Level: Beginner
You’ll need: a bolster, four or five blankets (or towels), a strap, a wall, a block (a sandbag and a chair if you have them)
Includes: supported chest opening over a bolster, Supta Baddha Konasana, Setu Bandha Sarvangasana on a bolster, Viparita Karani, a supported twist and Upavistha Konasana with the head supported.
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Today’s class is dedicated to restoring energy. We take six supported poses and stay a little while in each, not too long. It’s just enough to relax and allow yourself to be there. Take your time with the set-up: we always have to adjust according to the props that we have, so I show how to fold and roll the blankets for the neck, the arms and the legs. For those of you who have a flat neck or any kind of neck issues, the rolled blanket will feel good to support the neck. Viparita Karani is a very relaxing and restorative pose, and it helps to revitalize the energy in the legs. A quiet practice like this brings the mind and body to a state of calm and stillness, so you can release both physical and mental tension.
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IN THIS CLASS YOU’LL LEARN TO
• Roll a blanket to support the neck when you lie back over the bolster
• Set up the strap and the blankets so the legs and arms rest in Supta Baddha Konasana
• Keep the legs together with a strap in Setu Bandha Sarvangasana and Viparita Karani
• Rest the abdomen on the bolster in the twist and let the breath stay soft
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SELF-PACED PROGRAMS 👇
New to Iyengar yoga? Start with the Foundational course: 18 classes over six weeks.
► 30 Days of Iyengar Yoga for Posture & Alignment
► Foundational I & II Bundle
► Browse all programs
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CHAPTERS
0:00 Welcome
1:20 Lying back over a bolster, neck on a rolled blanket
6:30 Supta Baddha Konasana with a strap and blankets
13:50 Setu Bandha Sarvangasana on a bolster
17:55 Viparita Karani at the wall
23:15 Twist over the bolster
27:10 Upavistha Konasana, head supported
30:10 Savasana
35:55 Closing
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