Pranayama basics – the Iyengar method by Myka Ransom
चले वाते चलं चित्तं निश्चले निश्चलं भवेत् ।
योगी स्थाणुत्वम् आप्नोति ततो वायुं निरोधयेत् ॥२॥
cale vāte calaṁ cittaṁ niścale niścalaṁ bhavet |
yogī sthāṇutvam āpnoti tato vāyuṁ nirodhayet ||2||
“When the breath is unsteady, the mind is unsteady. When the breath is steady the mind is steady, and the yogi becomes steady. Therefore one should restrain the breath” – Hatha Yoga Pradipika II.2 (translated by Brian Dana Akers)
Prana’ is usually translated as ‘breath’, but breath is only one of its manifestations: in addition to breath, prana means respiration, life, vitality, energy, or strength*. Pranayama is the yogic discipline of guiding life energy by regulating and controlling the breath according to place, time, and number**. In yoga, breath and consciousness are conceived as paired, and pranayama, when practised appropriately, has beneficial mental effects such as improved self-awareness, capacity for concentration, and relaxation.
There are hundreds of yogasanas ranging from beginning to advanced - similarly there are many and various pranayamas. Just as there are foundational asanas such as Tadasana, Trikonasana, Dandasana, there are foundational pranayamas such as Ujjayi, Viloma, and Bhramari.
In this 4-week course at Yoga Metta we will survey concepts and practices fundamental to pranayama as taught in the Iyengar method, including:
· Recognizing intrinsic connections between familiar yoga poses and the breath
· Exploring supported asanas and wall rope work to help understand preliminary requirements for supine and seated pranayama practice
· Acquainting ourselves with basic patterns associated with Ujjayi, Viloma, and Bhramari pranayamas
Prerequisite: at least 3 months’ regular practice of Iyengar yoga
At the end of the course you will have tools to help you further explore connections between body, breath, and mind in your yoga practice. Beginners to pranayama will also be equipped to start a simple home pranayama practice.
* BKS Iyengar Light on Pranayama
** Patanjali yoga sutra II.50
4 week course Thursday evenings 5.30pm-6.30pm in April (4, 11, 18, 25) Book here
Neck and Shoulder Health: Support with Iyengar Yoga by Jo Lovell
In our modern, technology-driven lifestyles, the shoulders and neck often bear the brunt of stress and tension. If you find yourself grappling with discomfort or pain in these crucial areas, consider the precision and alignment principles, Iyengar Yoga offers to alleviate shoulder and neck problems. Let's explore how Iyengar Yoga can be a transformative ally in supporting the shoulders and neck.
Understanding the cause: Unravel the complexities of shoulder and neck problems, exploring common culprits such as poor posture, prolonged sitting, and stress. Iyengar Yoga emphasises understanding the root causes, laying the groundwork for a targeted and effective approach to healing.
Precision and Alignment:Iyengar Yoga places a profound focus on alignment, creating a solid foundation for the health of the shoulders and neck. Learn how precise postural alignment in foundational poses like Tadasana (Mountain Pose) and Adho Mukha Svanasana (Downward-Facing Dog) can promote strength and stability in the shoulders, preventing strain.
Targeted Shoulder and Neck Asanas:Explore shoulder-centric asanas designed to build strength and flexibility. Poses such as Garudasana (Eagle Pose) and Gomukhasana (Cow Face Pose) are tailored to specifically engage and invigorate the shoulder muscles, promoting both strength and flexibility.
Asanas for Relief:Explore specific sequences of asanas specifically designed to address shoulder and neck problems. Poses like Bhujangasana (Cobra Pose) and Setu Bandhasana (Bridge Pose) work to release tension, improve flexibility, and strengthen the muscles surrounding these vulnerable areas.
Prop Support:Experience the transformative power of props in Iyengar Yoga's prop toolkit. From using belts to aid shoulder movement to bolsters to help create space neck vertebrae, props play a vital role in enhancing the effectiveness of the practice, providing targeted support for healing.
