Core Strength | Length, Stability & Quiet Abdominal Intelligence

Core Integration, Length, and Quiet Strength

This class cultivates deep abdominal intelligence without hardness, linking the legs, pelvis, and spine through progressive work. Beginning supine allows the body to organize quietly, so strength emerges from clarity rather than force.

We open with Supta Padānguṣṭhāsana (Variation I) using a strap to establish length through the legs and stability in the pelvis. From there, Supta Tadasana with the strap in Urdhva Hastasana integrates the arms into the trunk, connecting the shoulder girdle to the core.

The work deepens with Ūrdhva Prasārita Pādāsana, progressing through 90, 60, and 45 degrees stages.

Supported with blanket and strap, this phase builds measured strength in the abdomen while maintaining extension in the lower back and quietness in the face and throat.

We then transition to seated balance work with Paripūrṇa Nāvāsana, explored with wall, chair, and strap support before moving toward independent balance. This progression teaches how to lift the spine as the legs rise, rather than gripping or collapsing.

From there, Ubhaya Pādānguṣṭhāsana refines coordination and control, inviting lightness and precision.

Between efforts, Adho Baddha Koṇāsana offers release and receptivity, sometimes supported with a block to quiet the abdomen and soften the groins. Daṇḍāsana is revisited to re-establish upright clarity and neutrality in the spine.

Alternating Ardha Nāvāsana with supported Adho Baddha Konasana creates a rhythm of effort and release, allowing the work to deepen without strain.

The class concludes with Śavāsana, where the effects of the practice settle. The abdomen softens, the breath becomes natural, and the nervous system returns to quiet balance.

This sequence includes:

Supta Padangustasana 1 w/ strap

Supta Tadasana w/ strap in Urdhva Hastasana

Urdhva Prassarita Padasana

90,60,45

w/blket and strap

Paripuna Navasana

wall, chair, strap, w/o& balance

Ubhaya Padangustasana

Adho Baddha Konasana

Dandasana

Ardha Navasana

Adho Baddha Konasana w/ block

Ardha Navasana

Adho Baddha Konasana w/ block

Savasana

30 Mins Iyengar Yoga for Abdominal Awareness
Kathy Cook

Lighten the Shoulders, Free the Neck

In this practice, the shoulders, neck, upper back, and arms are brought into integration. As the shoulder blades descend with steadiness, the chest opens, allowing the neck to lengthen without strain.

As the outer shoulders and front body soften, areas of habitual holding begin to release. Gradually, accumulated tension in the upper body dissolves.

With this release, the neck gains a greater sense of freedom, no longer bound by habitual tightness. The chest, supported and open, is relieved of chronic tension, allowing both breath and movement to flow more naturally.

From this, a quality of lightness and spaciousness emerges, along with a clearer inner direction that becomes steady and self-sustaining.

This sequence includes:

Shoulder work at the wall (hand, shoulder, arm)

Baddhasana

Baddhagulliyasana

Paschima Namaskarasana

Supta Paschima Namaskarasana

Supta Baddhagulliyasana

Gomukasana

Wall, strap, brick

Paschima Baddhagulliyasana

Garaudasana (arms only) — face out, toward wall

Supta Tadasana w/ block at shoulder blades

Viparita Dandasana w/ chair and bricks

Crown of head or back of the head

Forward Virasana — hands high on wall; lower wrists at wall

Adho Mukha Svanasana — hands at wall

Savasana with chair

Upper Body Tension Relief — Shoulders, Neck & Chest—Iyengar Yoga
Kathy Cook

Lateral Rotation and Gentle Twisting

Awaken the back body through extensions, lateral movements, and gentle twists that stimulate circulation, strengthen the spine, and support the digestive organs, kidneys, and respiratory structure.

The focus here is through both twisting compression and wringing, and through lateral extension and opening.

