Iyengar yoga - what is it? Iyengar yoga: asanas, exercises, video lessons for beginners.

Iyengar yoga for beginners is good because in it each posture is carefully built. This is given maximum attention and time, and conscious control in practice is considered especially important.

If you are a beginner, then this method is for you. The classes are structured in such a way that the practitioner moves from the simplest to the most complex as he is ready, and the use of rollers, stands, blankets, belts makes it easier and helps to perform the exercise correctly. It is this type of yoga that is recommended for the elderly and those who have health problems.

How did the practice of Iyengar yoga begin?

The Iyengar yoga method, based on classical Hatha yoga, is based on a clearly constructed sequence of asanas, necessarily combined with the correct breathing technique. It is best suited for beginner practitioners, as it gives an understanding of the very basics of yoga. Properly built asanas with the help of additional accessories help to get rid of many health problems. It is especially recommended to engage in such practices for women, the elderly and everyone who has any illnesses.

Bellur Krishnamachar Sundararaja Iyengar created his method based on his own many years of practice experience. From birth, life tested the master for strength. Almost dying of influenza as a newborn, at the age of thirteen he fell ill with tuberculosis, then typhoid and malaria. The family in which Iyengar was born was poor, there was no money even for the most necessary medicines, so the boy grew up so weak that he could not study normally at school.

At the age of sixteen, Sundaram, as his family called him, went to Mysore to help his older sister, while her husband, at the request of the Maharaja, went to Bombay to see how yoga was developing there. Excellently educated, expert in the Vedas, polyglot, philosopher, Tirumalai Krishnamachar was also a yoga teacher. Returning home, he persuaded the boy to stay with them, showed him several asanas to improve his health, but Sundaram could not even reach his knees with his hands, and the teacher did not continue to study with him.

However, by chance, Krishnamachar was forced to study with a relative, since his beloved student disappeared a few days before the International Yoga Convention, where he was supposed to demonstrate various asanas. Iyengar mastered all the difficult backbends in three days and successfully showed them in public, but he almost cried from severe pain. Since then, Sundaram began to study with a teacher in a yoga chalet.

In 1936, during a trip with a teacher in India, Iyengar received an invitation from a doctor to come to Pune for six months to teach him yoga. So the young man became a teacher, thanks to whom the city became the Mecca of yoga many years later. In the meantime, there were few students, there was not enough money, and he used every opportunity to earn money. In 1943, Sundaram married Ramamani, who became his faithful companion and assistant. In 1975, after the death of his wife, he founded the Yoga Institute in Pune, named after Ramamani.

Only by 1947 did the number of students begin to grow. Yoga helped many to overcome illnesses, and Iyengar became known throughout the country. And since 1954, he began to be invited to many countries, yoga began to gain popularity around the world. Any book by the master can help in the practice of Iyengar yoga for beginners, many of which are also published in Russian.

But the practice of the teacher himself was difficult and developed slowly due to a weak spine, an undeveloped chest, and numerous illnesses in childhood. Until 1958, there were continuous problems, he began to lose consciousness in asanas, but he continued to practice and hard work won. And again had to start all over again after the accident and the accident in 1979. And after eighty years, Iyengar practiced for six hours a day. The teacher died when he was 95 years old.

Iyengar yoga for beginners - the basics for self-study

The method of classes is that the asanas are divided into courses - from elementary to advanced, and grouped so that they are convenient to perform. In addition, the time required for their development is calculated. For example, the first course takes approximately eight weeks. In the first two weeks, the master suggests performing the following complex:

1. Tadasana. The pose teaches you to stand correctly, distribute the weight evenly on both feet, over their entire surface, in order to avoid spinal deformities. When performed correctly, the muscles of the hips are tense, the stomach is retracted, the chest is directed forward.
2. Vrikshasana - gives tone to the legs, teaches balance and stability.
3. Utthita Trikonasana - also helps to develop the legs, get rid of stiffness in the hip joints, opens the chest, relieves pain and tension in the back and neck.
4. Utthita Parshvakonasana - strengthens the legs, relieves joint pain, opens the chest, plus helps to burn belly fat faster and promotes better bowel function.
5. Virabhadrasana I - well burns fat on the hips and buttocks, makes the back, shoulders and neck more flexible.
6. Virabhadrasana II - helps to get rid of cramps, makes the legs and back more flexible, tones the internal organs located in the abdominal cavity.
7. Parshvattanasana - will help get rid of stoop, make the legs, pelvis, spine, wrists flexible, improves the functioning of internal organs.
8. Salamba Sarvangasana I - has a positive effect on the thyroid gland, treats throat diseases, bronchitis and asthma, headaches, calms the nerves, helps get rid of constipation and many women's problems.
9. Halasana - acts like the previous pose, stimulates the work of all organs, alleviates the condition with arthritis of the spine.
10. Savasana - relaxes and restores strength.