Whether you're on the path to recovery from an injury or navigating chronic discomfort, the beauty of Iyengar Yoga lies in its adaptability to meet your unique needs. By pinpointing the root cause, practicing mindful alignment, incorporating targeted healing asanas, and integrating supportive props, Iyengar Yoga offers a comprehensive approach. This holistic method not only fosters physical resilience but also promotes mental harmony. Experience the transformative power of Iyengar Yoga and develop strong, resilient shoulders and a liberated neck.
Neck and Shoulder workshops upcoming at Yoga Metta here
Hip Health: Soothing The Hips Through Iyengar Yoga - By Jo Lovell
Here are some excerpts from Jo’s recent article on hip health, link below to go to her blog to read the full post.
“…….The hips, pivotal to our daily movements, can sometimes become a source of discomfort or limitation. Whether it's stiffness, pain, or reduced mobility, hip problems can significantly impact our well-being. Hip issues can manifest in different forms, from general tightness and discomfort to more specific problems like hip impingement or arthritis. Considering the prevalence of hip replacement surgeries, it becomes evident that it is essential to preserve the vitality of this crucial joint………
…….The Iyengar methodology emphasizes symmetrical alignment, allowing us to develop a keen awareness of our hips' positioning. We learn the art of standing correctly and work towards resolving imbalances in our posture. The poses align the hips and develop flexibility and strength in the muscles and connective tissues surrounding the hips. This enhances the range of motion in the in the hip joints while at the same time provides vital stability. Hip opening poses like Baddha Konasana or Bound Angle pose help create space in the hip joints and improve their flexibility. Tight groins are a source of restricted movement in the hips, gradually over time with consistent practice the groins become pliable and hips more mobile. The poses practiced for the hips improves the blood circulation and lubrication of synovial fluid which contributes to the nourishment of the hip joints, helping their overall health and function………………..
……………..In conclusion, hip health through Iyengar yoga is a dynamic exploration of balance, flexibility, and awareness. Whether you're aiming to release tension in tight hips or enhance stability in flexible ones, the principles of Iyengar yoga, provide a comprehensive approach. By incorporating precise alignment, targeted stretches, and strengthening poses, Iyengar yoga becomes a transformative tool for nurturing the well-being of our hips. Remember, it's not just about the physical postures; it's a holistic practice that integrates breath, awareness, and a compassionate understanding of our body. May your yoga practice bring about a harmonious union of strength, flexibility, and a deep sense of well-being in your hips and beyond.
Read the full article on Jo’s blog here
If hip pain isn’t too limiting, joining a regular Iyengar yoga class can be helpful. You can find information about our regular classes at Yoga Metta here
Alternatively, for a more personalised approach, and if movement is more limited our therapy sessions may be more suitable for you. These sessions take place at Yoga Metta on Wednesday mornings, you can find more information and book your slots here.
We're also excited to be running our second in the series of joint care workshops - the hips will be at Yoga Metta - Sunday, January 21st, from 10 am to 1 pm. This morning workshop is now full but we still have 6 spaces spaces available for the same session but in the afternoon 2-5pm. Click here for more details and to secure your spot.
Nurturing Your Knees: A Journey to Healing through Iyengar Yoga - By Jo Lovell
Our knees truly are remarkable joints. They're not only the largest but also among the most intricate in the body. Despite their astonishing flexibility, they bear the weight of our entire body on their various surfaces. With every bend, the knee's ligaments and bones must move precisely to ensure smooth functioning. Considering how frequently we use our knees throughout the day, it's no wonder they're susceptible to potential damage and strain, especially in the realm of sports injuries. However, knee pain is a common issue that can affect people from all walks of life, regardless of age. Whether it's the result of an injury, regular wear and tear, or other factors, knee discomfort can have a significant impact on both our physical and emotional well-being.
In our first Iyengar yoga class, we're introduced to the concept of alignment, which plays a vital role in our practice. We focus on lifting our kneecaps and aligning them properly with our ankles and hips. Our teachers emphasise the importance of alignment in all the poses, making us more aware of it. Given the intricate function of our knees, it's now clearer than ever how essential alignment is for their well-being.
Standing poses, when performed with proper alignment, play a crucial role in strengthening the legs and offering stability to the knee joints. During my time in Pune, India at the Ramamani Iyengar Memorial Yoga Institute, I vividly recall learning that the Iyengar’s regarded the condition of one's legs as a symbol of vitality and youthfulness, much more so than the face!
