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Is Iyengar Yoga Suitable For Beginners

What Makes It Unique

Iyengar Yoga for Beginners – Morning Practice

Iyengar Yoga focuses on three aspects: alignment, sequencing and timing.

  • Alignment means maintaining the intended pose while respecting the bodys boundaries. Iyengar yoga encourages the use of props to assist students within an asana without putting them at risk of injury. Effective alignment can help to achieve balance between body, mind and breath.
  • Sequencing refers to the order that the postures are practiced. This enables a safe and structured progression of the poses, along with the opening and balance of the physical and emotional body.
  • Timing: unlike Vinyasa Yoga, Iyengar yoga poses are held for longer periods of time. When stability is achieved in a pose, its then possible to safely intensify the depth of the posture. This helps to help develop strength and flexibility, along with sensitivity and awareness between the body and mind.

When stability is achieved in a pose, its then possible to safely intensify the depth of the posture.

Do I Need To Be In Good Shape To Do Iyengar Yoga

Iyengar Yoga is world-renowned as a style of yoga that can suit everybody. It is widely practised and accessible to a range of people, irrespective of age, fitness, flexibility or temperament. Known for its adaptability, Iyengar yoga often makes use of yoga props in order to enhance the accessibility of poses and foster graded learning. Teachers are highly trained in modifying poses and tailoring sequences in order to help people with injuries and ailments safely access the therapeutic benefits of yoga.

What Are The Benefits

Mr. Iyengar started practicing yoga because he had poor health as a child. With daily practice, his health and strength improved and he experienced great benefits in his own body. This enabled him to develop an extensive knowledge of anatomy and a therapeutic approach to the practice.

Mr. Iyengar recognised that all bodies are unique and have different strengths and weaknesses. He, therefore, advocated the use of props blocks, chairs, belts, and blankets, etc. to help students to gain the correct alignment suitable for their individual body. This ensured that asanas could be practiced safely and harmoniously.


Photographs of Mr Iyengar, who died at the age of 95, may be proof alone that the benefits are plentiful! A regular Iyengar practice can help to:

  • improve physical and psychological health
  • alleviate postural/structural problems
  • reconnect with your body and breath
  • bring intelligence and clarity to all parts of the body and mind.

Adela Serrano, Iyengar Yoga teacher

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How To Check In With Your Body Follow Up On Progress And Measure Success

Amanda B. Cunningham, a Yoga Medicine instructor based in Charleston, South Carolina. You can follow her journey at amandabyoga.com.

The definition of progression is the process of developing or moving gradually toward a more advanced state. To measure progression within yoga practice, you must first define what a more advanced state means, and this is personal to each practitioner.


So, what would success mean to you? Is it to tone up or de-stress? A balanced approach to checking in will include an overall look at your well-being.

When 30-something athlete Alysia experienced a severe concussion, yoga played a huge role in her recovery. She notes that, Yoga was the foundation that helped me be more mentally stable in a very emotionally up and down rehabilitation.

Alysias progression was documented over one and half years and focused on physical aspects such as balance, mindful transitions to avoid triggering headaches or dizziness, and strength building to counter muscle atrophy. Yoga allowed her to be more compassionate with herself as well as her recovery.

To measure physical improvements, look for:

  • Improved range of motion or ease of movement.
  • A reduction in pain or discomfort and physical symptoms.
  • An increase in physical strength and endurance.
  • Less weight fluctuations.
  • Changes in the ways your clothes fit.
  • Better quality sleeping habits and increased or stable energy levels.
  • To measure mental improvements, look for:


  • A drop in stress levels or mood swings.
  • How To Use Props In The Iyengar Tradition

    Iyengar yoga foundations for beginners class 4

    Iyengar yoga is famous for its use of props which help attain the proper alignment of the asanas , in the best possible way, and minimizes the risk of injury .

    For example, in Utthita Trikonasana, also known as the Triangle pose, your hand ideally should come to the floor on the outside of your front foot. But, often it seems difficult for you to bring your hand to touch the floor without compromising the opening of your chest .

    This is one of the main purposes of the pose. In accordance with Iyengars methodology, the alignment of the left shoulder over the right can be facilitated by the use of a block that can be put under the right hand until the body becomes open enough. Once that is achieved, the block is no longer needed. This is one such example in which Iyengars method makes yoga more accessible to a wide range of people.

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    Ways To Practice Yoga To Detoxify

    Respiratory detox yoga


    Toxic substances such as dust and harmful gases in the air invade the lungs and bronchi of the body through the respiratory system, causing a large number of toxins to damage the respiratory system. Yoga can help strengthen the metabolism of the respiratory system and accelerate detoxification.

    Bridge

    Action:

    1. Lie on your back, bend your knees, keep your feet close to the ground, put your heels close to the ground, and put your heels as close to your hips as possible

    2. When inhaling, push up your hips and chest as much as possible, and the higher the waist and hips, the better


    3. After holding for 30 seconds, relax the body and restore the movement.

    Efficacy: It can help lift the buttocks, tighten the internal muscles of the thighs, and strengthen the stimulating massage on the abdomen and chest cavity, and help detoxify the lungs.

