Seated Twists and Bends: Iyengar Yoga with Props
These seated asanas are fundamental for spinal health and flexibility. See how we use props to refine alignment and deepen each stretch.
Marichyasana 1. A seated forward bend and twist that targets the spine and abdominal organs. The bolster provides height, making the forward extension more accessible.
Marichyasana 3, using a bolster for support. This seated twist massages the abdominal organs and increases spinal mobility. The prop helps maintain the length of the spine.
Marichyasana 2. This is a more complex variation involving a half-lotus bind, which deeply opens the hip and shoulder while incorporating a forward bend.
Parivrtta Janu Shirshasana (Revolved Head-to-Knee Pose) using a belt. The belt acts as an extension of the arms, helping you to achieve the bind and deepen the side bend and twist.
Parivrtta Janu Shirshasana using a chair. The chair provides a stable point to hold onto, allowing you to use leverage to rotate the torso and open the side of the body.
A different angle of Marichyasana 3, showing the open palm which encourages the opening of the chest during the twist.
The back view of the bind in Marichyasana 2. This shows the shoulder flexibility required to clasp the hands behind the back.
Another stage of Parivrtta Janu Shirshasana with a belt, showing how to work towards the final expression of the pose.
The final stage of Parivrtta Janu Shirshasana with a belt, where the head comes towards the knee and the chest is revolved upwards.
About Seated Twists and Bends
In these seated postures, props are not optional—they are essential tools for precision. Whether you are using a bolster to elevate the hips in Marichasana or a belt to achieve a proper bind in Parivrtta Janu Shirshasana, the prop creates the space necessary for your spine to rotate without strain. You must learn to control these tools; pull the rope, engage the bolster, and let the support guide your body into correct alignment.
Why Seated Asanas Matter
Many students rush through their practice seeking advanced inversions. However, the true intelligence of your practice is often found in seated twists and forward bends. These postures are vital for maintaining spinal health, aiding digestion, and calming the nervous system. By grounding the sitting bones, you create a stable foundation that allows for deeper spinal rotation and extension.
The Role of Props in Iyengar Yoga
My teaching follows the method of my Guruji, Dr. B.K.S. Iyengar. We do not force the body; we guide it with intelligence.
- Bolsters: Used to elevate the hips in forward bends, preventing the lower back from rounding and protecting the discs.
- Belts: Act as an extension of the arms in revolving poses, helping you maintain a straight spine while reaching for the foot.
- Chairs: Provide leverage, especially for students with tight hamstrings or limited mobility, allowing them to access the full benefit of a twist.
Focus on Technique
Whether it is Marichasana 1, 2, or 3, or the revolved Parivrtta Janu Shirshasana, the objective remains the same: precise alignment. If your knee drops or your chest collapses, the pose loses its benefit. In my live Zoom classes, I watch your form. You will hear me correct you directly—pull the rope, hold the belt tight, lift the sternum. This is how we build strength and immunity. This is how we practice.
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