Knee stiffness can bring about discomfort and pain, whether you're at the extremes of straightening or bending the knee. This stiffness might be a result of an injury, cartilage damage, or arthritis, including rheumatoid and osteoarthritis. In cases of chronic knee issues, achieving full extension of the knee joint becomes a challenge. The hamstrings tend to tighten, the joint thickens, and adhesions develop over time, making it difficult for the joint to fully straighten. To address this, non-weight-bearing straight leg poses can be incredibly beneficial. They help alleviate the problem by allowing for controlled non weight bearing movement. Additionally, bending the knees with appropriate support behind them can aid in stretching the joint surface and promoting improved blood circulation and lubrication.
Always pay close attention to what your body is telling you during your poses. If you consistently experience knee pain, modify your pose to eliminate the discomfort. You can sit higher, use a belt to reach your feet, or incorporating a brick. Crucially, don't hesitate to communicate with your teacher about any discomfort or pain you're encountering.
“Yoga is a mirror to look at ourselves from within”
B.K.S Iyengar
Our yoga practice has a unique way of bringing things to the surface, giving us a chance to address them. It's quite common for us to overlook small signals from our body and push through. Yet, yoga serves as an early warning system, provided we listen and act when necessary. Your legs might benefit from some strengthening to support the knees, alignment to ensure that the bones and cartilage move correctly, stretching to enhance blood flow and lubrication, or rest to help your knees recuperate. It is the combination of different asanas, each offering these unique benefits, that can truly make a significant positive impact.
Some individuals find that they can effectively address their knee issues in a regular class setting. However, for those seeking a more personalized and in-depth approach, Iyengar Yoga therapy can be a fantastic choice. Experienced teachers Jo and Gerda devise a unique sequence of asanas that specifically target your knee condition, providing careful adjustments and utilizing props when needed. This is what one of our yoga therapy students who has osteoarthritis in her knees had to say:
“I couldn't be more satisfied, with the yoga therapy sessions with Jo & Gerda. The personalised corrections have proven immensely beneficial, aiding in my better understanding. I've witnessed noticeable improvements in both my asanas and overall well-being. Moreover, I've gained a newfound sense of optimism about what I can achieve and have become more forgiving towards my own body.” Geraldine Hale (Yoga Therapy Student) October 2023
With patience and a consistent practice, many people have reported substantial improvements in their knee health through this approach. It's a testament to the power of Iyengar Yoga which was the originator of yoga therapy through the efforts of B.K.S Iyengar.
By Jo Lovell – Certified Iyengar Yoga Teacher – Level 3
If knee pain isn’t too limiting, joining a regular class can be helpful. You can find information about our regular classes at Yoga Metta here
Alternatively, for a more personalised approach, and if movement is more limited our therapy sessions may be more suitable for you. These sessions take place at Yoga Metta on Wednesday mornings, you can find more information and book your slots here.
We're also excited to be running our first in the series of joint care workshops - the knees will be at Yoga Metta - Sunday, December 3rd, from 10 am to 1 pm. This morning workshop is now full but we still have some spaces available for the same session but in the afternoon 2-5pm. Click here for more details and to secure your spot.
Exploring the Benefits: Iyengar Yoga Workshops
Uncertain about committing to more than a short class? …. Here’s how a workshop could be beneficial for your practice...
More Depth:
More time gives an opportunity to experience yoga poses in a bit more depth. Sometimes that means more detail, or even taking more time to understand and prepare the body to achieve a more difficult pose.
If we take a pose like Padmasana as an example, which involves leg folding - in a short class situation, it may not be possible to achieve the pose. However, in a workshop where we have longer to work on bringing movement to the hips, the pose may become more achievable.
Different Teaching Styles:
We all have our teachers we love and the ones we resonate with. However, different teachers can offer us fresh perspectives and insights that may have been hidden before. Varied approaches can bring new understanding, complementing, and expanding on classes with our regular teachers.
Although Iyengar yoga teachers begin with a similar standard of teaching, you will find our styles of teaching still vary! Each teacher will bring their own unique personality and experience into their classes and workshops. Also with the various paths in yoga - each teacher will express their knowledge based on their own individual interests and focus.
They’re Fun!
