Beginner Pose Library

Explore individual asanas separately and in depth. The Beginner Pose Library course will help you to consolidate your understanding of core Iyengar poses at the beginner level.


Who is this course for?

  • Individuals wanting a more detailed understanding of particular asanas
  • Those looking to supplement their practice whilst completing the Basic Beginner and Beginner Extension courses

How will this course help me?

These tutorials encompass a range of key Iyengar yoga poses at the beginner level. Gaining a more detailed understanding of these asanas will help to prepare you for the intermediate level classes.


What do I get from this course?

  • A comprehensive and structured approach to key asanas at the beginner level
  • Essential foundations and key principles clearly communicated to help you go further on your yoga journey
  • Step by step tracking of your progression through the course
  • Email reminders to help keep you motivated and on track
  • Email support from your teacher


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Get unlimited access to all courses, weekly class videos, pose library, sequences, in-depth articles and more. Cancel anytime.

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Adho Mukha Svanasana - Downward Facing Dog Pose

Outline: Adho Mukha Svanasana (downward facing dog pose) is a well known yoga pose that can be practiced in nearly every yoga sequence. It is energising and strengthening when practiced actively, calming and rejuvenating when practised with support. The pose is presented initially in a modified form, which is helpful if you have stiff shoulders and hamstrings. You will then learn techniques that will bring you more deeply into the full pose.


Benefits: Increased shoulder, spine, hamstring and calf flexibility. An overall strengthening pose.


Equipment: Mat


Level: Beginner


Duration: 10 min

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Baddha Konasana & Janu Sirsasana - Bound Angle Pose & Head to Knee Pose

Outline: This tutorial introduces the seated poses Baddha Konasana and Janu Sirsasana.  Experience the benefit of linking these two poses together. Learn the hip and knee opening first, then develop the straight leg position. The option of using of props to support your spine and protect your knees is explored.


Benefits: Improved hip, groin, knee and hamstring flexibility. Helps build lower back flexibility and strength.


Equipment: Mat, 2 blankets, belt


Level: Beginner


Duration: 10 min

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Bharadvajasana - Bharadvaja's Twist

Outline: This tutorial introduces the twisting pose Bharadvajasana. This is a great pose for exploring the basic principles of all the twisting yoga poses. You will learn how to set yourself up with a stable foundation and then apply techniques which help to create space in the spine as you turn. The alignment of the body in this pose is more complicated than its companion simple cross leg twist. This tutorial systematically breaks down where your feet need to be, what angle your hips need to be, and the role of the arms in steering the pose. The twisting poses can be inwardly penetrating in their effect and are traditionally considered to be helpful for the abdominal organs.


Benefits: Improved spine, knee, shoulder and neck flexibility. Helpful for abdominal organs and digestion.


Equipment: Mat, 2 blankets, block


Level: Beginner


Duration: 10 min

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Chatushpadasna - Four Feet Pose

Outline: Chatushpadasana introduces fundamental techniques that are used in other more complex back bending poses. You will learn the correct position for aligning the shoulder blades. This will help you later when learning Salamba Sarvangasana (shoulderstand). Chatushpadasana can help to give you a sense of what an "open chest" feels like.


Benefits : Increased upper back flexibility, increased shoulder mobility, chest opening, increased leg muscle strength.


Equipment: Mat


Level: Beginner


Duration: 10 min

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Dandasana - Staff Pose

Outline: In this tutorial you will learn key actions for Dandasana. These techniques can be applied to other more complicated seated poses in the future. Safe methods for supporting your spine in seated positions are explored. You will also be guided on the use of props to assist you in the pose.


Benefits: Increased spine and leg muscle strength.


Equipment: Mat, 2 blankets, belt


Level: Beginner


Duration: 10 min

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Gomukhasana - Cow Faced Pose & Garadasana - Eagle Pose

Outline: Join Rod in this exploration of the shoulder opening poses Gomukhasana and Garadasana. Learn techniques for modifying the poses if you have restricted range of movement. Gaining flexibility in the shoulders and upper back will assist the development of most poses at this level.


Benefits: Increased shoulder mobility, increased upper back flexibility, neck release.