Tip: for beginners to practice Iyengar yoga, it is better to download lessons containing the very basics for self-study. Thanks to such videos for beginners, Iyengar yoga will be clearer and more useful.

It is necessary to linger in each position for seven to eight cycles of breathing, but if it is difficult for you, then you need to start with a few seconds, gradually increasing the time. For accurate and correct performance of asanas at home, it is advisable to watch Iyengar yoga video tutorials for beginners, which can be downloaded for free, since incorrectly built postures will not give the desired effect. For example, many do not understand the importance of Shavasana, but it gives complete relaxation and immersion in oneself, so it should not be ignored. In this asana, you can use blankets, cushions, everything that will help the deepest relaxation.

The use of auxiliary devices and supports allows you to perform the asana correctly, relieves pain, which allows you to breathe properly and stay in it longer. All this most positively affects the internal organs, helps to calmly observe oneself and one's feelings. How and when to use blocks, belts, etc., you can learn from the many videos on Iyengar yoga for beginners and learn the basics for self-study.

Iyengar yoga practice for women

Having fallen in love with yoga, many women get upset when the days come when it is undesirable to practice. Inverted postures, which have such a beneficial, healing effect on the body, can harm it on critical days. Accordingly, it is necessary to carefully select the complex for this period. Asanas should not interfere with natural cleansing and help conserve energy. But after the bleeding stops, you can start practicing with them in order to restore hormonal balance.

Ardha Chandrasana, Utthita Hasta Padangushthasana II will help relieve pain and spasms. With weakness, low pressure, it is better not to practice Prasarita Padottanasana, Downward Facing Dog and Parshvottanasana. Supta Virasana, Supta Baddha Konasana, Matsyasana, Supta Sukhasana help to save energy - make it easier to perform with belts, blankets. Supta asanas are good for calming the nerves, removing fluid from the body, and relieving pain in the abdomen.

Tip: Many sitting postures relieve tension, and besides, these days you are not required to complete your entire complex, which means you can pay more attention to the ligaments and joints, acting slowly and deeply.

In general, the best solution would be to download the Iyengar yoga asana course for beginners, selected specifically for women, it will be quite problematic to choose and correctly perform them yourself. In case of violations of the cycle, it is necessary to include in your program inverted postures, twists, asanas that involve the pelvis and perineum - this will improve the outflow of venous blood and will be a good prevention of varicose veins of the small pelvis, normalizes the hormonal background.

A detailed explanation in the video lessons of each pose, their impact on our body and its health will be a great help for beginners and experienced Iyengar yoga practitioners. Take the time to review and study each asana. Many people who have been practicing for more than one year will also find a lot of new things for themselves. By carefully delving into the subtleties and nuances, you will notice that your brain, instead of the usual jumping between different thoughts, is busy listening to the sensations and following the exercise. But this is exactly what we are trying to achieve by doing yoga - concentration and harmony.

Iyengar yoga will help to achieve physical perfection, forget about stress, improve health, prevent the process of premature aging of the body. This direction today is one of the most popular, the doctrine has spread throughout the world.

The yoga practice of Iyengar was originally formed within the framework of hatha yoga, therefore, in these two directions one can find common ground, but one should be aware that there are differences between them.

The teaching was founded by Bellur Krishnamachar Sundararaja Iyengar, he managed to create a practice accessible to everyone. Any person who wants to practice yoga can start practicing, no matter how well prepared he is physically, whether he has diseases.

An individual approach to students allows you to achieve significant success, even if at the beginning of classes the body did not obey, and one could only dream of flexibility and plasticity.

Peculiarities

Beginners should be aware that asanas with pranayama are the main tools of practice. Iyengar yoga poses are static, which means that once a certain pose is taken, it should be maintained for a long time.