Yes, a workshop can be fun! Often new ways of approaching poses are introduced, and you may find you achieve a pose you couldn’t have imagined doing before. Yes, they can sometimes be more physically demanding than a class, but workshops are always paced accordingly. And, although we may sometimes work more intensely, there is often much more time for discussion and also relaxation as well.
Community
Meeting like-minded people and spending a morning or day together with people who all have a shared interest in Iyengar yoga. Friendships are made, props, laughs, and smiles are shared.
Mind/Body - Connection
With a longer time to explore yoga poses and the breath, there is more opportunity to feel a connection between the body and the mind. Workshops can also leave us with renewed motivation and inspiration in our yoga practice.
Exploring Different Themes
Even when a workshop doesn’t have a titled theme, the teacher will generally approach the workshop with a theme in mind. It may be the focus is backbends, or for the health of the spine, or even how to integrate yoga philosophy into our practice. A workshop can be an opportunity to focus on a particular part of our yoga practice.
Philosophy and Other Aspects of Yoga
Yoga isn’t just a physical exercise. In a workshop, we have more time to bring philosophy into the practice and look at different aspects of yoga in a bit more detail.
There are lots more reasons! We would love to hear your experiences..…
You can check out our current Yoga Metta workshops here
The 3 Gunas
Workshops provide a little bit more time for us to to look into yoga philosophy and how to integrate it into our practice. This is from a recent introduction to a restorative workshop that took place at Yoga Metta.
Yoga means union, bringing balance to our mind, body, and emotions. Today, our focus is on the practical application of the Three Gunas, qualities in everything in the Universe, including within ourselves.
Analogy with Buckets of Water:
To start to understand the Gunas in our yoga practice, imagine three buckets of water. The first, Tamas, is clouded with mud, blocking our vision even on a sunny day. The second, Rajas, is agitated, with moving water, reflecting glimmers of light. The third, Sattva, is still and clear, perfect for light to shine through.
Imbalances and Emotional States:
The Gunas are ever-changing in our lives and practice. These constant fluctuations can impact our emotional states. As an example, too much Tamas may lead to feelings of stagnation or sadness, while too much Rajas could result in stress or anxiety.
Tamas (Laziness/stability):
Positives: Grounded quality and stillness in practice.
Negatives: Could manifest as laziness or inertia.
Ways to balance: Chest-opening poses and inversions to lift the mood and bring positive change. Movement can also combat lethargy.
Rajas (Discipline):
Positives: Zeal, passion, willpower, and discipline driving our practice.
Negatives: Forcing, potential injuries.
Ways to balance: forward bending for calming and quietening effects. Resting the forehead in poses can calm thoughts and quieten the breath.
Sattva (Harmony):
Positives: Harmony, balance, awareness, tranquility, and understanding.
Aspired quality: Acceptance of the constant interplay of the Gunas though. The interplay will return, so acceptance of change is important.
Moving towards Sattvic quality: Explore poses leading towards pranayama and meditation.
By balancing Sattva, Rajas, and Tamas, we move towards a more harmonious state of being.
Iyengar Yoga for Children
Iyengar Yoga Classes for Kids
Our Iyengar Yoga Children’s classes are dynamic and engaging, focused on quick, lively movements.
Benefits Beyond the Mat:
Yoga helps children develop focus, energy control, and improved concentration—qualities vital for school and life. Through yoga, children embrace challenges, develop a positive attitude, and hopefully spark a lifelong love for yoga.
Expert Guidance:
Our experienced teachers guide children to blossom in their poses, bringing a sense of accomplishment and joy. We welcome children of all temperaments and personalities, and our teacher supports and encourages each child's distinct qualities through enjoyable, invigorating and often challenging yoga poses. Our teacher, Gerda, began her yoga journey at the age of 5 and loves inspiring and sharing her love for yoga in the children’s classes.
Physical and Mental Benefits:
Yoga brings strength, flexibility, lung capacity, enhanced agility and range of movement along with overall fitness. It promotes body awareness and balance, also helping reduce risks of injuries, so can also compliment children’s other sports and activities.
Inspiring a Lifelong Love for Yoga:
We aim to inspire young minds, nurture healthy bodies, and cultivate emotional stability, and a joyful state of mind.
