Yoga Poses

Tadasana is the foundation of all standing poses in Iyengar yoga. Learn proper alignment, how to activate the legs and lengthen the spine.

Utthita Trikoṇāsana

Triangle Pose

Utthita Trikonasana develops stability, stretches the lateral muscles and improves breathing. Learn proper technique with the Iyengar method.

Vīrabhadrāsana I

Warrior I

Virabhadrasana I builds leg strength and opens the chest. Learn how to align the pelvis and direct energy upward using the Iyengar method.

Vīrabhadrāsana II

Warrior II

Virabhadrasana II develops leg strength and hip stability. Learn Iyengar alignment for this iconic standing pose.

Utthita Pārśvakoṇāsana

Extended Side Angle Pose

Utthita Parsvakonasana extends the entire lateral line of the body. Learn the Iyengar technique for maximum stretch and chest opening.

Pārśvottānāsana

Intense Side Stretch Pose

Parsvottanasana intensely stretches the hamstrings and calms the mind. Learn to practice safely with blocks using the Iyengar method.

Prasārita Pādottānāsana

Wide-Legged Forward Bend

Prasarita Padottanasana stretches the hamstrings and calms the mind. Learn all four variations of this pose using the Iyengar yoga method.

Vṛkṣāsana

Tree Pose

Vrksasana develops balance, concentration, and inner stability. Learn how to "root" the foot and extend upward using the Iyengar method.

Ardha Candrāsana

Half Moon Pose

Ardha Chandrasana combines balance, strength, and stretch in one elegant pose. Learn the Iyengar technique with a block for a safe transition.

Parivṛtta Trikoṇāsana

Revolved Triangle Pose

Parivrtta Trikonasana combines rotation and balance. Learn how to prepare the body and safely enter this advanced pose using the Iyengar method.

Seated

Daṇḍāsana

Staff Pose

Dandasana is the foundation of all seated poses in Iyengar yoga. Learn how to build a stable base and lengthen the spine in a seated position.

Baddha Koṇāsana

Bound Angle Pose

Baddha Konasana opens the hip joints and improves circulation in the pelvis. Learn proper technique with props using the Iyengar method.

Upaviṣṭha Koṇāsana

Wide-Angle Seated Forward Bend

Upavistha Konasana stretches the inner thighs and hamstrings while strengthening the spine. Learn how to enter this pose safely.

Vīrāsana

Hero Pose

Virasana stretches the thighs and ankles, relieves tired legs, and is ideal for meditation. Learn the safe Iyengar technique.

Gomukhāsana

Cow Face Pose

Gomukhasana deeply stretches the shoulders, arms, and hip joints. Learn how to achieve the pose safely with the help of a strap.

Padmāsana

Lotus Pose

Padmasana is the classic meditation posture in yoga. Learn how to achieve it safely and which preparatory poses you need.

Jānu Śīrṣāsana

Head-to-Knee Pose

Janu Sirsasana stretches the hamstrings and calms the nervous system. Learn the correct Iyengar technique and how to adapt the pose.

Paścimottānāsana

Seated Forward Bend

Paschimottanasana stretches the entire posterior chain and calms the mind. Learn the correct technique and how to avoid back strain.

Backbends

Uṣṭrāsana

Camel Pose

Ustrasana opens the chest, stretches the entire front body and strengthens the spine. Learn proper Iyengar technique with props for a safe backbend.

Bhujaṅgāsana

Cobra Pose

Bhujangasana strengthens the back, opens the chest and improves spinal flexibility. A foundational Iyengar yoga pose accessible to beginners with proper technique.

Setu Bandha Sarvāṅgāsana

Bridge Pose

Setu Bandha Sarvangasana opens the chest, strengthens the legs and calms the nervous system. A safe backbend for beginners with many prop-supported variations.

