20 minute Iyengar Yoga Class for Spinal Extension, with Optional Extra Inversions

20 minute Iyengar Yoga Class for Spinal Extension, with Optional Extra Inversions. This yoga class is in 2 parts. The first has a sequence to align, extend and revolve the spine. The second part covers the inversions, Sirsanana (Head Balance) and Sarvangasana (Shoulder Stand) Although most of the poses are taken from the Iyengar Introductory Syllabus, this is not a sequence for complete beginners to yoga. We would recommend that complete beginners do the Introductory Yoga Course https://www.youtube.com/playlist?list=PLLTwDvdKnrC6sWDlaeynjjhR89GFrwer_ and our 18 Days of Yoga series https://www.youtube.com/playlist?list=PLLTwDvdKnrC4Lq0GLKne5_3xC951vukoT before attempting this sequence as it is strong and requires and builds stamina and flexibility. Yoga props which may be required will be listed below. This yoga routine comprises the following yoga poses: PART ONE - Working to extend the spine. Lying over a rolled mat Pasasana - Noose Pose Dandasana - Staff, Stick or Rod Pose Paschimottanasana - Intense Forward Bend Uttanasana - Forward Fold Virabhadrasana III - Warrior 3 Pose (foot to wall) Parivrtta Ardha Chandrasana - Revolved Half Moon Pose (foot to wall) Adho Mukha Virasana - Forward Bend in Hero Pose OPTIONAL FOR THOSE WITH MORE YOGA EXPERIENCE PART TWO - Inversions Salamba Sirsasana Halasana Salamba Sarvangasana The platform for Halasana and Sarvangasana can be made from either 4 foam pads (plus another for a launchpad) or folded blankets with a cushion. Cover this support with a sticky mat. The platform dimensions need to be app: 24" (60cm) w x 16" (40cm) l x 2" (5cm) h In addition to your platform, , you will need your mat and the following equipment: 2 x yoga bricks (you can use the seat of a chair forward bends) A wall In the Iyengar tradition, this sequences would be regarded as "Beginners Yoga" as most of the asanas are taken from the Introductory syllabus, however, they are not suitable for those who are completely new to yoga. Look in our playlists for an Introduction to Yoga series, suitable those who have never practiced yoga. These sequences aim to improve your extension, alignment and balance in the poses. If you find any of the poses difficult, you can look the poses up in our Yoga Pose Directory, (See ther Playlist section on our Home page), which we are adding to all the time. In the Pose Directory you will find yoga tutorials on many of the poses you will encounter in the 18 Days of Yoga Series. These tutorials will teach the poses in more detail and sometimes with extra props. If you are near to Maidstone, in the South East of England, register with the Maidstone Iyengar Yoga Centre and enjoy one of our free classes with us. http://www.iyengar-yoga.co.uk/ Practiced correctly, yoga will stretch muscles and strengthen joints, as well as helping with mental and physical wellbeing; indeed many studies have shown that yoga can have remarkable effects on problems with back pain, shoulder pain and neck pain as well as demonstrating positive effects on mental health problems such as depression. http://www.huffingtonpost.com/2013/10/28/body-on-yoga_n_4109595.html?ncid=engmodushpmg000000 For our ebooks, "Yoga for the Stiffer Body": https://www.amazon.co.uk/Yoga-Stiffer-Body-Inspirational-Accessible-ebook/dp/B01IYO67M8 "Yoga for the Stressed Body" https://www.amazon.co.uk/Yoga-Stressed-Body-Sequences-Stress-ebook/dp/B07S7JWS6Z