Find our Yoga Metta kids classes here
Iyengar Yoga Therapy
Iyengar Yoga Therapy
Iyengar Yoga Therapy can help with various health conditions and provide relief from a host of different ailments. Below you can see what Iyengar Yoga Therapy is and how it could be helpful for you.
What is Iyengar Yoga Therapy?
Iyengar Yoga Therapy is yoga designed to address a wide range of health issues. Iyengar yoga is from the teachings of B.K.S. Iyengar. A therapeutic approach in Yoga Therapy classes tailors’ yoga practices to individual needs, making it suitable for people with minor complaints, as well as those with more serious health conditions.
Who Can Benefit from Iyengar Yoga Therapy?
Iyengar Yoga Therapy can benefit individuals dealing with a wide range of health conditions, whether they are relatively minor or more serious. (Anyone who feels they can’t currently attend a general class) Here's how it can help:
Everyday Discomforts:
Iyengar Yoga Therapy is suitable for individuals experiencing everyday discomforts such as knee pain, hip issues, neck and shoulder problems, back discomfort, and various other common health concerns, including women's health like menstruation and pregnancy. It's important to note this is not an exhaustive list; many other health concerns can also find relief and support through Iyengar Yoga.
Serious Health Challenges:
If you're facing more serious health challenges that may make regular yoga classes seem daunting, Iyengar Yoga Therapy can be a lifeline.
General Classes:
It's worth mentioning even if you have minor or serious health issues, you may still be able to join a general yoga class. (or even alongside a therapy class) By discussing your condition with your yoga teacher beforehand, they may be able to provide guidance and modifications in a group class setting.
How Does Iyengar Yoga Therapy Work?
1. Understanding the Student's Condition:
To create an effective therapy plan, the Teachers begin by gaining an understanding of the student's physical and emotional wellbeing. This can involve questions and discussions about health issues.
2. Personalised Sequences:
Based on the assessment, the teacher designs a sequence of yoga poses tailored to the student's needs. These sequences can change over time as the student progresses or faces new challenges.
3. Use of Props:
Props like Ropes, Chairs, Bolsters, blocks, belts, and other yoga equipment are often used to support and enhance poses. These props help students achieve the desired effects in a safe and controlled manner.
4. Rest:
Many therapy sequences include resting phases. These phases are essential for reducing fatigue, calming the nervous system, and promoting relaxation. They provide a foundation for healing and recovery.
5. Ongoing Evaluation:
Iyengar Yoga Therapy is an ongoing process. Teachers continually assess the student's progress and make necessary adjustments to the sequences. New health conditions that arise are also considered.
Why Choose Iyengar Yoga Therapy?
Iyengar Yoga Therapy can be highly effective because it combines the precision of yoga poses with a holistic approach. It's experiential and experimental, meaning it evolves to meet the unique challenges of each student. With the guidance of skilled teachers, students can experience improved physical and mental wellbeing.
Go to our Therapy page for Therapy classes at Yoga Metta
What are the benefits of Iyengar Yoga?
Since starting this yoga studio, I've realised how much marketing is involved with so many different classes and workshops. Hard marketing doesn't appeal to me, although I'm extremely passionate (and often evangelical!) about yoga. However, I also realise sometimes we all need that encouragement and reason to try or even continue something new. In that sense, "marketing" or words can be helpful to get us to a class or a new place!
So, I will post some of the benefits of yoga below. And yes, of course, I think it's great for you to come to the classes at the studio. Yoga can meet us at all different levels, according to where we are and how we approach it. Yoga is also a constant learning process. We can be sure that if we start and continue in our practice, there will always be something new to learn – not just about our yoga practice, but ultimately about ourselves.
B.K.S. Iyengar said, "Penetration of our mind is our goal, but in the beginning to set things in motion, there is no substitute for sweat." The important thing is to start, and then to maintain regular practice. With that, we improve, progress, and change.
I was with a friend today and I said you should come and try a class. She said, "Oh, I'm not flexible." more reason to come! Even though it can improve it, yoga is not just about flexibility as Instagram would have us believe! Here are some of the reasons I would encourage you to come and try yoga.
