unwind.

• Repeat on the other side, twisting to the left while holding on to the left leg with someone's right arm. Stay for about six breaths, slow and deep.

What Are the Benefits of Iyengar Yoga?

The benefits of Iyengar yoga are as follows:

• It improves physical and mental health.

• It relieves postural and structural issues.

• It reduces emotional stress.

• It enhances focus and concentration.

• It boosts energy.

• It reconnects with the breath and body.

• It brings intelligence and clarity to the entire body and mind.

What Are the Side Effects of Iyengar Yoga?

The side effects of Iyengar yoga are as follows:

• It can lead to pain.

• It may cause muscle injuries.

• It can cause fatigue.

Conclusion:

Iyengar's technique is a version of hatha yoga, which emphasizes the body's physical alignment in poses. This style teaches that there is a correct way to do each pose and that through consistent practice, everyone will one day be able to achieve perfect poses. Iyengar believed that once a body was balanced, it would quickly be reflected in the mind.