Iyengar Yoga the Integrated and Holistic Path to Health: The Effective and Scientifically Investigated System of Yoga

By Dr. Tommijean Thomas, Benjamin A. Thomas B.S. and B.K.S. Iyengar

Teaching and information topics include:

a concise overview of the many aspects of yoga
a vast amount of computer drawn illustrations and more than
500 photographs depicting the yoga postures
a self-study guide to the yoga poses including seventy basic
foundation postures with descriptions, techniques, and
benefi ts in detail
fi fteen original series (sequence/routines) of postures with
different purposes and themes to carry the practitioner
through a diverse personal practice
fi ve variations of the well known aerobic Sun Salutations
a discussion of how to perform and understand the physical
postures, rhythmic controlled breathing, meditation,
relaxation, postural alignment, stress management, and
philosophy
common questions typically asked by yoga students with
related answers
a brief treatise of beginning basics in anatomy, physiology,
and kinesiology
eight well-known and simple mantras (chants)
an artful collection of photos demonstrating postures beyond
beginning level is presented.
This is a must-have book for yoga practitioners, teachers, studio owners,
health providers, college classes, and business settings as it confi rms the
benefi ts and effects of Iyengar-style yoga practice.

• Language: English
• Publisher: Xlibris US
• Release date: Nov 18, 2008
• ISBN: 9781462843657

Book preview

IYENGAR

YOGA

THE INTEGRATED AND HOLISTIC PATH TO HEALTH

The Effective and Scientifically Investigated System of Yoga, Validated by Empirical Evidence

Dr. Tommijean Thomas,

Benjamin A. Thomas, B.S.

Foreword by

B.K.S. Iyengar

Copyright © 2008 by dr. Tommijean thomas, benjamin a. Thomas, b.S.

All rights reserved. No part of this book may be reproduced, by any process

whatsoever, without written permission from the authors.

This book was printed in the United States of America.

A NOTE from the AUTHORS: Not all of the exercises presented in this text

are suitable for everyone. This or any exercise program may result in injury. To

reduce your risk of injury, consult with your doctor before beginning this or any

exercise program. The exercises are in no way intended as a substitute for medical

advice. The authors disclaim any liability in connection with the yoga exercises or

instructions. The authors highly recommend that the new student to yoga only

practice the postures that have been designated for their level of training.

To order additional copies of this book, contact:

Xlibris Corporation

1-888-795-4274

www.Xlibris.com

[e-mail]

37697

Contents

About the Authors and Models

DEDICATION

FOREWORD

PREFACE

Acknowledgements

OVERVIEW: The What and Why of Yoga

ONE: Important Yoga Concepts for Beginning Yoga Practice

TWO: Philosophical Concepts

THREE: The Two Most Important Poses

FOUR: Series Section

FIVE: Mantras

SIX: Anatomy, Physiology, and Alignment

SEVEN: Asana (Posture) Descriptions, Techniques, and Benefits for Foundation Poses

EIGHT: Research Findings

NINE: Conclusion

GLOSSARY

REFERENCES

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Photography by David Goulet Artwork by Sumitra Peterson

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Photography by David Goulet

About the Authors and Models

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Tommijean Thomas, PhD and Benjamin Thomas, BS are Senior Certified Iyengar Yoga teachers and authors of this book. They began their yoga practice in 1976, and soon after began teaching. They are long-term students of B.K.S. Iyengar and have trained numerous times in India with him and his family. They have taught classes and workshops nationally, including conducting college courses in yoga and teacher training courses at the Iyengar Yoga Institute of San Francisco. This text presents their approach to the highly refined, authentic, and classical Iyengar Yoga and was scientifically validated by empirical evidence. This text is appropriate for students of all levels and includes an overview of yoga and a practical plan to begin and/or continue learning about yoga. Impressed with the integrative and holistic benefits and effects of Iyengar Yoga, the authors conducted a large research project consisting of three separate studies. It provided a total of 614 assessed subjects and culminated with a Comparative Analysis. This research project revealed significant and positive physical, psychological, and spiritual benefits of Iyengar Yoga, and this information is included in chapter eight of this text. In addition to their dedication to Iyengar Yoga, the Thomases have raised a family of six children and have maintained careers separate from yoga.