Strengthens muscles:
In Iyengar yoga we work towards holding poses which can be beneficial for strengthening and toning the muscles. This is important for overall health and well-being and can also help to improve posture and reduce pain.
Improves flexibility:
In Iyengar yoga we use a variety of props, blocks, bricks, belts, chairs, ropes, and more to help students gain correct alignment in the poses. This will help to gradually stretch the muscles and improve flexibility over time.
Improves balance:
Many Iyengar yoga poses require a great deal of balance. Your balance can be improved with practice and all the other benefits of yoga will also help to address this as well. Improved balance can help to prevent falls and injuries so is vital as we get older.
Reduces stress and anxiety:
In Iyengar yoga we focus on bringing more focus and awareness to the breath and the body. This can help to calm the mind and reduce stress and anxiety.
Promotes relaxation:
Iyengar yoga can help to promote relaxation and reduce stress. Each class will be different; however, you will find that each class is sequenced in a way that leads you towards a quieter state – ending with relaxation. The practice can also help to improve sleep quality.
Improves posture:
Iyengar yoga can help to improve posture by correcting bad posture, improving alignment and corrcting bad postural habits that we all have. Also strengthening the muscles and improving flexibility. This can help to reduce pain and improve overall well-being.
Helps to relieve pain:
Iyengar yoga can be helpful for relieving pain in a variety of areas, including the back, neck, and shoulders, hips, knees. The practice can also help to improve range of motion and reduce stiffness.
Improves overall health and well-being:
Iyengar yoga can help to improve overall health and well-being in several ways. It can reduce stress, improve sleep, & boost the immune system. It can also help to improve mental clarity and focus.
Emotional stability through yoga
Today we ran a restorative workshop - working from the sequence in the back of BKS Iyengars book ‘Light on Life’ - The sequence is for developing emotional stability.
There will be another workshop on Sunday 1st October, working from the same sequence, however no two workshops will be the same as the teacher will adapt according to the students. (a little bit about the workshops below)
The sequence:
· Fifteen yoga poses sequenced to help with emotional well-being.
· The sequence is structured to lead us to pranayama (Breath control).
· Different poses serve different purposes, some calm the mind and balance emotions.
· Some poses stimulate the brain and encourage positivity.
· The sequence ends with pranayama to help us become calm and quiet.
Holding Poses:
· Iyengar yoga focuses on holding poses longer.
· Beginners may find it difficult at first as holding poses can be challenging mentally and physically.
Supported Poses:
· Supported poses require a lot of equipment, so to begin with, it can be tricky to get our bodies and equipment into the right place.
· Important to take the time to place our bodies well and spend time finding the correct placement for our bodies on the equipment, then the pose will be easier to maintain.
· We begin by finding the shape of the poses and move towards understanding pose direction, releasing tension, finding the breath and refining the pose.
Balance in Effort and Comfort:
· We need to find the right balance between effort and comfort. Extension is important and there may be some active work in the pose, but relaxation and comfort are just as important - it should be a balance.
Refinement & Regular Practice:
· Consistent, skilled, and repeated practice is important.
· Initially, we focus on the set up and forming the shape of the pose.
· With practice, we will gradually feel more benefits as our understanding of the poses grows.
· Even simple poses can be improved over time, creating a more meditative experience.
An Analogy: Navigating Life's Waves
The yoga sutra "yogas citta vritti nirodhah" defines yoga and its primary objective – it translates as yoga restrains the mind's fluctuations.
yoga isn't just physical; it’s a tool for calming our thoughts and emotions as well.
Our lives don’t run in a straight line, we have continual waves of ups and downs. These changes in our lives often lead to inner unrest and impact our emotional state.
Yoga can be a boat for us. In the constant waves of ups and downs in our life, happy, tragic and often mundane, yoga can be a secure and steady vehicle, guiding us. Rather than being battered by these waves, we have a tool that can help us move through this turbulence.
Approaching a sequence like this with awareness, focus, and deliberate movement can help to calm our busy thoughts. By bringing attention and focus to our bodies and breath, we can uncover our habitual patterns, start to recognise areas of tension, and it becomes possible to find moments of tranquillity, clarity, relaxation, and comfort.
