Focus: This class begins by introducing a pose that will be ideal to use at the start of each sequence. Whenever specific yoga equipment is used in the course, as is the case with this pose, alternatives are suggested for people who do not have access to props. Common objects from around the home will often work just as well in the beginning. Some great poses for improving shoulder mobility are introduced at this point. A version of the famous pose adho mukha svanasana (downward facing dog pose) is also included for the first time. This is an ideal pose for learning how to improve hamstring flexibility without putting strain on your spine. It will be a key pose to regularly practice, and will be further developed in coming classes. Seated poses are gradually being included more at this stage in the course. The kneeling seated pose virasana is introduced here. It can be helpful in terms of improving the overall health of your knees. A balanced Iyengar Yoga sequence at this level will include a range of poses from the standing, seated and restorative groups.
Key Poses: Adho mukha svanasana, garudasana and gomukhasana arm variations, virasana.
Equipment: Mat, chair, bolster, 2 blankets, 2 belts.
Duration: 60 min