Iyengar Yoga at the wall with Kathy Cook

Level: Some Experience You'll need: a wall, two blocks, a blanket and a bolster; a strap if your shoulders are tight Includes: standing poses, Ardha Chandrasana, Ustrasana at the wall and Setu Bandha Sarvangasana on a block. No headstand or shoulderstand. ━━━━━━━━━━━━━━━━━━ In this class we practise a variety of poses using the wall. Using the wall as a prop allows us to have our attention focused on the back body, so we can feel our alignment against the flat plane of the wall: which areas of the back are touching and which aren't, where we lack awareness or where we may be overdoing. We take the standing poses first with the back to the wall and then facing the wall, balance in Ardha Chandrasana, then Ustrasana with the thighs at the wall and Setu Bandha Sarvangasana on a block with the feet at the wall. The wall is great if you are a beginner or feeling tired, and it also lets you stay in a pose longer. We finish in Savasana with the feet at the wall, which gives the legs a little containment. ━━━━━━━━━━━━━━━━━━ IN THIS CLASS YOU'LL LEARN TO • use the wall to feel the back body and your alignment in Tadasana and the standing poses • move the buttock toward or away from the wall to connect the leg into the hip socket • keep the muscles around the hip socket firm on the standing leg in Ardha Chandrasana • use a block under the pelvis in Setu Bandha so the front body can open and the breath can come in ━━━━━━━━━━━━━━━━━━ 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 https://desayogi.com/yt/30days ► Foundational Iyengar Yoga I https://desayogi.com/yt/foundations-1 ► Browse all programs https://desayogi.com/yt/shop ━━━━━━━━━━━━━━━━━━ CHAPTERS 0:00 Introduction 0:45 Tadasana at the wall 1:47 Urdhva Hastasana, thumbs to the wall 2:54 Utthita Trikonasana, back to the wall 7:40 Utthita Trikonasana, facing the wall 10:50 Uttanasana 12:37 Utkatasana at the wall 13:41 Utthita Parsvakonasana, back to the wall 17:56 Uttanasana 19:37 Utthita Parsvakonasana, facing the wall 23:05 Uttanasana 23:50 Tadasana 24:26 Ardha Chandrasana, back to the wall 28:39 Uttanasana, a little break 30:15 Ardha Chandrasana, facing the wall 33:21 Uttanasana, hands at the wall 34:22 Ustrasana, thighs at the wall 38:54 Parvatasana 39:35 Setu Bandha Sarvangasana on a block, feet at the wall 46:49 One knee to the chest, foot at the wall 48:57 Dandasana and forward bend, feet at the wall 51:14 Savasana with the feet at the wall 55:26 Closing ━━━━━━━━━━━━━━━━━━ MORE WITH THE WALL AND PROPS Iyengar Yoga for Beginners, Part 1:    • Iyengar Yoga for Beginners with Kathy Cook...   ━━━━━━━━━━━━━━━━━━ QUESTIONS? Leave them in the comments below or find me on social: Website: https://desayogi.com/yt/site Instagram: www.instagram.com/desa_yogi_bali Facebook:   / desayogi   Subtitles added #iyengaryoga #yogaatthewall #standingposes #yogaprops #kathycook #desayogi