If someone looks at the practitioner at this moment, he will see that the person is frozen and does not move. During practice, asanas have a therapeutic effect on the internal organs, spinal column, muscles and ligaments.

Iyengar taught his students that when performing asanas, they must follow all the rules. To get the expected effect, practitioners should not change the sequence of asanas.

The uniqueness of the practice is obvious, for each person they select a set of exercises that he is able to master. People, if they haven't exercised for a long time, can also start exercising and start with a small load, gradually increasing it.

Iyengar personally experienced each of the 200 asanas that are included in the spiritual practice.

In order to make classes accessible even for sick people, the founder of the doctrine suggested using various devices. Chairs, rollers and other improvised items help to take the correct position when performing asanas.

Yoga therapy is given a special place in practice, with its help the yogi's condition is facilitated, which favorably affects the general well-being of a person and alleviates the condition with colds, problems with the gastrointestinal tract, and diseases of the musculoskeletal system.

Thought is a red thread in the teaching, the body shell is no less important than the mental component. Practitioners should strive to pacify the mind, it will be necessary to completely reorganize, bad thoughts should not arise. By practicing, people gain peace of mind, which, together with ease of thinking, contributes to recovery.

In addition to asanas and pranayamas, students study the philosophy of yoga and analyze its moral and ethical principles. Having set goals for themselves, students can achieve them only by changing their worldview, they must completely change their views on life and the system of values.

Spiritual practice is not only suitable for men, Iyengar yoga for women is also available. From the point of view of physiology, the female body differs from the male in features, and if we consider the emotional sphere, then the sensitivity of beautiful ladies is higher compared to the representatives of the stronger sex.

Therefore, another program has been developed for women, having mastered a set of exercises, each lady will be able to remain young for a long time, in addition, she will be able to learn to understand her desires, she will learn to "hear" her own inner feelings.

Hatha yoga and Iyengar yoga: the main differences

Look at the photo of Iyengar yoga, carefully examining the pictures, you can see the differences. In Iyengar yoga, a lot of attention is paid to asanas and their careful study, for this purpose all kinds of additional devices are used, thanks to improvised means, it is possible to take the desired position, so the practice is available to all people.

Indian practice

There are several levels of difficulty in Iyengar yoga:

Elementary. All beginners begin to learn the practice, here they learn relaxation, the correct execution of asanas, which are done standing or sitting, and preparation for asanas in inverted poses is also carried out. At the initial level, important foundations are laid, allowing you to practice yoga correctly.

Basic. Students continue to study asanas, moving on to exercises that are more complex in terms of execution technique. The yogi performs a headstand and shoulderstand and prepares himself for the development of pranayama.

Intensive. Students who have reached this level master the most difficult exercises, they do headstands and forearms, perform deep backbends, pranayama.

Why is the Iyengar method ideal for women?

The Iyengar method is tough and serious enough to encourage the fair sex to start working on herself in order to change her life for the better. This practice involves the application of effort, without effort it is impossible to achieve the desired results.

If a woman does not know how to apply herself, then yoga may be the best choice for her. The method structures, allows you to make the internal state harmonious, self-realization, working from day to day, you will be able to master the technique of performing exercises, and only after that changes will begin to occur in your life.

Turning through the body to her inner "I", a woman manages to unite the body shell with subtle energies - it becomes whole and harmonious.

The Iyengar method requires discipline: here it is not enough just to imagine various pictures in the head, concentration and perseverance are required, the yogi must demonstrate his ability to work and practice regularly.

Monthly course

The program, designed for a month of classes, consists of 4 parts:

At the beginning of the month, yogis practice standing postures, they are basic in yoga. Through the standing postures, practitioners prepare their bodies for other exercises.

After the first part of yoga, forward bends are performed, which give depth to the practice, helping to align the body and mind at the same time, as well as helping to relax.

After completing the second part of the program, you will not only master the technique of simple bends, but also begin to have fun during practice. The benefits can hardly be overestimated, the traction of the spinal column will release it from excessive pressure.

The third part of the program is devoted to backbends, which at first glance seem like a tough nut to crack. Having mastered stretching back, yogis stretch the spine and open the chest.

The last part of the program includes the study and practice of restorative postures and preparation for pranayama, which is a breathing technique that is able to control the subtle energy of the body.