Effort & Ease - Sthira Sukham Asanam
Sthira Sukham Asanam
Sutra 2.46: "Sthira-sukham asanam" - yoga poses should be both steady (sthira) and comfortable (sukham).
Steadiness (Sthira) effort, strength, and stability, holding the pose firmly with a focused mind and balanced body.
Comfort (Sukham) ease and relaxation, finding lightness in the posture, releasing tension, finding contentment in the pose.
Balance between effort and relaxation is crucial.
Too much effort = strain/tension
too much ease = superficial/lazy practice.
Integrating effort & ease creates a meditative experience, and connects us with our body and mind.
3 points to think about to find this steadiness and comfort in your yoga poses
Awareness
Don’t force/avoid over exerting and strain
Observe the sensations in your body
Don’t let your attention drift
Breath
Watch your breath
Keep it steady and calm
Use the steady and calm focused breath to find ease in your pose
Modifications/props
Use props where needed
Adapt the practice for your individual needs and abilities
Finding the right class for you
“Iyengar Yoga appeals to all abilities, age groups and body types as the poses can be modified to suit your body using props such as bricks, belts and blankets. In most Iyengar Yoga classes you’ll find a mixture of abilities – it’s definitely not just for the young, fit and flexible! Learning correct alignment and sequencing reduces the risk of strain and injury.
Beginners will start with the basics, gaining a thorough and progressive introduction to yoga; you won’t be expected to do anything you’re not ready for. After that, you’ll learn more complex asanas and start to work in a more refined way.”
(Read the full article here - Iyengar yoga - A classic, long-established yoga practice for all. By Katie Owens)
Now that we've settled back into a regular timetable, we would love to see you at our classes. We offer a variety of options suitable for everyone:
Beginners classes:If you've never done yoga before, our beginners classes are the perfect introduction. a supportive environment to start and encourage your journey, our teachers are experienced in teaching and demonstrating the poses as well as giving you individual care and attention within a group class... and remember flexibility is not necessary to start yoga!
Level 1 classes:These classes are a bit more challenging, including a wider range of poses, introducing inversions and pranayama. ideally suited if you have some prior Iyengar experience. If you don't have any experience and still want to join the level 1 class just drop us a message before.
All Levels classes:These classes accommodate all levels of experience. They will be more general and focus on building and refining on the basics. We also offer a few online classes for added convenience.
Experienced classes: not just limited to teachers and trainees; If you're an experienced practitioner, we would love to have you join us! These classes are run by an experienced Senior Level 3 Iyengar yoga teacher (Ideally some experience of holding Headstand and Shoulderstand useful.)
Therapy classes: If you have an injury or a health condition which you would like help and support with. These classes can also be useful if you cannot join a general class because of an injury, or a health condition.
Kids classes:Dynamic, lively, fun and challenging. We have a lovely group of enthusiastic girls and boys who are always excited to welcome new faces. Classes are open to children aged 6+
1-1's: We would always encourage you to start with a class ideally but if you would like a more personalised session then contact us for a 1-1
Finally if you're unsure drop us a message here so we can find the right class for you.
Finding Balance
Finding Balance
Can you stand on one leg for 10 seconds?
"Can you stand on leg for ten seconds? “Why balance could be a matter of life and death - and how to improve yours" A recent Guardian article after some research came out last year.
For International Yoga day 2023 social media was flooded with the pose Ardha Chandrasana, it was great to see all the different ways it can be practiced for different bodys, health conditions, and times in life. In the image you can see the pose being done with support which can be helpful for all sorts of health conditions and injuries.
Commit to practicing on your balance, it doesn't need to be as extreme as this half moon pose (Ardha Chandrasana) but even just lifting your foot off the floor every day for 10 seconds. Remember to do both legs & Let us know how you get on!
Iyengar yoga for runners
image credit: Bobby Clennell
Iyengar Yoga for Runners
Iyengar yoga can be a helpful complement to other forms of exercise, for example runners!
Running can place strain on the feet, knees, hamstrings, lower back and the body in general. In an Iyengar yoga class, we look at aligning the body, strengthening muscles, and increasing flexibility, which can reduce the risk of injuries associated with running and potentially improve performance.
Iyengar yoga can be an effective way to recover from injuries, either in a therapy class or even in a general class if the injury is not too physically limiting.
