A regular Iyengar practice will certainly ensure SKILLFUL SEQUENCING proper alignment, but bet you never thought you BY GERRY VISCO could actually learn to smile too!

Ask any Iyengar devotee, and he or she will explain OTHER GUIDELINES INCLUDE: that intelligent sequencing pampers both your body • Adho Mukha Svanasana (Downward Facing Dog) and spirit. So it’s not surprising that one of the most is a good preparation for all poses and distinctive qualities of Iyengar yoga is the variation counterbalances both forward bends and back of asana sequences. Throughout his 70 years of practice, B.K.S. Iyengar systematized over 200 bends. classical yoga asanas and 14 types of pranayama, • Standing poses prepare the body for forward all designed to guide beginners toward more bends or back bends. advanced poses as they gain exibility, strength, • Forward bends are calming and have a cooling and deeper meditative practices. eect. An Iyengar practice can vary as much as the weather— depending upon the week of the month, • Twists are neutralizing and are done after the time of the day, the practitioners in a class, forward bends and back bends. their levels of experience, the instructor’s theme, • Forward bends can alleviate anxiety, and back and what poses had been taught during the bends help with depression. previous few classes. All these variables enhance • Back bends create heat and are invigorating. the fun and challenge of a class, making each practice fresh and vibrant as it nurtures and • Always cool down after a back-bending session balances your body. with neutralizing poses. In Pune, India, the Iyengar family has set up a • Heating poses are generally followed by cooling monthly series that focuses on a specic category poses before Savasana (Corpse Pose). of poses each week. This allows students who may • Inversions increase blood ow and circulation, only be able to attend one class a week to learn many poses and challenging variations. One calm the nervous system, and help relieve stress. pattern daughter Geeta Iyengar outlines in her The sequences on the following pages show three book, Yoga: A Gem for Women, is to dedicate the levels of Iyengar yoga. All three levels emphasize rst week of the month to standing poses, the balance, an important component of Iyengar yoga. second week to forward bends, the third to back LEVEL ONE concentrates on standing poses, twists, bends, and the last week to restorative, which includes seated pranayama. (Since it can have a and Shoulder Stand. Students learn how to shape detrimental eect on the nervous system if the poses as they improve their strength, practiced with incorrect alignment, seated exibility, and balance. pranayama is not usually introduced for the rst six LEVEL TWO builds upon the standing poses and months to a year.) adds more revolved poses and twists, forward Renowned for its therapeutic aspects, Iyengar yoga bends, inversions, and the beginnings of back includes sequences to help such ailments as bends. Students also begin learning seated depression, fertility, heart conditions, scoliosis, and pranayama. blood pressure with remarkable results. LEVEL THREE intensies the standing poses, twists, Practitioners often use props such as belts, blocks, ropes, chairs, bolsters, blankets, and specially forward bends, and back bends, and students hold constructed benches and wooden “horses” to aid in inversions for longer periods. Not just about doing the healing process. dicult poses or physical tricks, this stage incorporates a profound intelligence and Although class sequencing can and does change, there are general rules and guidelines designed to transformative method integrating the body with provide optimum results and avoid injury. For the mind, senses, and breath to create equanimity. example, Iyengar yogis always follow Sirsasana For more information on Iyengar sequences, read (Headstand) with Sarvangasana (Shoulder Stand) Light on Yoga by B.K.S. Iyengar, Yoga: A Gem For or other neck-lengthening postures such as Women by Geeta Iyengar, and Yoga: The Iyengar Halasana (Plow Pose), Setu Bandha Sarvangasana Way by Silva Mehta, Mira Mehta, and Shyam (Bridge Pose), or Viparita Karani (Legs Up the Wall). Mehta. IYENGARNYC.ORG FIT YOGA, AUGUST 2008 IYENGARNYC.ORG FIT YOGA, AUGUST 2008 IYENGARNYC.ORG FIT YOGA, AUGUST 2008 IYENGARNYC.ORG FIT YOGA, AUGUST 2008