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Be wary of the mind. The mind convinces us that because we understand something, we know it. Intellectual understanding can be deceptive. We may understand what steadiness means, but understanding is not the same as experiencing it. When a trained practitioner begins to experience steadiness in Śīrṣāsana (Headstand), she is able to remain in the pose for longer periods. As the duration extends - 10, 15, even 20 minutes, a profound quietness begins to emerge. How? To hold the

Urdhva Prasarita Padasana develops intelligence and stability in the legs while bringing awareness to the relationship between the abdomen, spine, and breath. When practised with the legs supported against a wall, the pose becomes restorative rather than strenuous, allowing the practitioner to experience extension without effort. The support of the wall helps the thigh bones settle into the hip sockets, lengthens the back body, and encourages the abdomen to soften while the

Ardha Uttanasana is a foundational asana that teaches the essential actions of extending the spine, grounding the legs, and creating balance between effort and ease. The pose should begin with a firm foundation in the feet while the spine lengthens forward from the hips rather than rounding from the upper back. Practised with the hands on a wall, chair, blocks, or the floor, Ardha Uttanasana allows the practitioner to experience the axial extension of the spine without strai

Adho Mukha Svanasana is both a rejuvenating and strengthening posture. Although it is a semi-inverted pose, it rests the heart and refreshes the brain, making it ideal for overcoming fatigue and restoring vitality. Benefits of Adho Mukha Svanasana Relieves fatigue and restores energy, making it especially beneficial after physical or mental exertion. Refreshes the brain by increasing blood flow to the head without the full inversion of a headstand, helping to calm the mind.

Lower back discomfort has become one of the most common complaints among working professionals. Long hours at a desk, prolonged driving, irregular movement, stress, and poor posture all contribute to a back that gradually becomes stiff, weak, and uncomfortable. For many people, the discomfort starts subtly with a dull ache after sitting for long periods, stiffness on waking, or hesitation while bending. It usually goes away with some movement and therefore is often ignored un

The mind that seeks Yoga encounters many impediments. These obstacles disturb the steadiness of consciousness and hinder the attainment of samādhi. Therefore, I have first described the obstacles and then the means by which they may be overcome. The Obstacles Know these to be the obstacles that scatter the mind: illness, dullness, doubt, negligence, laziness, attachment to sensory pleasures, mistaken understanding, failure to attain the desired stage, and instability after a

The nine antarāyas (obstacles) are described by Yoga Sutras of Patanjali as the primary impediments that disturb the mind and hinder progress in yoga. The sutra reads: Vyādhi styāna saṁśaya pramāda ālasya avirati bhrāntidarśana alabdhabhūmikatva anavasthitatvāni cittavikṣepās te'ntarāyāḥ. |PYS1.30| Translation:"Disease, mental stagnation, doubt, carelessness, laziness, overindulgence, false perception, failure to attain a stage of practice, and instability in maintaining th

Regular practice of Sirsasana makes healthy pure blood flow through the brain cells. This rejuvenates them so that thinking power increases and thoughts become clearer. The asana is a tonic for people whose brains tire quickly. It ensures a proper blood supply to the pituitary and pineal glands in the brain. Our growth, health and vitality depend on the proper functioning of these two glands. Practice of Adho mukha Vrksasana develops the body harmoniously. It strengthens the

Tola means a pair of scales. This pose resembles one pan of the scales, hence the name. Effects:This asana strengthens the wrists, hands and the abdominal walls The reference Text and Picture - Light on Yoga, B.K.S Iyengar. This year Iyengar Yogdhara is participating in #yogaforacause2026 organised by swaiyoga.com . 7days. 7asanas. One purpose. Perform the daily asana. Share the picture. Each submission supports children with disabilities. Day 6. Tolasana

Purva literally means the East. It means the front of the whole body from the forehead to the toes. Uttana means an intense stretch. In this posture, the whole front of the body is stretched intensely. Effects This posture strengthens the wrists and ankles, improves the movement of the shoulder joints and expands the chest fully. It gives relief from the fatigue caused by doing other strenuous forward bending asanas. The above reference Text and Pictures - Light on Yoga, B.

Bharadvaja was the father of Drona, the military preceptor of the Kauravas and Pandavas, who fought the great war described in the Mahabharata. This asana is dedicated to Bharadvaja. Effects The knees and shoulders become flexible by the practice of this pose. It is not very effective for people with elastic spinal movements, but the arthritic will find the pose to be a blessing. Above reference Text and Pictures - Light on Yoga, B.K.S Iyengar. This year Iyengar Yogdhaara

Eka Pada Sirsasana Eka means one. Pada is the leg. This variation of Sirsasana is done by lowering one leg to the floor in front of the head, holding the other leg up vertically. Effects This is a difficult pose, so it may not be possible to touch the floor in the beginning. Gradually, as the legs become more elastic and the back gets stronger, the legs will touch and then rest on the floor without loss of the head balance. This asana strengthens the neck and also the abdomin

According to Hindu mythology, Vishnu sleeps in the primeval ocean on his couch Sesa, the thousand-headed serpent. In his sleep a lotus grows from his navel. In that lotus is born the Creator Brahma, who fashions the world. After the creation, Vishnu awakens to reign in the highest heaven, Vaikuntha. The pose is found in the temple dedicated to Lord Ananta Padmanabha (padma = lotus; nabha = navel) of Trivandrum in South India. Effects. The pelvic region benefits from this exe

Parsva means side or flank. Kona is an angle. Effects This asana tones ankles, Knees and thighs. It corrects defects in the calves and thighs, develops the chest and reduces fat around the waist and hips and relieves sciatic and arthritic pains. It also increases peristaltic activity and aids elimination. - Light on Yoga B.K.S Iyengar Reference pictures of G

Discovering the Benefits of Uttānāsana 🌿 Uttan-asana helps relieve feelings of depression if held for two minutes or more. This pose will leave you feeling “calm and cool, the eyes start to glow, and the mind feels at peace…” --Guruji B.K.S Iyengar in his book 'Light on Yoga' Uttan-asana, or the Intense Stretch Pose, is more than just a physical posture. It’s a pathway to tranquility. When practiced regularly, this asana can transform your mood and enhance your overall well-

🪻 Past suffering is gone. 🪻Present suffering must be faced. 🪻But future suffering? That, we can prevent. This is not just philosophy—it’s a strategy for life and work. At work: Stress doesn’t come only from deadlines; it comes from how we manage our energy and focus. Small habits today decide tomorrow’s well-being. In leadership: Future conflicts can be avoided by clarity, empathy, and listening before issues grow. In personal health: Building resilience now, prevents pain

In today's class, we observed something profound. The ability to keep our feet and legs firm and grounded in standing asanas gave us the freedom to make repetitive upper body movements. This stability in the lower body allowed for mobility in the upper body. We could move without collapsing or losing the lightness and form of the asana. Every asana has a grounding factor. With time and practice, we naturally start seeking it. We ‘hold or ground’ one part of the body while we

What feels perfect at 20 looks different at 40, and different still at 70. The mind, forever chasing perfection, becomes a restless...

The spine communicates through the arms and legs. If there is pain in the knee, observe if there is an issue in the lower back, that...

Adho-Mukha Vrksasana - Full Arm Balance A student once told me, “I can walk for miles, but I can’t hold my bag for long.” And this holds true for many women above the age of 35 whom I am working with. Women are naturally strong and are able to maintain the strength in the lower body, but often under-train the upper body. With age, hormones, pregnancy and lifestyle into the mix—the arm and shoulder strength take a back seat. The consequences? 🙁 Shoulder and neck pain 🙁 Poo