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Seated Poses

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Asana

Model: Dona Holleman
This pose is similar to Sukhasana (Easy Pose) in the shape of the pose, but in Svastikasana the feet are active, whereas in Sukhasana, the feet are passive.  The legs are folded in a triangle with the feet under the knees/thighs and the shins crossed in the center line. The torso is upright with the shoulders over the hips. To practice this pose, sit in Dandasana and bend the right knee and place the right foot under the left knee or lower thigh. Then bend the left knee and place the left shin in front of the right shin and the foot under the right knee or lower right thigh. 
Model: Noriko Credit: Michelle Haymoz
The Sage Marichi is the son of the Creator, Brahma and the grandfather of the Sun God, Surya.1. Sit in Dandasana.  Bend the left knee and place the sole and heel of the foot flat on the floor. The calf should touch the thigh.2. Place the left heel near the perineum, the inner side of the left foot touches the inside of the outstretched thigh. (Place the heel in front of the sit bone, if possible, or slightly to the side.) Press the heel down to draw the sacrum in and lift the chest. 
Trianga Mukhaikapada Pascimottanasana from Monkey Yoga Shala
In this pose the three limbs are the feet, knees, and buttocks. Mukhaikapada - Mukha -Face Eka - One Pada - Leg or Foot corresponds to the face touching the one straight leg. Pascimottanasana is extended stretch to the west pose.  1. Sit in Dandasana 2. Bend the right knee and place the right foot by the side of the right hip joint in ardha virasana. Keep the toes pointing back.
Parvatasana in Svastikasana by Iyengar Teacher Training Yoga Del Sur
1. Sit in Dandasana 2. Bend the right knee and take the right foot under the left thigh. 3. Bend the left knee and bring the left foot under the right thigh. 4. The shinbones cross over in line with the center of the body. Each foot is placed under the opposite thigh. 5. Sit upright, Trunk Lifted, Chest Lifted, Head Straight Parvatasana 1. Interlock the fingers, rotate the palms out, extend the arms and raise the arms above the head, upper arms in line with the ears. 2. Stretch the arms towards the ceiling.
Virasana Credit: Iyengar Teacher Training Yoga Del Sur
1. Kneel on the floor keeping the knees together, but keeping the feet wider than hip width apart. 2. Rest the buttocks on the floor but not the body on the feet. 3. The inner side of each calf against the outer side of each thigh. 4. Keep the toes pointing back and extended on the floor. 5. Extend the palms on the soles of the feet. 6. Gaze forward.
Myra Dionisio in Siddhasana
A Siddha is one who has acquired supernatural powers through penance.  1. Sit in Dandasana. Bend the left leg, hold the left heel and place it near the perineum. The sole of the left foot placed on the right thigh.  2. Bend the right leg and place the right foot on the left ankle; the heel of the right foot should be placed near the pubic bone.  3. Lift the lower abdomen so it does not press on the heel. 4. Stretch both arms. Place the backs of the wrists on the knees. Keep the palms open. Breathe evenly.
Model: Sara Stover
Geometry: The upper legs are crossed over one another with the knees stacked and the feet pointing backwards either underneath the buttocks (classic pose) or beside the buttocks. The torso is upright and the arms are behind the back with one elbow up and one elbow down with the hands holding one another.  Primary Actions: Extend from the outer hips to the outer knees to draw the knees towards each other and compact the hips. Lift up from the pubis to the navel and the navel to the sternum and lift both sides of the chest up. 3. Pull on the hands (or the strap) to move the shoulderblades into the back and lift the chest.
Credit: YogaXTC.com
1. Place a blanket on the floor. Sit upright on the blanket, with the legs stretched straight out in front of you. 2. Thighs together. Feet together. Toes pointing straight towards the ceiling. 3. Sit evenly on the sit bones. Distribute the weight evenly across both buttocks. 4. Press the back of the knees to the floor. 5. Place the hands by the side of the hips with the arms straight. Roll the shoulder bones back. 6. Lift the spine, abdomen and trunk. Lift the sternum.  7. Neck and Head are straight. Gaze at eye level.
In this pose, the yogi sits using one leg as a crutch under the armpit, hence the name.
--Image: /Asana/Drayva/Staff/Yogi/Yogi1.jpg
--Image Attribution: Yogadandasana
Demonstrated by B.K.S. Iyengar
Light on Yoga: Yoga Dipika
by B.K.S. Iyengar
©1966 George Allen & Unwin Publishters, Ltd.;
ISBN 0-8052-1031-8
--Image: ../Asana/Drayva/Staff/Yogi/Yogi5.jpg
--Image Attribution: Yogadandasana
Demonstrated by Louise Ellis
Ashtanga Yoga Center
Louise Ellis, Owner & Director
1617 N. College Ave. #5
Fayetteville, AR 72703
Tel. (479) 313-5336