"I initiated a yoga practice while training for a marathon, and soon discovered I had held all my weight on my right leg for the first 25 years of my life. I found that my hips weren’t aligned, causing the nagging knee pain I was getting on long runs. Yoga cultivated my awareness, allowing me to diagnose the problem, and help treat it and prevent further damage." (You can read this full article on yoga and running at Runners World)
"It has the unique ability to evenly distribute pressure and power by balancing the body with the mind. It teaches how to correctly align the right and left frontiers of the body, the arms, the legs and torso, muscles, tissues, joints, ligaments, fibres and cartilages, preventing physical disharmony." Quote from the book: "Yoga for Sports - A journey towards health and healing" BKS Iyengar
Iyengar yoga monthly class cycle, aka "Pune cycle"
Monthly Yoga class cycle
Classes at the Ramamani Iyengar Memorial Yoga Institute (RIMYI - founded by BKS Iyengar himself) follow a four-week monthly cycle, sometimes called the "Pune cycle", named after the city in India where RIMYI is located. The sequence is
Week 1 - Standing poses
Week 2 - Forward extensions and twists
Week 3 - Back extensions
Week 4 - Restorative and pranayama
On the occasions where there are 5 classes in a month the Week 5 class may be a "wildcard" class, e.g. arm balances. This sequence of themes through the month applied to all levels of classes, from beginners through to advanced.
Poses from the headstand (Sirsasana) and shoulderstand (Sarvangasana) families are included every week. Indeed, although there is a particular focus each week, theoretically any pose could be included any week through the mechanisms of linking actions in poses and practising complementary poses, e.g. twists may be included in Week 3 back extensions class in order to ease out the back. Note also that people with certain conditions (including menstruation) may may sometimes need alternatives poses appropriate for their condition on any given week. (you can always speak to your teacher at the beginning of your class if you're unsure)
Many Iyengar teachers around the world follow the Pune cycle in their teaching, including some of the teachers at Yoga Metta. While it is not mandatory or even necessary to follow the Pune cycle, it does help ensure that students are exposed to all the major families of asanas as well as pranayama and hence have the opportunity to develop a well rounded practice. It also helps maintain the cohesion of the Iyengar yoga method and is part of worldwide "Iyengar yoga culture". So if you're wondering what you might be practising in class on a given week, have a look at your calendar and see if that gives you a clue!
Myka Ransom
(Mykas classes will be continuing over August )
Home Practice
Home Practice
“Abhyasa (practice) is a dedicated, unswerving, constant, and vigilant search into a chosen subject pursued against all odds in the face of repeated failures, for indefinitely long periods of time.” (BKS Iyengar)
Annoyingly sometimes our yoga teachers take a break over summer! But don’t let that make you take a break from yoga. We have a smaller timetable on over August but with a couple of evening classes, a lunchtime class and an online class - hopefully you can still fit a class in, even if it means venturing to try a different teacher.
Maintaining a regular class is important as a teacher can help us to see what isn’t always possible for ourselves. Remember your teacher also has a teacher! However we also have a few workshop offerings on over the summer to give you a few dedicated yoga hours, so even if you miss a few weeks of classes, a workshop can give some inspiration to either start or maintain a home practice.
How do we start to practice at home?
Tips to start a practice
Have a dedicated place for your practice (ideally so you can see your mat)
Get on your mat and do at least 1 pose (downward dog)
Start small say 15 minutes and try to do it regularly
Begin with poses you know well and repeat a lot in class
Don’t beat yourself up if your practice slips - have another go!
Ask your teacher for advice!
Home practice sequences Level 1 from Iyengar Yoga centre of New York
Home practice sequences Level 2 from Iyengar Yoga centre of New York
Establishing and structuring a home Practice by Eyal Shifroni
Advanced home practice by Eyal Shifroni
The practice of woman during the whole month - Geeta Iyengar
Practice sequences - Yoga Vastu
Guide to home props - Iyengar Vancouver
Thanks to Iyengar Yoga UK for some articles
Book Reccomendations
Light on Life by BKS Iyengar
Yoga: A Gem for women - Geeta Iyengar
The path to holistic health - BKS Iyengar
Light on yoga - BKS Iyengar