The path of yoga is open to everyone, but everyone should build their practice taking into account the level of their physical fitness, mental and spiritual abilities. Yoga shows the way to self-knowledge, helps to reveal the potential opportunities that can be used.

Iyengar yoga photo

The number of adherents of a healthy lifestyle is increasing every year, as is the number of those people who choose treatment without pills. For many, the practice of “yoga” has become a kind of “pill” for existing diseases, and in particular one of its types, focused on improving the functioning of the whole organism - Iyengar yoga.

Iyengar yoga and its founder

Iyengar yoga originated from hatha yoga in 1975, due to the need for Bellur Krishnamacharom Sundararaja Iyengar to get rid of certain diseases. The future master of yoga, having studied ancient treatises in detail, supplemented the complex of classical hatha yoga with many asanas, thus cutting off to some extent the spiritual component of yoga, and at the same time placing special emphasis on physiology and health.

The Ayengara yoga complex features about 250 asanas, each of which has been personally tested by the guru and has a clear directed effect on the functioning of internal organs. By the way, Sundararaji Iyengar lived up to 95 years and until the last days of his life he practiced yoga himself and taught it to those who wished.

The history of the spread of the doctrine

Of course, while developing the yoga practice of restoring the body, the guru himself did not imagine that his teaching would become so popular all over the world. Moreover, the works of Sri Krishnamacharya Iyengar are set forth in such books as The Light of Life: Yoga, The Art of Yoga, The Tree of Yoga, Pranayama Clarification, and some others. While teaching yoga, the guru had no idea that his method would gain so many followers and the practice itself would become one of the most popular types of yoga even in Russia.

According to the testimony of a student of Iyengar, when he was young, he was fond of a more dynamic and heavy practice for the body, thanks to which Ashtanga Vinyasa yoga appeared, singled out as an independent practice according to the Iyengar method by a student of the guru - Patabhi Jois. Over time, Sri Krishnamacharya, realizing that such a rather tough practice, unfortunately, is not available to many, but only to well-trained warriors, Iyengar yoga was transformed into a slower, meditative practice.

What is Iyengar Yoga

The basics of Iyengar yoga are described in detail in the guru's book "Explanations of Yoga", according to which the position of the body is the most important during classes - it must be relaxed, and in this case we can talk about the correctness of the asana. It is characteristic that Iyengar yoga has several levels, which allows people with different levels of training - from beginners to yoga masters to practice.

Thanks to a special method of using various improvised means during classes, it is possible to significantly reduce muscle load, which makes it possible to increase the effectiveness of classes due to greater relaxation of the body. These types of items include:

• bricks;
• wooden bars of different sizes;
• pillows and cushions;
• belts;
• chairs;
• blankets.

The presented inventory allows even beginners to learn the basic asanas of Iyengar yoga in a short time.

Features of Iyengar Yoga

One of the most important features of Iyengar yoga, which distinguishes this form from many others, is meditation, which is achieved not at the end of the entire complex, but in the process of its implementation, the so-called meditation of action. Its essence is manifested in the fact that a person, being in asanas, simultaneously tries to realize those parts of the body on which this posture rests. If at first it seems very difficult for consciousness to achieve concentration on different parts of the body, then gradually, as one deepens into practice, a person begins to be aware of the whole body at the same time, acquiring a holistic perception. Thus, consciousness eventually learns to enter a meditative state.

Speaking about other features of Iyengar yoga, it should be noted that they appear:

• in the static performance of asanas with the help of various devices (belts, rollers, etc.);
• gradual mastering of the practice from simple asanas to more complex ones, also increasing the time spent in the asana;
• alternation of standing asanas, postures based on backbends and inclinations, asanas for balance and twists;
• paying special attention to inverted postures;
• uniform relaxation and stretching of the body while in the asana;
• a detailed explanation of each posture during classes;
• alignment of the body in the process of training, giving it symmetry, flexibility and strength, which at the same time also entails changes in the energy level of the body.

The features of Iyengar Yoga listed above speak of an individual approach to each specific person during classes, which makes this practice, in comparison with others, more accessible.

Practice Benefits

Compared to classical yoga, Iyengar yoga has some advantages. One of the most important is that this type of yoga allows you to quickly achieve the correct performance of asanas, thanks to the equipment used, which relieves unnecessary tension from the body. Other benefits of Iyengar yoga relate mainly to the effects on the human body, among them are such as:

• improving the condition of the body;
• strengthening the musculoskeletal system;
• improvement of the work of the heart;
• normalization of the nervous system;
• strengthening immunity;
• getting rid of back pain and other muscle pain;
• stabilization of the hormonal background;
• increased endurance, concentration, flexibility.