Asana Sequences

Many people experience lower back pain in forward bends. Sometimes this can be related to the flexibility of your upper back. This 75 minute all levels class focuses on the upper back and shoulders in forward bends.  View the entire class: https://www.patreon.com/iHanumanYogaMedia

Props Recommended: Wall, Strap, Chair, Block and Blankets. Alternative props can be used.

 Recorded with Yoga Cville, the home to Iyengar Yoga in Charlottesville, Virginia by iHanuman Yoga Media. View and Download More Yoga Classes & Workshops at iHanuman.com.
A supportive forward extension class using the chair in this 75 minute all levels class.  View the entire class: https://www.patreon.com/iHanumanYogaMedia Props Recommended: Wall, Strap, Chair, Bolster, Blocks and Blankets. Alternative props can be used.

Recorded with Yoga Cville, the home to Iyengar Yoga in Charlottesville, Virginia by iHanuman Yoga Media. View and Download More Yoga Classes & Workshops at iHanuman.com
Cool down from the firey heat of summer with this 75 minute all levels class.  View the entire class: https://www.patreon.com/iHanumanYogaMedia Props Recommended: Wall, Strap, Chair, Bolster, Blocks and Blankets. Alternative props can be used. Recorded with Yoga Cville, the home to Iyengar Yoga in Charlottesville, Virginia by iHanuman Yoga Media. View and Download More Yoga Classes & Workshops at iHanuman.com
Inspired by a class with Advanced Iyengar Teacher, Mary Reilly, this 75 minute all levels class inspires you to create integrity and clarity in your forward bends. View the entire class: https://www.patreon.com/iHanumanYogaMedia Props Recommended: Wall, Strap, Chair, Bolster, Blocks and Blankets. Alternative props can be used. Recorded with Yoga Cville, the home to Iyengar Yoga in Charlottesville, Virginia by iHanuman Yoga Media. View and Download More Yoga Classes & Workshops at iHanuman.com
This 75 minute all levels class is focused on forward extensions class with using a chair and the wall. https://www.patreon.com/iHanumanYogaMedia Props Recommended: Wall, Strap, Chair, Bolster, Blocks and Blankets. Alternative props can be used. Recorded with Yoga Cville, the home to Iyengar Yoga in Charlottesville, Virginia by iHanuman Yoga Media. View and Download More Yoga Classes & Workshops at iHanuman.com.
An excellent all levels standing poses sequence including Ardhva Chandrasasana and Ardha Padmasana in Tadasana (upright half lotus pose) in this 75 minute all levels class. View the entire video class on our New Monthly Membership:  https://www.patreon.com/iHanumanYogaMedia Props Recommended: Wall, Strap, Chair, Blocks and Blankets. Alternative props can be used. Recorded with Yoga Cville, the home to Iyengar Yoga in Charlottesville, Virginia by iHanuman Yoga Media. View and Download More Yoga Classes & Workshops at iHanuman.com.
An excellent intermediate sequence including Utthitha Maricyasana and Parivrtta Parsvakonasana in this 75 minute all levels class. View the entire video class on our New Monthly Membership:  https://www.patreon.com/iHanumanYogaMedia Props Recommended: Wall, Strap, Chair, Block and Blankets. Alternative props can be used. Recorded with Yoga Cville, the home to Iyengar Yoga in Charlottesville, Virginia by iHanuman Yoga Media. View and Download More Yoga Classes & Workshops at iHanuman.com.
Inspired by Forward Bends and Hips study with Geeta Iyengar at the Yasodhara Convention in 2008, this 75 minute All Levels Iyengar yoga class explores the hips in various standing poses. Recorded with Yoga Cville, the home to Iyengar Yoga in Charlottesville, Virginia by iHanuman Yoga Media.   Props Recommended: Chair, Strap, Block, Bolster & Blankets. Alternative Props Can Be Used.   