This sequence includes:

Dandasana

Bharadvajasana I with wall and strap

Tadasana

Utthita Hasta Padasana

Parvritta Trikonasana with side trunk wall and block

Tadasana

Parvritta Trikonasana with heel to the wall

Utthita Hasta Padasana

Tadasana

Dandasana

Parsva Janu Sirsasana with wall and chair

Dandasana

Parsva Janu Sirsasana with wall and chair

Dandasana

Pascimottasana with bolster and 2 blocks

Savasana

Back Strength and Tension Release—Iyengar Yoga
Kathy Cook

A Supportive Way to Begin the New Year

This class offers a gentle, nourishing way to start the new year. We take time to rest in postures, using props to reduce effort and stay longer without strain.

Holding poses with support allows the work to penetrate more deeply into the cellular body, rather than remaining superficial. Clear connections from the legs into the pelvis help the front groins soften and open, creating both stability and spaciousness.

Through mindful use of the arms and legs, we stimulate and support the lymphatic system, which plays a vital role in immune function.

The lymphatic and immune systems work together to fight infection and transport pathogens efficiently.

By encouraging circulation and ease in these systems, the practice supports overall health and resilience.

As the body settles, the mind is also given permission to rest. This calming of the nervous system helps cultivate a more positive outlook and a deeper sense of well-being.

A restorative, steady practice—both grounding and renewing.

This sequence includes:

Supta Virasana

Forward Virasana

Ustrasana

Parvatanasana in Virasana

Adho Mukha Svanasana

Urdhva Mukha Svanasana

Repeat four times

Virabhadrasana I with wall

Parsvottanasana

Utthita Parsvakonasana

Setubandha with blocks

Chatuspadasana

Sitting upright, extend arms upward

Supported Salamba Sarvangasana

Savasana

Restorative Sequence for Lymphatic Flow & Immune Support
Kathy Cook

A Gentle Sequence to Support Healthy Digestion

Digestive issues can be complex and may arise for many different reasons. This sequence, practiced during the holidays, is designed to soften the abdominal area, create space, and encourage deeper circulation to support release and ease.

The quiet, restorative quality of the sequence helps relax the mind and calm the nervous system—an important benefit during the often busy and stimulating holiday period. As the nervous system settles, digestion is naturally supported, allowing the body to return toward balance.

This sequence includes:

Supta Swastikasana — Reclining Cross-Legged Pose

Supta Baddha Konasana — Reclining Bound Angle Pose

Virasana (Forward) — Hero Pose (Forward Extension)

Adho Mukha Svanasana — Downward-Facing Dog Pose

Bharadvajasana (on Chair) — Seated Twist on a Chair

Marichyasana I — Sage Marichi’s Pose I

Supta Ardha Matsyendrasana — Reclining Half Lord of the Fishes Pose

Setu Bandha Sarvangasana (Supported) — Supported Bridge Pose

Janu Sirsasana — Head-to-Knee Forward Bend

Paschimottanasana — Seated Forward Bend

Viparita Karani — Legs-Up-the-Wall Pose

Savasana — Corpse Pose

Iyengar Yoga for Digestive Wellness
Kathy Cook

Length, Rotation & Stability

In this new video, we focus on lengthening and twisting the legs, trunk, and organic body through a thoughtful sequence that blends supine and upright postures.

The practice begins by accessing the hamstrings, legs, and pelvis, using poses like Supta Padangusthasana I and III to stabilize the spine, open the hips, and develop symmetry. As we progress, we incorporate gentle abdominal toning and spinal rotations with postures like Jathara Parivartanasana and Pavanamuktasana to awaken core awareness and stimulate the digestive organs.

We then moves into seated forward bends and lateral stretches—such as Upavistha Konasana and Parsva Upavistha Konasana—targeting the inner thighs, spine, and the abdominal cavity.

Throughout, we combine extension, rotation, and lateral opening to build strength and flexibility in the legs and trunk while enhancing circulation and organ function. This integrated approach supports both structural alignment and internal vitality, leaving you feeling grounded, refreshed, and balanced.