In addition to the above, it is worth noting that this type of yoga increases stress resistance, improves relationships and eliminates bad habits.

Methods to reduce stress on muscles

As mentioned above, thanks to the use of some equipment, the technique of performing asanas becomes much easier. The fact is that the basis of this type of yoga was originally standing poses, but without special training, their implementation can be difficult, however, when using a belt that is worn on the feet, it becomes much easier to tilt and reach the fingertips with your hands.

The reason for this simplification lies in the fact that the equipment used relieves excessive muscle tension, as a result of which the body relaxes, and the required position in the asana is reached faster.

Feel and effect

Already from the first lessons you can feel how the state of a person is changing, both physical and psychological. Fatigue is removed, efficiency increases, mood improves. If we talk about physiological components, then the very first thing that can be noted is that skin color changes, digestion improves and taste preferences change in favor of proper nutrition.

According to many women, Iyengar yoga not only helps to lose weight (the fact that many are already attracted to yoga), but also relieves problems with the reproductive system, improves the functioning of female organs and promotes pregnancy.

Methodology for using supports

The uniqueness of Iyengar yoga is given by the so-called supports introduced into this practice. Those who have been practicing yoga for a long time know that the incorrect performance of asanas reduces the healing effect. In the teachings of Krishnamacharom Sundararaja Iyengar, the method of constant practice managed to solve this problem by using improvised equipment. For example, for the gradual adaptation of muscles and ligaments to being in the asana, a belt is used. With it, you can improve your stay in postures such as:

• gomukhasana;
• pashchimottanosane;
• eka pada rajak apotasane.

Pashchimottanosana also often uses bars and even bricks. Low pillows, cushions and blankets are used in supta baddha konosana, sukhsana, shvasana, with the help of which tension in the lumbar region is relieved. In general, thanks to all the tools at hand, Iyengar yoga is one of the most comfortable practices.

Who will suit

Iyengar yoga is one of those varieties of yoga that is suitable for almost everyone, regardless of health status (with rare exceptions). It is especially recommended for those who:

• experiencing health problems;
• has a weak immune system;
• never practiced any type of yoga before;
• has poor physical fitness and stretching.

If you have any past injuries or chronic illnesses, you need to tell the mentor so that he can make individual adjustments to the classes.

The benefits and effects of classes

Of course, a lot has already been said about the benefits of yoga practice, however, it would not be superfluous to say that classes according to the Iyengar method:

• increase vitality;
• have a good effect on the general physical, external and psychological state of a person;
• are a good prevention of scoliosis and any diseases associated with the spine;
• make joints mobile and muscles flexible;
• bring the pressure back to normal;
• increase the protective functions of the body;
• prevent the appearance of stress and depression;
• normalize sleep;
• contribute to the overall positive orientation of the individual.

Iyengar yoga for beginners

For beginners, yoga according to the Iyengar method is convenient, first of all, because it is important for a person who has just begun to practice to understand the work of the body in asana, and in this type of yoga there is a clear construction of each posture. The trainer also pays great attention to the control of consciousness during classes. Such a detailed study allows you to better understand the essence of asanas and quickly enter yoga.

Classes in the studio are built in steps, which allows you to move from simple to more complex asanas at an individual pace, simultaneously mastering pranayama and meditation techniques. At home, it is quite difficult to conduct classes in this type of yoga because of the various devices necessary for practice, in the first place. But, nothing is impossible, because if there is a desire to practice yoga, then simple things in everyday life, such as a chair, sofa cushions and cushions, can be reclassified as yoga tools.

In addition, those who are not familiar with yoga need to know that there are small contraindications to classes, such as temperature, the presence of colds or exacerbation of chronic ones. For women, periods of restriction in classes are menstruation and pregnancy.

Equipment

One of the important points that should be studied before starting classes is the issue of equipment. To practice yoga, you will need to acquire:

• special rug;
• comfortable shoes;
• towel, blanket and pillows;
• chairs.

