Poses to...

wood blocks

Poses to...

These poses are meant for Iyengar students who have already been taught how to safely enter and exit them.

The duration that you hold each pose is individual. Aim for 30 seconds for each pose (or for each side if it is a two-sided pose), but bear in mind that how long you hold a pose is very individual. If you find that your body shakes or there is strain, it’s time to come out. If any pose causes you pain, come out of the pose and skip it. When you return to class you and your teacher can work together on how to adapt the pose to resolve the pain.

Strengthen Your Knees

To protect and strengthen your knees ensure that when your legs are straight, they are completely straight and you are tightening the muscles around the knees by lifting the kneecaps and thighs up towards the pelvis. When the knees are bent in Virabhadrasana 2 (Warrior 2), make sure the bent knee is above the ankle. There should be no knee pain in any pose.

urdhva prasaritapadasana

Urdhva Prasaritapadasana

utthita hasta padangusthasana 1

Utthita Hasta Padangusthasana I



Virabhadrasana II

Virabhadrasana II

Spread and Lengthen Your Low Back

Lengthening and spreading your lower back is critical to ongoing lower back health. In active poses lift and spread the sides of your navel up and back. In more passive poses, soften and allow your abdominal muscles to naturally lift into the abdominal cavity. Keep the legs working in these poses to support the lower back.

Supta Padangusthasana 1

Supta Padangusthasana I

tadasana urdhva baddhanguliasana

Tadasana Urdhva Baddhanguliyasana

uttanasana with a chair


adho muka virasana

Adho Mukha Virasana