Foundational Iyengar Yoga Asanas

Vrikshasana (Tree Pose). A classic balancing posture that builds focus and stability in the legs and hips. The key is to keep the hips level and the spine tall.

Gomukhasana (Cow Face Pose), front view. This seated pose deeply stretches the hips, shoulders, and chest. The challenge is to keep the spine erect and the shoulders back.

Paripurna Navasana (Full Boat Pose). This asana is a powerful tool for building core strength and mental endurance. The spine must remain straight, not rounded.

Adho Mukha Shvanasana (Downward-Facing Dog). This is a foundational pose that stretches and strengthens the entire body. The emphasis is on creating a long, straight line from the hands to the hips.

Prasarita Padottanasana (Wide-Legged Forward Bend). This is an inversion that stretches the hamstrings and inner thighs while releasing tension in the back and neck.

Ardha Chakrasana (Half Wheel Pose). A standing backbend that opens the chest and shoulders and improves spinal flexibility. It is an essential preparation for deeper backbends.

Chakrasana (Wheel Pose) or Urdhva Dhanurasana, performed against a wall. The wall provides support to walk the hands down, building strength and confidence for the full backbend.

Ardha Matsyendrasana (Half Lord of the Fishes Pose). A deep seated twist that tones the abdominal organs and increases spinal flexibility.

Kurmasana (Tortoise Pose). A deep forward bend that requires significant flexibility in the hips and hamstrings. It has a calming and introspective effect on the mind.