When choosing the right clothing for training, it should be borne in mind that it should not restrict movement and should be elastic. Also, for training, it is better to choose a tight-fitting set, consisting of a T-shirt or T-shirt and leggings. It is very important that the material from which the clothing for classes is made is natural. In terms of color, it is better to choose clothes that are not very bright, so that when practicing in the studio, it does not distract others. It is also worth paying attention to ensuring that there are no (or at least) buttons, zippers and other elements of clothing on the clothes that can injure in the classroom.

A good helper in the selection of everything you need for classes can be stores specializing in sports goods, or even goods for yoga practice. Among the latter, there are online stores. In addition, you can resort to the help of a trainer in the matter of equipment, often this person can tell you where and what you need to purchase.

Meditation Techniques

It is worth saying that according to the Iyengar method, meditation does not stand out as a separate practice from yoga, and indeed from life in general. The Guru believed that a conscious approach to the world around him is incessant meditation. This means that having entered the meditative state, it is necessary to live in it constantly. Exactly the same approach applies to Iyengar Yoga, when meditation is not the end of all asanas, but accompanies absolutely all asanas, helping to free the mind during practice and, thanks to the purity of consciousness, achieve awareness.

With this approach, Iyengar did not deny the fact that meditation, like yoga, has its own stages of comprehension, which can only be advanced slowly, gradually mastering the technique.

Iyengar yoga for women

It must be said that there is a separate school of Iyengar yoga for women, its author is a follower of the teachings of Iyengar, his daughter Gita, who from childhood attended yoga classes conducted by her father, and was well versed in both theory and practice.

Gita Iyengar identified important cycles in a woman's life, such as:

• puberty;
• menses;
• period of pregnancy;
• the onset of menopause.

In accordance with these periods, their asanas are selected for practice. There is an assumption that too intense yoga classes due to the impact of yoga practice on the hormonal background lead a woman to an early menopause. For this reason, the Gita advises to do yoga gradually, without overloading, and in special periods, such as conception or pregnancy, it is necessary to choose the right asanas, because some of them prevent conception or, worse, can provoke a miscarriage.

Iyengar yoga is considered one of the softest static methods. She focuses on fine-tuning the correct position of the body in asanas with the help of a mass of additional devices - rollers, blankets, bricks, which are placed under the hips, back, head, legs to ensure comfort and safety in practice.

The steady growth of interest in spiritual practices, which has been observed around the world for several decades, is largely associated with the name of B.K.S. Iyengar. His school has made a real revolution in understanding and practice, which, in the interpretation of Guruji, has become accessible even for beginners and people with health problems.

This method of teaching is universal, it involves a concentration on details and an individual approach to each student. This is the secret of the popularity of Iyengar yoga, which is one of the most widespread styles in the world. Iyengar yoga especially attracts beginner yogis who have embarked on the path of harmonious development of their personality and who have difficulty with the correct alignment of asanas.

Direction history

The founder and ideological inspirer of this school is one of the most prominent modern gurus Bellur Krishnamachar Sundaraja Iyengar, who from the age of 16 studied with the famous mentor Sri T. Krishnamachar in the Yoga School created with the assistance of the Maharaja of Mysore.

Coming from a poor Brahmin family, a sickly young man at the beginning of his journey, he studied a tough system of dynamic practice, which implies the presence of fortitude, perseverance and large physical reserves in the student, so Iyengar was very hard to learn. But it was this “complexity” that gave him a unique understanding and allowed him to make his body strong and enduring just a few years after the start of classes.

It was then that B.K.S. Iyengar began to give his first lessons. Interestingly, his first students were women who could not master the practice under the guidance of an adult man, so Sri Krishnamachar offered this job to a young man.

The latter was forced to turn to numerous books and deeply study the skill of performing asanas. Thus began the formation of Guruji.

As a result of many years of practice, he came to understand that weakened and sick people, more than others, need the regenerating and healing effect of yoga. Iyengar spent several decades studying the therapeutic effects of asanas on the body, many of which he rediscovered for the wider yogic community. The result of his painstaking work was a new static style, which is a “soft” system for the development of human capabilities adapted for Europeans.

Iyengar sought to make yoga accessible to a large number of students, but he only managed to achieve this in the seventies of the last century, when he opened the Ramamani Iyengar Memorial Yoga Institute, named after his wife. This is how the school appeared - a rethought system of teaching the basics of spiritual and physical practices.

