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This posture helps in Strengthening the core muscles of the abdomen and hip flexors
Improving alignment by stretching the spine
Strengthening the lower back muscles
Toning the small and large intestines
Improving digestion
2. Paschimottasna
In Paschimottanasana, you are folded upon yourself into a naturally introverted state. This pose requires patience and discipline. This asana
means intense stretch of the waist. This posture can be achieved with the help of cushions.
This posture helps in Calms the brain and helps relieve stress and mild depression
Stretches the spine, shoulders, hamstrings
Stimulates the liver, kidneys, ovaries, and uterus
Improves digestion
Helps relieve the symptoms of menopause and menstrual discomfort
Soothes headache and anxiety and reduces fatigue
Therapeutic for high blood pressure, infertility, insomnia, and sinusitis
3. Viparita Dandasana
This asana is the combination of Sirs asana (headstand) and Urdhva Dhanurasana (upward facing bow pose). This pose can be achieved
with the help of props like mats, chairs and cushions.
4. Bharadvajasana
This posture in Iyengar yoga is performed on a chair. It helps in Stretches the spine, shoulders, and hips
Massages the abdominal organs
Relieves lower backache, neck pain, and sciatica
Helps relieve stress
Improves digestion
Especially good in the second trimester of pregnancy for strengthening the lower back
Therapeutic for carpal tunnel syndrome
Increased flexibility to the back, knees and shoulders
5. Supta Virasana
Supta Virasana is a reclined version of virasana where the upper body reclines backwards, so that the back rests on the floor. The arms rest
on the floor to either side of the trunk, with the palms facing up. This pose in Iyengar can be done with the help of cushions or blankets kept
underneath the practitioner.
The major benefits of this asana are Stretches the abdomen, thighs and deep hip flexors, knees, and ankles
Apart from the above, there are numerous asanas practices with props in Iyengar yoga. Each asana has its own benefits which help to treat
physical and mental conditions.
How is Iyengar Yoga different from other forms?
The Iyengar yoga differs from the other forms of yoga in the following ways. The postures are more complex as practitioners hold the
asanas for a longer period of time. Only after mastering asanas, one can move forward to the pranayama. In some asanas, props are used
for the effective achievement of postures. According to the principles of Iyengar yoga, by varying the sequence the effect of asana can be
intensified.