In this more advanced sequence we explore Sarvangasana on the chair, along with its related variations.

We begin in Setubandha Sarvangasana, using the support to prepare the arms and shoulders for the inversions. Here, the back body broadens and the chest lifts, establishing the opening needed for what follows.

From there, we move into Sarvangasana on the chair. By holding the back legs of the chair, we maintain both the extension and the structure of the pose, which allows for greater lift and stability.

We then extend into Halasana from the chair, where the legs release and lengthen fully, while the chest continues to open as we maintain the firmness of the arms. . From Halasana, we take Parsva Halasana, moving the legs to the side while keeping the support of the arms and shoulders, refining both symmetry and expansion.

To counterpose, we practice Chatuspadasana, lifting the chest and spreading the back body, balancing the effects of the inversions.

We conclude with Savasana, where the work of the practice is absorbed, bringing lightness, balance, and quietness to the body and mind.

This sequence includes:

Setubandha Sarvangasana w/ block , variation

Parsva Sarvangasana with chair

Halasana

Parsva Halasana

Chatuspadasana

Savasana w/ Chair

Sarvangasana With A Twist
Kathy Cook

Experiment and Observe—Iyengar Yoga

Sarvangasana translates to “the entire body and all the limbs,” reflecting how this posture benefits the whole body.

In this video, we explore various ways to practice Salamba Sarvangasana to enhance our experience.

We’ll use props to achieve more lift and extension, open the shoulders more fully, and increase comfort in the pose.

This sequence is designed for experimentation—observe your experience and notice the subtle effects of each variation.

This sequence includes:

Blanket folding

Half Halasana (ardha)

Halasana

Shoulderstand using different folds of blanket, bandages, chair + height

Sarvangasana Variations
Kathy Cook

Wide Legged Forward Bend

Prasarita Padottanasana is both grounding and expansive. It strengthens the legs and cultivates greater awareness in the connection of the feet to the floor, creating stability and alignment from the ground up.

With the legs wide and firm, the trunk has space to extend forward, allowing both sides of the body to lengthen and the spine to elongate fully.

Prasarita Padottanasana is often used as a preparatory posture for Headstand. The forward extension with the head supported helps release tension in the neck and calm the mind, providing a quiet internal space and steady foundation for inversion work.

This pose has many benefits: it lengthens the hamstrings, calves, inner thighs, and spine while enhancing circulation to the brain and calming the nervous system. Prasarita Padottanasana effectively prepares the body for inversions and deeper forward extensions, and can be practiced either actively for strength building or restoratively with props for relaxation.

Props can be arranged to support the head, arms, or torso, depending on your intention—whether to energize or to restore.

Please note that you should modify the pose if you have certain conditions: for lower back issues, bend the knees or support the hands/head to avoid strain; with high blood pressure or glaucoma, always support the head to prevent pressure; and following recent hip surgery, avoid the pose unless cleared by a medical professional and adapted appropriately.

Useful props to support and deepen the experience:

• 2 blocks
• 2 chairs
• 1 strap
• 2 bolsters
• 1 blanket

Prasarita Padottanasana–Iyengar Yoga
Kathy Cook

Preview of Foundational Iyengar Yoga II

This lesson is a preview episode of Foundational Iyengar Yoga II

Learn more:

https://desayogi.podia.com/foundational-iyengar-yoga-ii

This lesson explores various modifications for Sirsasana (Headstand). These variations are helpful in several situations: when recovering from a neck injury, needing extra support, developing shoulder blade awareness, working with traction and breath, or using wall support. Using props enhances our practice by deepening our understanding and allowing us to hold poses longer without strain. Take your time exploring these modifications—each one offers unique benefits.

This sequence includes:

Salamba Sirsasana (Supported Headstand)

Variations with blocks (2 hand positions)

With chair for Halasana (Plow Pose); Eka Pada (One-Legged) variation

Sirsasana using 2 chairs

Ardha Uttanasana (Half Forward Bend)

Sirsasana over the chair

Sirsasana with chair support; progressing to Full Sirsasana

Sirsasana using rope support

Modifications for Headstand Using Props
Kathy Cook

Yoga offers many benefits for pelvic health

Yoga offers many benefits for pelvic health. Specific postures like Baddha Konasana (Bound Angle Pose), Supta Virasana (Reclining Hero Pose), Upavistha Konasana (Wide-Angle Seated Forward Bend), Supta Padangusthasana II (Reclining Hand-to-Big-Toe Pose), Uttita Trikonasana (Extended Triangle Pose), and Setu Bandhasarvangasana (Bridge Pose) are particularly effective in creating space, improving circulation, and revitalizing energy in the pelvic region.