In the late 90s of last year, the famous guru visited our country for the first time at the invitation of the Ministry of Health. Until that time, adherents of this style practiced yoga mainly according to the book “Yoga Deepika”, written by Iyengar. After perestroika, the situation changed dramatically, and the new style became the property of a wide range of people. Soon the first schools of this direction appeared in Moscow, and in 2003 the Iyengar Yoga Association officially began its existence.

Currently, 350 associations bring together teachers and practitioners of this style around the world.

Style Features

This static style pays special attention to the adjustment of asanas - fine and meticulous work in a pose, since a long stay in a static position enhances its therapeutic effect not only on muscles, ligaments and joints, it massages internal organs and harmonizes the work of all body systems. The meaningful practice of asanas, even when performed very slowly, also has a beneficial effect on the mind of a person and his psycho-emotional state. When adjusting asanas, many auxiliary materials are used to maximize the comfort of the practitioner: cushions, blankets, belts, pillows, etc. With the help of these devices, even the most painful areas of the body, which store the memory of injuries, tension and stress, are worked out in asanas. Iyengar yoga "uncovers" such places and heals them, endowing the health of the spirit through the health of the body.

Particular attention is paid to the uniform stretching of the body, due to which it becomes not only stronger and healthier, but also symmetrical. Alignment in the asana is the most important condition for effective practice, as it allows you to keep the cells of the body healthy. In an interview with Yogasara magazine, Guruji explained that a person's well-being depends on the state of the cellular system, which consists of billions of cells. The static practice of yoga allows these essential elements of the body to live and give birth to life.

Alignment of the body performs another very important function - it contributes to the gradual adjustment of energy centers and channels. The latter have a tremendous effect on the subtle body, calm the mind and purify the consciousness. In other words, positive changes occur at deeper levels - in the mental and emotional spheres.

These patterns are the foundation and rationale for the Iyengar method.

Interestingly, this school, unlike some other styles, does not emphasize vegetarianism as the preferred diet. B.K.S. Iyengar has repeatedly emphasized that the rejection of food of animal origin has not yet made anyone a saint, however, when a person practices yoga, he hears the voice of his body, the voice of moderation, which offers exactly the food that is pleasant and beneficial to the body. And that voice needs to be heard. Thus, a person without violence against himself gradually comes to vegetarianism.

Iyengar yoga is the path to health.

Iyengar yoga levels

It consists of a preparatory class and four basic levels (beginner, elementary-2, basic and intensive), the programs of which differ in the level of complexity. All practiced asanas are divided into categories corresponding to different levels of training of students.

Experienced teachers recommend combining visits to basic classes with therapeutic ones. The latter offer anti-stress, restorative, women's, children's and other yoga therapy programs. In addition, there is a teacher's class, a program for older people and preparation for Pranayama, which consists in learning to observe the breath.

Learning goes from simple to complex. Experienced mentors warn beginners against doing difficult asanas, since their body and ability to concentrate are not yet stable.

Standing asanas are the fundamental tools of the method, it is from them that the development of practice begins. The fact is that these poses are better than others to strengthen the body, preparing the physical shell, the emotional and mental state of the student for more difficult stages of the program.

Effect

The style of the school raises vitality, improves overall health and appearance, stops the development of spinal curvatures and restores joint mobility, strengthens the immune system and normalizes blood pressure.

Regular practice allows you to successfully resist stress and depression, it reduces nervous excitability and contributes to the overall harmonization of the personality through a gradual conscious transformation of the body, consciousness and mind.

The process of improvement in any sphere of life is a progressive process. On the contrary, if you stand still for a long time, you will never get anywhere. This directly applies to the ancient teachings of Yoga. Master Bellur Iyengar from the city of Pune in India decided to develop a new method that relies on. The technique is based on the use of breathing techniques and asanas, but in a strict construction. Iyengar yoga is a method where various supports are used when performing exercises. It can be furniture, belts, fabric. The use of additional supports in this type of yoga allows you to achieve the greatest relaxation, reduces the amount of pain.

This type is offered to both beginners and experienced yogis. The method itself can be called more accessible and understandable also because it involves a detailed, detailed individual explanation of each asana.

The duration of each posture is longer than in classical yoga. Practice has shown that a longer stay in the asana has a greater physiological effect on organ systems. Supports are used to stretch and align the body as much as possible. At the same time, the basic principles of the philosophy of yoga teaching are observed:

• sequence (from large muscles to smaller ones);
• gradualness;
• duration.

