In this lesson, we begin by focusing on movement and alignment in multiple directions while maintaining pelvic stability. Let your arms and legs guide the flow of movement, keeping a grounded awareness in your body to form a stable foundation.

As you move, work on extending your quadriceps and hamstrings to open the front of your pelvis. This extension allows for greater pelvic balance, deepens the groins, and creates more space in the front of your body.

Incorporate gentle twisting movements to engage your abdominal muscles and stimulate your kidneys, further enhancing your sense of internal balance and vitality.

Through these actions, your body will begin to quiet, and your mind will soften, leading to a deeper sense of peace and alignment.

Namaste.

This sequence includes:

Bharadvajasana 1

Upa Vista Konasana

Virasana

Parsva Virasana

Parsvottasana in virasana

Bharadvajasana 2

Krouchasana – prep

Ardha Matseyandrasana

Gomukasana

Vajarasana – Gomukasana or Lolasana legs prep

Padmasana prep-Padmasana

Mariychasana 111

Salamba Sarvangasana

Upa vista Konasana

Supta Konasana

Parsva Salamba Sarvangasana

Karnapidasana

Supta Sukhasana

Savasana

Hip Mobility and Gentle Twisting
Kathy Cook

This class focuses on twisting and forward extensions to improve back-body awareness. By shifting the emphasis to our back and spinal column, which are often overlooked, we naturally lengthen and extend our front body. Otherwise, our abdomen and other front organs become congested.

Creating space allows us to decompress the front while twisting promotes better circulation of blood flow and oxygen. This, in turn, enhances muscle and cell health and restores balance. Enjoy a deeper and more relaxed breath while calming your thoughts and stimulating the parasympathetic nervous system.

Poses in this session

• Bharadvajasana/ Chair 2 ways
• Dandasana/chair
• Parsva Dandasana
• Marichyasana 1 / Parsva
• Dandasana
• Marichyasana 1 preparation
• Swastikasana
• Parsva Swastikasana
• Upa Vista Konasana
• Parsva Upa Vista Konasana
• Urdhva Mukha ( concave back)
• Dandasana
• Bharadvajasana
• Dandasana
• Trianga Mukhaipada Paschimottanasana
• Setubanda Sarvangasana
• Savasana

Back Body Mobility & Circulation–Iyengar Yoga
asamitam

Immunity is a trending word these days as there is more focus on health, building a resilient immune system, and being preventative in our daily lifestyle.

Our immune system is the defense mechanism of the body, protecting us from dis-ease. We have inherent immunity and acquired immunity. Both are strengthened and developed through regular yoga, pranayama (breathing) practice, and a healthy lifestyle.

We all know it’s the white blood cells that attack the invasion of micro-organisms. But beyond this, what is required to have a healthy body and mind that will contribute to building our natural immunity in order to fight the good fight?

Through various sequencing of Asana’s (poses) we can move the body in various directions in order to:

• Circulate blood and oxygen to blocked areas within the body. As well as creating movement & energy in the lymphatic system – vital to detoxification
• Target the respiratory system with chest openers and inversions
• Use supported back arches to activate the kidney area which removes waste & detoxifies the body
• Quiet the mind and release stress with forward-bending
• Unlock the “rest and restore” response of our parasympathetic nervous system with restorative poses, calming the abdomen and the brain.
• Holding the poses for longer periods creates a deeper and longer-lasting effect. The results of staying in the poses longer penetrate a cellular level beyond the physical

When we maintain a healthy lifestyle by making sure we have proper nutrition, high-quality sleep, clean air to breathe, sufficient sunlight, and physical activity our stress will naturally reduce, and our “health-span” maximizes. These simple actions can be the most difficult to maintain consistently.

There is no secret to longevity and good health, we have full access to all the free tools, but we just need to use them on a regular basis by making our practices a non-negotiable.

When stability becomes a habit, maturity and clarity follow.

This sequence includes:

Adho Mukha Virasana ( Forward Hero Pose )

Parivrta Adho Mukha Virasana & Parsva Virasana ( Twisted Forward Hero Pose )

Adho Mukha Svanasana ( Downward Dog )

Uttanasana ( Forward Bend )

Sirsasana variation ( Headstand Variation )

Padangusthasana ( Hand to Big Toe Pose )

Prasarita Padottanasana ( Wide Leg Forward Bend )

Viparita Dandasana ( Inverted Staff Pose )

Supta Baddha Konasana & Supta Virasana ( Reclining Bound Angle and Hero Pose )

Dandasana ( Staff Pose )

Salamba Sarvangasana ( Shoulder Stand )

Upavistha Konasana ( Wide Angle Leg Pose )

Halasana ( Plow Pose )

Karnapidasana ( Ear Presure Pose )

Setubandha Sarvangasana ( Bridge Pose )

Forward Sukhasana ( Forward Easy Pose )

Tadasana ( Mountain Pose )

Viparita Karani ( Leg to the Wall Pose )

Baddha Konasana ( Bound Angle Pose )

Savasana ( Corpse Pose )

Iyengar Yoga for Immunity
Kathy Cook