Iyengar Yoga Guide: Benefits of Practicing Iyengar Yoga

Iyengar yoga is a method of Hatha yoga formulated by yoga philosopher B.K.S. Iyengar in the mid-twentieth century. The teachings of B.K.S. Iyengar are characterized by a focus on proper alignment in a sequence of yoga postures that bring clarity of mind and healing to the body. The [eight limbs of yoga](https://www.masterclass.com/articles/8-limbs-of-yoga) form the basis of the philosophy behind the Iyengar method. In an Iyengar class, instructors encourage the use of props, like straps, blankets, and blocks, to assist and support yogis. Hands-on adjustments and specific alignment cues are standard in Iyengar yoga classes, and asanas (poses) can be held for up to a minute, with a focus on [Pranayama](https://www.masterclass.com/articles/pranayama-breathing-explained) (breathwork). Every Iyengar class is different but will likely include standing poses, inversions, and backbends. There are Iyengar yoga institutes in India, the US, and many other countries throughout the world. Iyengar’s critically acclaimed book *Light on Yoga*, published in 1966, is a comprehensive anthology of classic yoga poses and philosophy. *Light on Yoga* is inspired by and dedicated to the ancient *Yoga Sutras of Patanjali*. The benefits of Iyengar yoga impact the mind and body thanks to the careful sequencing and development of the practice by certified Iyengar yoga teachers. Here are a few of the core benefits of the practice: 1. __Improved body alignment__: Iyengar yoga teachers prioritize small, progressive steps toward correct alignment over deepening a pose out of alignment. This focus on precision helps adjust the spine, relieve pain, and optimize muscle and joint health. 2. __Holistic healing__: Iyengar yoga is about more than just physical postures. This style of yoga focuses on living a yogic lifestyle free of harm to the self and others. Studying and practicing the eight limbs of yoga and the philosophies therein result in a better understanding of yogic living and increased well-being. 3. __Increased proprioception__: Practicing the classical yoga poses with a focus on alignment, precision, and breath quality helps yogis perceive their bodies in time and space in a more accurate and non-distorted way. 4. __Supported postures for everybody__: Iyengar yoga encourages the use of props, helping beginner yogis enter specific postures in proper alignment with full support. While Iyengar yoga does not have specific poses, there are sequences of classic yoga postures that B.K.S. Iyengar developed based on the evolution of healing and preparation in the body. The poses practiced in Iyengar yoga, which are primarily classical yoga poses that exist in other practices, are accessible to beginner yogis: 1. __Sukhasana (easy seated pose)__: Many Iyengar classes will start in an easy seated pose with a focus on tapping into your breath. Sit up tall through your spine on your yoga mat with your legs crossed, one in front of the other. Feel your sitz bones rooted to the earth. Breathe in and out through your nose, palms facing up or down on your knees. 2. __Utkatasana (chair pose)__: Start in Tadasana, [mountain pose](https://www.masterclass.com/articles/mountain-pose-explained). Stretch your arms straight over your head and bring your palms together. Sit back as if you were sitting in an imaginary chair. Bend the knees and sit back in your upper body. Breathe and sit down deeper for up to 30 seconds. 3. __Adho Mukha Svanasana (downward-facing dog)__: Place your hands on the mat in front of you. Drop your head and neck between your arms, and lift the hips up and back. You are on the balls of your feet. Take deep inhales and exhales as you find comfort and stability in your [downward dog](https://www.masterclass.com/articles/downward-dog-explained) posture. You can “walk your dog” by bending one knee and then the other, pressing each heel simultaneously towards the mat (touch your heels to the ground if necessary). Move the hips back and forth, and take deep breaths through the nose and out through the mouth. 4. __Savasana (corpse pose)__: Every Iyengar yoga class will end in [Savasana](https://www.masterclass.com/articles/savasana-pose-explained). Lie on your back on your yoga mat with your arms at your sides, palms facing up. Let your feet relax and fall to the sides of the mat. Relax every muscle in your body and close your eyes. Breathe in and out naturally. Try to let any thoughts that arise simply surface and then pass. While Iyengar and Vinyasa yoga have some similarities, there are a few distinctions between the styles: - __Postures held longer__: In Vinyasa yoga, yogis link breath to movement and flow through poses quickly. In Iyengar yoga, poses are held for a more extended time, up to a minute, before transitioning to the next posture. - __Focus on alignment__: Iyengar yoga emphasizes correct alignment in each posture, and Iyengar yoga instructors will specifically correct yoga students who are out of alignment. This focus is less common in Vinyasa classes, where students explore the practice of yoga on their own. - __Integrated yoga philosophy__: In an Iyengar yoga class, there is often time set aside at the beginning or end of class to discuss yogic philosophy or a core precept of the yogic path. Sanskrit, the ancient language from which yoga is born, is used to cue each asana in an Iyengar class. These characteristics are less common in Vinyasa yoga classes. - __Purposeful sequences__: Iyengar sequences are built with intention and follow a specific order. At the beginning of class, teachers may call out certain poses to prepare yogis for more challenging ones that will come towards the end of class, which require a warm-up and a more open body. Proper form and technique are essential to ensure the safety and effectiveness of a yoga practice. If you have a previous or pre-existing health condition, consult your physician before practicing yoga. Yoga poses may be modified based on your individual needs. Unroll your mat, get a [MasterClass Annual Membership](https://www.masterclass.com), and get your *om* on with Donna Farhi, one of the most celebrated figures in the world of yoga. Follow along as she teaches you the importance of breathing and finding your center as well as how to build a strong foundational practice that will restore your body and mind. B.K.S. Iyengar, the founder of Iyengar yoga, helped popularize yoga as a form of exercise in the Western world.