Iyengar Yoga for The Spine–General Level
As we begin 2025, today’s class starts with seated forward extensions and twisting postures.
These movements activate the digestive system while releasing any lower back strain accumulated during the busy year-end period. The forward extensions progress up the back and neck area, offering a deep release.
Standing postures then bring vital energy to the pelvis—strengthening, mobilizing, and teaching balance for the year ahead.
Enjoy,
Namaste
This sequence includes:
Sukhasana
Parsva Sukhasana
Parvritta Sukhasana
Baddha Konasana
Parsva Baddha Konasana
Adho Mukha Baddha Konasana
Upavistha Konasana
Parsva Janu Sirsasana
Upavistha Konasana
Parvritta Janu Sirsasana
Adho Mukha Upavistha Konasana
Adho Mukha Svanasana
Uttanasana
Ardha Uttanasana
Full Uttanasana
Ardha Uttanasana
Urdhva Hastasana
Vrksasana
Tadasana
Baddha Guliyasana
Utthita Pada Hastasana
Utthita Trikonasana
Resting Uttanasana
Utthita Pada Hastasana
Parsvottanasana
Prasarita Padottanasana
Virasana
Parsva Virasana
Marichyasana
Parsva Marichyasana
Full Marichyasana
Paschimottanasana
Chatuspadasana
Viparita Dandasana
Setu Bandha Sarvangasana (with block)
Sukhasana
Adho Mukha Sukhasana
Savasana