Inspired by Forward Bends and Hips study with Advanced Iyengar Yoga Teacher, John Schumacher, this 75 minute All Levels Iyengar yoga class explores the hips in various seated poses. Recorded with Yoga Cville, the home to Iyengar Yoga in Charlottesville, Virginia by iHanuman Yoga Media. Props Recommended: Chair, Strap, & Blankets. Alternative Props Can Be Used.
This 75 minute All Levels Iyengar yoga class explores the hips in various seated poses. Recorded with Yoga Cville, the home to Iyengar Yoga in Charlottesville, Virginia by iHanuman Yoga Media. Props Recommended: Chair, Strap, & Blankets. Alternative Props Can Be Used.
This all levels Iyengar Yoga Class is a 75 minute back extensions class includes an accessible variation of Hanumanasana and Ardha Matsyendrasana, two challenging poses. Recorded with Yoga Cville, the home to Iyengar Yoga in Charlottesville, Virginia by iHanuman Yoga Media. View and Download More Yoga Classes & Workshops at iHanuman.com. Props Recommended: Wall, Strap, Chair, Block and Blankets. Alternative props can be used.
This 75 minute all levels yoga class recorded with Yoga Cville, the home to Iyengar Yoga in Charlottesville, Virginia by iHanuman Yoga Media. View and Download More Yoga Classes & Workshops at iHanuman.com.
This 75 minute all levels Iyengar yoga class concentrates on seated forward bends. Recorded with Yoga Cville, the home to Iyengar Yoga in Charlottesville, Virginia by iHanuman Yoga Media. View and Download More Yoga Classes & Workshops at iHanuman.com. Props Recommended: Wall, Strap, Chair, Block and Blankets. Alternative props can be used.
Tree posture, known as Vrikshasana in Sanskrit, is an excellent posture for everyone practicing yoga – from beginners to advanced practitioners. Regular practice of vrikshasana will help to build strength and stabilise the ankle joint, help strengthen and charge the core, and improve the practitioners balance. First, we'll instruct the basic alignment and cues to get you into your vrikshasana, take a more in depth look at some of the tree yoga benefits, and then finish with some modifications or versions of a tree yoga asana that can diversify the posture, it’s benefits, and your practice.
A lovely and accessible class using a chair to support you in challenging twisting poses with Advanced Iyengar Teacher, Rebecca Lerner. This event was hosted by The Iyengar Yoga National Association of the United States.  
A beautiful expansive and quieting morning practice led by Advanced Iyengar Yoga Teacher Chris Saudek. This event was hosted by The Iyengar Yoga National Association of the United States.
This was the first day of practice during Abhijata Iyengar's 7 day Online Yoga Intensive, The Power of Unity. 
Try these poses for a scary halloween sequence. Instead of the traditional names, try these names instead: Skeleton Pose Full Moon Pose Zombie Pose Rabid Dog Pose Headless Headstand Pose Frankenstein Pose Swarming Locusts Pose Dead Bug Pose Corpse Pose
Recorded Live at the Iyengar Yoga Institute of Los Angeles during the Summer of 2012. These three classes stand alone as individual sessions and build on one another for the Intensive Experience. The Friday evening class is two hours of Seated and Standing Forward Bending poses and Twists. Listen to and Download this class in our download store: https://www.ihanuman.com/yoga-download/la-intensive-forward-bends-and-twists-0
This sequence was inspired by Sarah Power's, "Yin Yoga Session for the Lung, Heart and Intestines" from her book Insight Yoga. Practice this as a restorative yin session or a more active hatha yoga sequence. The Lung and Large Intestine Meridians are found in the upper chest and arms. Practice with the intention of stimulating and balancing these meridians in your body. 
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