Ūrdhva Mukha Śvānāsana

Upward-Facing Dog

Urdhva Mukha Svanasana strengthens the arms and back, opens the chest and improves posture. A key pose in Iyengar practice with precise alignment.

Dhanurāsana

Bow Pose

Dhanurasana is a powerful backbend that stretches the entire front body and strengthens the back. Learn the safe Iyengar technique with a belt.

Matsyāsana

Fish Pose

Matsyasana opens the chest, stretches the neck and stimulates the thyroid gland. A traditional counterpose to Sarvangasana in the Iyengar sequence.

Ūrdhva Dhanurāsana

Wheel Pose

Urdhva Dhanurasana is the queen of backbends — it demands strength, flexibility and precise technique. Learn the safe Iyengar approach with props and a wall.

Twists

Bharadvājāsana

Bharadvaja's Twist

Bharadvajasana is a gentle twist that massages the abdominal organs and relieves back tension. An accessible pose for beginners in Iyengar yoga.

Marīcyāsana III

Marichi's Pose III

Marichyasana III is a deep twist that massages the internal organs and improves spinal mobility. A precise Iyengar technique for intermediate practitioners.

Ardha Matsyendrāsana

Half Lord of the Fishes

Ardha Matsyendrasana is a classic deep twist that improves spinal flexibility and massages the internal organs. A key pose in Iyengar yoga.

Parivṛtta Pārśvakoṇāsana

Revolved Side Angle

Parivrtta Parsvakonasana combines a deep twist, balance and strength. An advanced Iyengar yoga pose requiring precise preparation and props.

Jaṭhara Parivartanāsana

Supine Twist

Jathara Parivartanasana is a gentle supine twist that massages the abdomen, relieves the back and calms the mind. Ideal for ending a practice.

Inversions

Adho Mukha Śvānāsana

Downward-Facing Dog

Adho Mukha Svanasana is one of the most important poses in yoga — it simultaneously strengthens, stretches, and calms. Learn proper Iyengar alignment.

Sālamba Sarvāṅgāsana

Supported Shoulderstand

Sarvangasana is the "mother of asanas" according to Iyengar. Learn how to practice it safely with blankets and avoid neck strain.

Halāsana

Plow Pose

Halasana intensely stretches the spine and posterior chain, calms the nervous system, and improves sleep. Learn safe entry and variations.

Śīrṣāsana

Headstand

Sirsasana is the "king of asanas" according to Iyengar. Learn how to build a stable base, enter safely, and when to avoid this pose.

Viparīta Karaṇī

Legs Up the Wall

Viparita Karani is a gentle inversion accessible to all levels. It relieves fatigue, reduces leg swelling, and calms the nervous system.

Prasārita Pādottānāsana

Wide-Legged Headstand Prep

Prasarita Padottanasana with head on the floor is a gentle inversion and preparation for headstand. It strengthens the legs and stretches the posterior chain.

Restorative

Supta Baddha Koṇāsana

Reclining Bound Angle Pose

Supta Baddha Konasana opens the hips, stretches the groins and deeply calms the nervous system. A restorative pose with a bolster for complete relaxation.

Śavāsana

Corpse Pose

Savasana is the most important and most difficult pose in yoga — complete relaxation of body and mind. Learn the proper Iyengar technique for deep relaxation.

Supta Vīrāsana

Reclining Hero Pose

Supta Virasana deeply stretches the thighs, knees and ankles while calming the nervous system. Requires proper preparation and props for safety.

Sālamba Bālāsana

Supported Child's Pose

Supported Balasana is a deeply calming pose with a bolster that relieves stress, fatigue and back tension. Accessible to everyone and ideal for restoration.

Viparīta Karaṇī

Restorative Legs Up the Wall

Restorative Viparita Karani with a bolster under the hips is the queen of restorative poses. Relieves tired legs, calms the mind and regulates the nervous system.

Supta Pādāṅguṣṭhāsana

Reclining Hand-to-Big-Toe Pose