This sequence includes:

Supta Padangustasana I, III (using block, wall, and belt)

Jathara Parivartanasana (variations with wall, block, and full pose)

Pavanamuktasana

Upavistha Konasana (including Parsva, Adho Mukha, and full variations)

Savasana

Supta Padangustasana-Iyengar Yoga
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

Warrior 1 Pose

The posture is named after Virabhadrasana, a powerful hero created by Shiva, depicted in a story from the great Hindu poem, Kumara Sambhava.

This is one of three postures dedicated to Virabhadrasana, each increasing in intensity.

In this pose, the chest expands fully, creating more space for deep breathing.

The legs are strengthened, shoulder stiffness is relieved, ankles and knees are toned, and the neck is strengthened—helping to release stiffness and imbalance.

The pose also massages the thyroid and parathyroid glands.

If you have cervical spondylosis or work-related neck stress, practice this pose with hands down, fingers pointing toward the floor, and palms facing the thighs. With hands lowered, allow the shoulders, shoulder blades, and trapezius to descend, reducing pressure on your neck and cervical region. As your hands lengthen down toward the hips, extend the neck upward against this descending action. Broadening the chest creates space at the neck, eliminating stress there. Once both sides of the neck are elongated and your eyes and throat are passive and relaxed, look forward.

For thyroid conditions, you can raise the arms but take them wider to avoid thyroid tension and pressure. This wider position helps protect and release tension in the area. Adjust the width using a wider strap, brick, or slanting plank as needed for your condition.

Enjoy your practice, always observing what you feel and modifying when needed.

Virabhadrasana I
Kathy Cook

A Gentle-Paced Practice for Seniors, Injuries, and Joint Pain

In this gentle class, we focus on standing postures with support from the wall, chair, and bolster for stability. A strap provides additional support and helps extend connections. If you’re new to yoga, an older practitioner, dealing with injury, joint pain, or just want to take it slow and safe, this class will help you build confidence as you move through various positions.

Enjoy the process no matter where you are. Sometimes our practice requires taking a few steps back to feel safe and secure while understanding our bodies. This allows us to move forward with renewed stability and support.

This sequence includes:

Utthita Hasta padangustasana 1/11 Chair and Bolster

Utthita Hasta Mariychasana w/ Bloster

Utthita Hasta Bhekasana @ wall with strap

Utthita Hasta Padasana

Parsva Hasta Padasana

Parsvottasana

Prassarita Padottasana

Ardha Uttanasana

Setu Bandha w/ t shaped bolsters

Savasana

Aging Gracefully Part 2—Iyengar Yoga
Kathy Cook

Aging Gracefully with Iyengar Yoga

In this class, we’ll start by sitting on the floor in various positions. I’ll show you several ways to modify and adjust postures to address different conditions like arthritis, knee tightness, or limited hip mobility.

Keep the lower chest region lifted rather than folded inward—this is why using a chair is preferable.

• Widen the arms to the sides to open the chest
• Use the wall to help maintain proper posture during sitting and forward bends, avoiding a rounded upper back. Focus on lifting vertically and extending the arms upward, along with side twists—these are more beneficial than forward bends.

Next, we’ll move to supine positions on the floor, using the wall and strap for support.

These various positions and props will help you find what works best for your mobility and flexibility, allowing you to practice postures with less discomfort.

Overall, we’ll focus on knee bending, groin opening, knee stretching, hamstring lengthening, broadening the back of the thighs, and expanding the chest while lifting the upper back.

This sequence includes:

Swastikasana w/variations

Virasana w/ variations

Baddha Konasana w/ variations

Upa Vista Konasana w/ variations

Suta Padangustasana 1/11

Prone Savasana

Modify Poses for Knee, Hip & Ankle Support Using Props
Kathy Cook