It is necessary to stand as vertically as possible, connecting the feet. The emphasis of the asana is aimed at the maximum stretching of the soles along the floor plane, and the correct distribution of body weight. The knees need to be tightened and the cups pulled up. Relax the stomach, pull the coccyx in, take the shoulders back. We stretch the spine up, we direct our gaze in front of us.

On inhalation, hands up and connect in a crown above your head. Turning the palms as usual. Pull yourself up again, hold your breath. On the exhale, we lower ourselves and repeat until we have perfected the asana thoroughly.

In the second phase, we lift the leg to the thigh. Here you can perform a lightweight version, for beginners. Place your ankle on the thigh of the other leg. In one version, we pull the shoulders to the ears, in the other, on the contrary, we pull them to the ground.

The peculiarity of the posture in Iyengar is the gradual entry, the use of a lighter version, and a longer retention.

For beginners, one can enter the asana from Tadasana. But for more advanced ones, it is also suitable.

Iyengar provides the first option. From Tadasana, the transition to Trihonasana is carried out by jumping, legs wide apart. We land in the same position. Otherwise, the pose is performed in the same way as in Hatha yoga.

Parshvakonasana

In Iyengar, the performance of this asana provides for the admissibility of using the support with the hand, without lifting the pelvis and without breaking the linearity of the stretched side. As an intermediate support, you can choose a stick for the hand, which is from below.

According to the Iyengar method, it is performed from Tadasana, which we enter by jumping. The emphasis is again on stretching. The performance of all 3 warriors depends on the physiological range of the performer. For beginners, you can perform an intermediate version based on 2 hands, knee, thigh. And again, we recall that the duration of execution is somewhat longer than classical yoga offers.

Very good but difficult pose for beginners. In the Iyengar technique, to achieve the highest verticality, a belt for bringing the elbows together and a chair are used. You can lean on its seat with your lower back, or with one leg until the body gets used to the intermediate position. In the first case, a chair (master also) is placed from the back, in the second, the head.

Performed from Salamba Sarvangasana. You can also use intermediate positions based on a low stool, which is installed on the side of the head and you put your feet on it. The intermediate position should continue until maximum relaxation. After that, the chair is removed from the beginners, and the legs go further behind the head. You can also tighten your hands with a belt.

Savasana

It is performed in the same version and sequence as classical yoga dictates. In the proposed version for beginners, the complex is performed during the first 2 weeks of classes. Then the sequence of poses changes.

Feel and effect

The main objective of the method is to teach beginners to move along a simpler and more understandable path. At the same time, the emphasis is on balance, relaxation and muscle strengthening. Swaying while performing an asana can indicate a lack of relaxation and alignment of the body. The chest in the correct position should not experience pressure. In this case, the internal organs take on a natural volume and shape. Their function is not impaired by oppression from unnatural bending.

Intermediate supports allow you to quickly adapt to the asana, and therefore are very useful for beginners. A feeling of discomfort in the joints and soreness in the muscles indicate progress towards perfection.

One of the essential points in the Iyengar technique is the training of the articular bags of the spine and its stretching. The joints of the arms and legs are also affected.

However, the most important aspect of yoga still calls stretching and relaxation. Being relaxed does not mean being still. Relaxation in the state of muscle contraction will stop the unnecessary expenditure of energy, revitalize the nerve centers, and concentrate the scattered energy. Savasana in combination with filling with health, improves the innervation of the vegetative systems.

Methodology for using supports

Any asanas while mastering them can be performed incorrectly. This significantly reduces the therapeutic effect. Iyengar yoga solves this problem. In many postures, a strap is used to allow the joints, ligaments, and muscles of the arms to slowly adjust to the increased range of motion.

The following asanas are examples:

• gomukhasana;
• pashchimottanosana;
• eka pada rajak apotasana.

• supta baddha konosana;
• sukhasana;
• shavasana;

use flat large and small pillows, or blankets. This allows you to reduce sagging and tension in the lower back, or eliminate such a nuance as knees sticking up. Also in Parshvottanasana, bricks or logs can be used. In the conditions of modern gyms, a step platform is very useful.

The Iyengar technique will allow you to touch the wonderful world of yoga with the greatest comfort. Good luck!