Baddha Konasana helps open up the hips, groin, and pelvic area, promoting flexibility and alleviating tension. Supta Virasana stretches the thighs, abdomen, and pelvic muscles, enhancing blood flow and providing a sense of release and relaxation to the pelvic region.

In addition, Upavistha Konasana and Supta Padangusthasana II work on stretching the inner thighs and pelvic floor muscles, promoting circulation and flexibility. Uttita Trikonasana engages the core and stretches the pelvic area, enhancing overall energy flow and mobility. Setu Bandhasarvangasana helps create space in the pelvis, stimulate blood circulation, and promote a sense of renewal and vitality in the pelvic region.

These yoga postures collectively contribute to improved pelvic health by fostering flexibility, circulation, and renewed energy.

Enjoy! See you on the mat 🙏🏻

This sequence includes:

Supta Baddha Konasana

Baddha Hastasana arms

Upa Vista Konasana- face wall. Away from wall

Baddha Konasana

Virasana

Supta Virasana-knees to eall

Baddha Hastasana

Parsva Virasana

Supta Padangustasana 11

Uttita Trikonasana w/ brick

Ardha Chandrasana

Xed Bolster/ inversion

Sirsasana / Ropes

Baddha Konasana

Upa vista Konasana

Ardha Halasana -Ropes

Forward Virasana -Ropes

Uttanasana

Chatuspadasana

SetuBandha Sarvangasana

Viparita Dandasana

Baddha Konasana

Savasana – Chair

Iyengar Yoga for Healthy Hips, Groin, and Pelvis
Kathy Cook

Stability and Balance

In this class, we utilize the stability and balance provided by using a chair to explore different posture categories.

There are times when we all need additional support, regardless of whether we are aging, recovering from an injury, or facing mobility challenges.

Both a chair and a wall can serve as excellent aids in establishing the stability required to enhance flexibility and strength, enabling us to hold postures for longer periods. The longer we can sustain these postures, the deeper we can delve into our practice. By building resilience and extending endurance, we embark on an inward journey, nurturing inner strength and balance.

See you on the chair!

This sequence includes:

Seated in the chair: Arm variations

w/ strap Urdhva Hastasana , Out to side, Baddha Gullasana, w/ thumbs

Dandasana w/ Urdhva Hastasana arms

Ardha Uttanasana / Hipa at wall

Seated wide stride

Virabhadrasana 11

Virabhadrasana 1

Utthita Parsvakonasana

Parvritta Parsvakonasana

Wide leg, prep for Upa Vista Konasana

Ardha Adha Mukha Svanasana

Ardha Uttanasana

Parsva Sukhasana

Bharadvajasana 1

Janu Sirsasana

Dandasana

Savasana Legs on chair

Mobility with the Chair—Iyengar Yoga
Kathy Cook

This class is session 29 of the 30 Days program of Iyengar Yoga for Posture and Alignment.

It is invigorating and targets different parts of the body, giving a well-rounded experience. We will have seated and standing poses with twists, arm extensions, and even a handstand practice and end with Ustrasana, a heart-opening pose that activates the entire back body.

The session is sequenced in a mindful way, making the flow harmonious and encouraging practitioners to explore their range of motion, build strength, and cultivate balance. In the latter part of the class, the focus shifts to relaxation and rejuvenation. You will be guided into inversions, starting with Halasana, where we experience the gentle inversion of the body, calming the mind and promoting a sense of tranquility. We will conclude with Setu Bandha Sarvangasana and savasana to connect with the breath and unwind as we lie on our backs and open our chests.

This sequence of inversions promotes improved blood circulation and offers a moment of introspection. Altogether, the session provides a holistic experience, addressing physical vitality, mental clarity, and emotional well-being in a balanced and thoughtful way.

Poses in This Session

Ardha uttanasana

Dandasana

Bharadvajasana

Dandasana

Utthita Marichyasana

Tadasana

…Urdhva Hasta

….Baddha Gullyiasana

Vrksasana

Utthita Trikonasana

Utthita Parsvakonasana

Utthita Parsvakonasana 47:00

Virabhadrasana 11

Parvritta Trikonasana

Forward Virasana

Ustrasana

Halasana

SetuBanda Sarvangasana

Savasana legs on chair

Back to Bliss: Nurturing the spine
asamitam

20 Mins General Level-Easy on the Wrists

This class will be active and mobilizing. You will be focusing on balance, and mobility and at the same time creating strength.

If you are having any tension in the wrists, this class will help you continue with your practice, and instead of pressure on the wrists will help to open and neutralize them.

Hands-Free Iyengar Yoga
asamitam