    Lymphatic system detox yoga

    The lymphatic system is spread all over the body. Stimulating the lymphatic system is a more effective method of detoxification.

    Flexion extension


    Action:

    1. Sitting posture, the spine stretches naturally, the legs are brought together and straight forward, and the hands are naturally placed on both sides of the body or on the thighs

    2. Inhale, clasp your hands and turn your palms upwards, raise your arms over your head, and feel the spine extend upwards by pressing your ears

    4. Inhale, bring up the entire upper body from the back, exhale and return to the initial sitting position.

    Your Budget For Practicing Yoga

    Low budget:


    Its possible to do yoga entirely for free! Follow online videos and use household items as props. Wear comfortable clothing you already own and that you can move easily in.

    But remember, for every great yoga video on YouTube, there are hundreds or thousands that arent so great. Choose wisely by looking at reviews, views, and into the background of the trainer featured in the video. Check out our top picks for yoga videos to get you started.

    Moderate budget:

    Purchase a yoga mat and attend classes at your gym, community center, or through an online yoga subscription site. If your cash flow allows it, you can purchase a multi-class package or a membership at a yoga studio to maximize the bang for your buck. Consider making a purchase of two or three pieces of clothing designated for yoga practice.

    Large budget:

    Purchase a yoga mat, two blocks, a strap, and a bolster for your home practice. Schedule private sessions with a highly recommended teacher , then begin to layer on group classes. Consider becoming a member at your favorite studio. Invest in a yoga wardrobe that moves with you and brings you joy!

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    Is Iyengar Yoga A Good Choice For Beginners

    Dive in here to gain insight as to why Iyengar yoga is a great choice for those starting out on their yoga journey. Learn and grow with Yoga Vastu.

    If you have come this far, you must already have some idea that you want to try out yoga and see what it does for you. But if there is one thing that we hear so regularly from new beginners reaching out to us, its that theyre unclear as to which form of yoga is right for them.There are plenty of different kinds of yoga to choose from, and they will each have their benefits. But at Yoga Vastu, we specialise in one particular kind called Iyengar yoga. For those just starting out and looking to gain some clarity on where they should direct their efforts were going to dive in and take a closer look at what Iyengar yoga is, and why it is a great choice for those just starting out.

    Practising Yoga At Home During Coronavirus Lockdown Self

    Introduction to the Iyengar for Beginners program on Ekhart Yoga

    Thankfully, to start yoga at home, you need very little equipment. In fact, you could work through most beginner yoga flows with just a towel. As the UK government urges everyone to #stayhome and limit time spent outdoors to one period a day, popularity in home workouts has surged. So if you’re still keen to get some exercise in, without going balls-to-wall every session, yoga could be the perfect antidote. Here’s some kit we recommend:

    With straightforward instructions and easy-to-follow steps, this book teaches you the 50 key yoga postures you need for greater endurance, flexibility, balance, and strength alongside 20 yoga workouts.

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    Yoga: A Beginner’s Guide To The Different Styles

    The myriad benefits of yoga including lower blood pressure, increased strength and bone density and reduced anxiety should be enough to get anyone on the mat. However, as a yoga teacher I meet many people who hesitate to embrace this ancient form of fitness due to some pervasive myths. Yoga is too slow and boring it’s practised in stuffy, incense-filled rooms or in 90C heat it’s just for girls and people who are into chanting. And most misguided of all yoga is only for the flexible.

    The truth is that there is a class to suit you whatever your body type or temperament. Yoga develops strength and balance as well as flexibility the latter is a consequence of practising yoga, not a prerequisite. No one has turned up to their first yoga class able to execute advanced yoga poses.

    Before you make a decision, try a few of the most common styles of yoga that you might see on a yoga studio timetable. Some classes marked general or open level are suitable for all. This is how I started my yoga journey by watching and copying. When you think you’ve settled on a style of yoga you enjoy, try a few different teachers. All teachers have their own unique focus based on their personalities, their own yoga practice and where and with whom they’ve trained.

    What This Means For Beginners

    As a beginner, the first step is just getting started. But its also important that you have access to teachers and information that will set you on the right path. The careful and considered pace that youll find most classes run at is great for those just finding their feet in their practice. You wont find that youre expected to do advanced poses, produce dynamic movements, or dive deep into stretches that are simply unattainable at first.

    Iyengar yoga is the ideal choice for students seeking to build their practice in a systematic and methodical way much as you might learn a new language or musical instrument. You will learn to practice yoga and understand your body, not just run through a few poses. It is from this foundational base that you will later find you are able to build a diverse repertoire of sequences to practice.

    A typical beginner Iyengar yoga session will see you coached through only a handful of poses and transitions. Youll also often be encouraged to use props, which can be used to build strength and flexibility in a controlled way. Such as in this seated sequence designed to help you build a foundation for complex standing poses. The sessions can be vigorous at times, but often the focus is exploratory and restorative in nature. Sessions like this can be an excellent way to cool down after another form of exercise, look to this sequence as an example.

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    Popular Styles Of Yoga In The Usa

    Beginners Yoga Classes Many yoga instructors offer mixed ability classes whilst others offer beginner yoga classes or an introduction to yoga. If you have not practised yoga before contact the yoga teacher or instructor and they will advise you.

