Yoga For Beginners – Class 4

Focus: In addition to consolidating poses learnt in the previous classes, Class 4 introduces the standing pose Virabhadrasana I. This pose will be great for strengthening your legs, but also for leaning about how to care for your spine. The precision and alignment in Iyengar Yoga has many therapeutic applications. Many poses can be adapted where necessary to make them more accessible to a greater range of bodies, personalities and ages. The restorative side of this yoga method is introduced towards the end of this class when you lie down with your legs elevated. Yoga can also be very effective in helping to reduce stress and anxiety.

Key Poses: Virabhadrasana I, simple cross leg twist, legs up the wall.

Equipment: Mat, 2 blankets, 2 blocks, belt.

Level: Beginner

Duration: 55 min

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  1. Linda K

    Always good to revisit the basics and reinforce the foundation. Thank you SO much for creating this for the Iyengar practicing community. I feel so grateful to have this wonderful, comprehensive resource, delivered with clarity, efficiency, and thoroughness.

  2. Ranjita M

    Hi, I have completed the 4th class, but I cannot mark as complete. Would appreciate if you could click on “Mark Complete” so that I cam progress to the next.


    • Rod

      Hi Ranjita,

      Sorry to hear you had that trouble. In order to mark classes complete, ensure you navigate to the page and view the class via the course page. You will need to let the video finish completely. This will highlight the mark complete button and allow you to click on it. You can email me if you have any further issues.

      Best wishes,


  3. Ines C

    Hi Rod, thank you for these beginners classes, I am really enjoying practising with you. Just one question, I am finding it very challenging to keep my balance in Virabhadrasana I. Any suggestions on how to improve my balance in this pose?

    • Rod

      Hi Ines,

      Thank you for your comment. Glad to hear you are enjoying the classes. Yes virabhadrasana I is often a difficult one to balance in. Some tips that might assist include fixing your gaze on one point across the room in the distance in front of you, keeping your head still and doing the pose with your back heal to the wall.

      I hope this helps!

      Best wishes,


  4. ivana j

    I have done Iyengar yoga for 10 years but stopped for about 2 years now. I am really enjoying these beginners classes and look forward to to moving through them to reconnect with my practice. Thank you for the detailed and nicely paced instructions.

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