Equipment: Mat


Level: Beginner


Duration: 10 min

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Utthita Parsvakonasana - Extended Side Angle Pose

Outline: Learn Utthita Parsvakonasana in this online tutorial. Regular practice of this fundamental standing pose will assist you in strengthening your leg muscles. It is an asana that also helps you to build greater hip and shoulder mobility. Learn the basic points of alignment and develop your understanding step-by-step.


Benefits: Increased spine and leg muscle flexibility and strength, increased shoulder, hip and ankle mobility. Enhanced overall body strength and awareness.


Equipment: Mat, block


Level: Beginner


Duration: 10 min

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Parsvottanasana - Intense Side Stretch Pose

Outline: Learn parsvottanasana. This video tutorial introduces this fundamental standing pose. You will learn how to lengthen the muscles at the backs of the legs without putting strain on your spine. Techniques for performing the pose without collapsing your chest are explored. Learn the hip rotation and foot placement fundamental to this asana.


Benefits: Improved hamstring flexibility, increased ankle and spine mobility, enhanced overall body awareness.


Equipment: Mat, 2 blocks


Level: Beginner


Duration: 10 min

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Prasarita Padottanasana - Wide Legged Standing Forward Bend

Outline: This tutorial introduces the standing pose Prasarita Padottanasana. It is an ideal asana to be practicing when first starting yoga. It highlights and corrects stiffness in your leg muscles and hips. You will be guided through the pose in stages, learning techniques to correctly align the spine as you progressively get deeper into the pose.


Benefits: Increased leg muscle flexibility and strength, increased hip mobility. With continued practice this pose will have a calming effect.


Equipment: Mat, 2 blocks


Level: Beginner


Duration: 10 min

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Supta Baddha Konasana - Reclining Bound Angle Pose

Outline: Learn how to set up for Supta Buddha Konasana. This pose opens the chest and hips whilst promoting relaxation. It is an ideal pose to use at the start of each practice. Learn how to correctly position props in order to maximise the benefits of this rejuvenating pose.


Benefits: Opens the chest, gives freedom to the diaphragm, softens the abdomen, improves flexibility in the hips and knees, promotes relaxation.


Equipment: Mat, blanket, bolster, belt


Level: Beginner


Duration: 10 min

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Supta Virasana

Focus: Supta Virasana is a great pose for improving knee mobility, and quadriceps flexibility. It is eventually an ideal starting position for an active Iyengar yoga sequence. This tutorial guides you through three different approaches to the pose. Initially a version of the pose is included for newer students working with stiffness. You are then shown how to gradually reduce your reliance on supports. Eventually you practice a version of supta virasana that requires only a bolster and blanket. Once this pose has been consolidated, it can be used as a starting point for your practice sessions.


Key Poses: Supta virasana


Equipment: Mat, 2 bolsters, 3 blankets, block


Level: Intermediate


Duration: 10 min

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Tadasana - Mountain Pose

Outline: Tadasana is an ideal starting point if you are new to yoga. It is also a pose experienced practioners can use regularly to assist with a process of ongoing refinement of body awareness.  It helps you to learn how to align your whole body in order to balance evenly over the soles of the feet. Your spine will become more supported and stronger as you work with the actions that strengthen your legs. This solid foundation will help you to stand with a more open chest. Tadasana is a pose which simultaneously contains some of the most basic and advanced yoga teachings.


Benefits: Helps to improve overall body awareness and posture. Highlights and corrects poor posture habits. Promotes a sense of both physical and mental stability.


Equipment: Mat


Level: Beginner


Duration: 10 min

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4 Comments

  1. Lora D

    Hi! Just wanted to say what an incredibly good course this is, and to thank you for publishing it on line for all of us too learn and get better posture, strength, stability and balance. Can’t wait to progress enough so i can try the specialist classes and the Intermediate course. The teaching is superb, calm, thorough, with a great pace, and with excellent visual demos and great explanations, too. Thank you!

    • Rod

      Hi Lora,

      Thank you for your feedback. I’m really glad to hear you are connecting with the teaching and finding it helpful. Looking forward to doing more yoga online with you into the future.

      Best wishes,

      Rod

    • Rod

      Hi Pauline,

      Thanks for your question. Yes there are a few beginner sequences in the sequence library. You can find them under “S” for standing poses in the
      “sequence by focus” tab.

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