    Note: Not all forms of yoga are suitable for beginners. The more energetic forms of yoga will require you to have a basic knowledge of yoga and have a good level of fitness.

    Specialist Yoga Classes

    If you are pregnant, have an injury or a specific medical or rehabilitation issue, suffer back ache or require more personalized care, use the main search to find yoga classes such as antenatal and postnatal yoga, over 50s yoga, over 60s yoga, women only yoga, men only yoga, remedial yoga, sports-specific yoga, sports injury yoga and one to one tuition.

    Class Format And Activities

    Iyengar Inspired Yoga for Beginners

    The course will be delivered through weekly timetabled face to face sessions in College with social distancing. In every class we will practice some standing postures. We will also combine standing postures with alternately, seated postures, backbends and restorative postures the last week of the month. The class ends with a 5/10 minutes Savasana, where the body will be able to rest and integrate what has been studied in the lesson. At the beginning of the lesson, there will be 5 minutes dedicated to a reading on yoga philosophy.

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    Dedicated To The Tradition Of Iyengar Yoga

    Developed by Sri B.K.S. Iyengar , Iyengar Yoga concentrates on body awareness and postural alignment. Iyengar Yoga is famous for its use of props, such as blocks, blankets and belts. We offer yoga classes for everyone to support and compliment their every day living activities.

    We are Lara and Roy and we are fully qualified Iyengar Yoga teachers with a combined experience of over 25 years of teaching.

    How Long Is The Right Time To Practice Yoga

    Some people say that yoga only needs more than 20 minutes a day to be effective, plus body warm-up and repair, it is best to practice for two hours a day, it is best to start at 6 oclock in the morning, and everything will recover in the morning, and the source of yoga The concept of naturalness is consistent, and the morning is also very quiet. Various functions of the human body are slowly recovering. This is the best time to practice yoga.

    But in fact, as long as the physical and mental conditions allow, there is no time limit for yoga practice. You can practice it at any time, at a time that is convenient for you throughout the day. The key is to persevere. Moreover, if possible, it is best to practice at the same time every day and develop the habit of regular exercise.

    In the morning, you can practice on an empty stomach for about 30 minutes. It should be determined according to the physical condition of each practitioner. For example, the initial practice can be a few minutes or tens of minutes. Appropriately increase the practice time, but this does not stipulate that the longer the yoga practice time, the better. It is necessary to listen to the bodys feelings and determine the practice time by the bodys reaction.

    Also Check: Average Calories Burned During Hot Yoga

    Yoga Became Popular In The West In Large Part Through The Teaching Of Bks Iyengar His Method Of Learning Yoga Is Now The Most Widely Practised In The World

    AccessibleIyengar yoga is accessible to anyone. Regular practice increases suppleness, strength and stamina, improves posture and concentration and quietens the mind to promote wellbeing.

    High Teaching StandardsAll Iyengar yoga teachers undergo a rigorous programme of training lasting years. Many of our teachers at Iyengar Yoga Maida Vale have decades of experience, travelling regularly to India for instruction.

    SafeThe Iyengar yoga technique emphasises precision and alignment. Quality of movement is prioritised over quantity. You learn to move with ease in your body while working within your limitations. This makes the yoga postures safe to perform.

    Use of PropsYoga Postures are held for longer than in some other methods, allowing tight muscles to lengthen and relax, and helping to focus awareness. Yoga Props such as blankets, blocks and belts may be used to improve your understanding of poses or to help if you have difficulties.

    StructuredThe practice is progressive, building a stable foundation before attempting more demanding work. Beginners start with standing yoga poses and are gradually introduced to a fuller range of sitting and reclining yoga postures, forward extensions, inversions, twists, backbends and arm balances.

    VarietyNo two yoga classes are the same: teachers select yoga poses from the different groups of poses to emphasise the various aspects of the practice.

    Mindfulness And Meditation Exercises

    Iyengar Yoga for Beginners with Kathy Cook Part 1 -Senior Iyengar Teacher (HD)

    Both mindfulness and meditation are integral parts of the yoga practice. As mentioned earlier, physical yoga practices aim to prepare the body and mind for meditation.

    There are two simple elements that define mindfulness:

  • Become aware of the physical sensations in your body.
  • Notice these sensations without judgment.
  • Below is a simple, mindful counting meditation that you can practice at home:

    Meditation technique

  • Find a comfortable seat.
  • Set a timer for how long youd like to meditate for, somewhere between 5 to 10 minutes.
  • Close your eyes.
  • Notice the sounds around you. Listen as they come and go.
  • Bring your awareness to your physical body. Can you notice the temperature of your skin? Can you notice whats touching your skin?
  • Focus the awareness from your head and move down to your feet. Which parts of your body are harder to notice? Which parts of your body are easier?
  • Bring your awareness to your breath. Notice the cool air as you breathe in and the warm air as you breathe out.
  • Start to count your breath. Inhale on 1 and exhale on 2.
  • Continue counting all the way up to 10. Repeat until the end of your meditation.
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