Tommi began yoga training at age thirty-four. She is a Licensed Clinical Psychologist in private practice, working with both adults and children. A number of her research articles have been published. Her medical benefits from the practice of yoga include a great improvement from painful, debilitating varicose veins and management of edema resulting from leg vein stripping surgery performed before she was introduced to yoga.

Ben began yoga training at age thirty-seven. His college major of mathematics proved invaluable to the couple’s research projects. Ben was in the computer industry for forty years at the executive level and taught yoga in computer corporate settings for twenty-five years. His medical benefits from the practice of yoga include a cure of both migraines and stuttering.

Models:

Antonio Procopio, son of the Thomases, began yoga training at age eleven and is a Certified Iyengar Yoga teacher, teaching part time. He studied and trained with his parents, in India with the Iyengars, and nationally with other senior Iyengar teachers. With partners, he owns and manages a computer firm. He was instrumental and invaluable in creating and editing this book.

Mariadonna Alayaay, daughter of the Thomases, began yoga training at age ten with her parents, with Iyengar teachers, and in India. She obtained a college education and taught yoga at community centers and Kaiser hospitals. She has been resting in peace since age thirty-two and is forever alive in many hearts.

Some of the other children and grandchildren of the authors have also participated in this project: Beneba Thomas, Alfio Procopio, Tracy Thomas, and Jeanamaria Alayaay.

DEDICATION

To our dearest Guruji,

Yogächärya Dr. Β. K. S. Iyengar, who taught us in Pune, India.

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His inspiring teachings, enduring influence, precise directions, and encouragement transformed and continue to enhance our lives.

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Photo by Soni Studio, Pune, India

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FOREWORD

Ramamani Iyengar Memorial Yoga Institute

1107-B/1. SHIVAJINAGAR. PUNE ‘411016. (INDIA) GRAMS ‘ YOGADIPIKA. PHONE : [phone]

REF: ____________                                                 DATE _______________

Iyengar Yoga, The Integrated and Holistic Path to Health is a well brought out book.

Holistic health is a vast reservoir covering moral, physical, mental, emotional, conscious and conscientious health; and then only is it considered as a holistic health and not otherwise.

Tommijean Thomas, PhD and Benjamin A. Thomas, BS have done a good study on the theory as well as on practice. They have done their best to present Iyengar Yoga, The Integrated and Holistic Path to Health for students of yoga to practice with confidence and courage.

Their research on the effects of yoga, too, is encouraging, but persistence and perseverance are the keys to acquiring the holistic benefits.

Eleven weeks of practice to reach the desired effect is not sufficient. It takes so much more time for the inner body to get toned and tuned. Yet, a start has been made and I admire them for their study.

Both Tommijean Thomas and Benjamin Thomas are my long standing pupils and I am happy to share with them my joy in going through the manuscript and I wish them all the good wishes and success in their work.

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PREFACE

New students often look for a brief definition of yoga. This can be at times problematic, since yoga is such an enormous topic. And, it cannot truly be fully explained in words, for the practitioner of yoga must experience yoga to fully grasp its meaning. But, one may say in brief, that yoga is a discipline, a way of life, and a way of being. The fruits of its practice endow the practitioner with a rare sense of equanimity, bliss, peace, and happiness as she/he experiences life. Yoga means union, communion. It is the union of our will to the will of God, a poise of the soul which enables one to look evenly at life in all its aspects (B.K.S. Iyengar, 1976).

Our text, "Iyengar Yoga: The Integrated and Holistic Path to Health, is based on the principles of Iyengar Yoga. That is known as integration, which Patañjali describes in the third chapter of the Yoga Sütras, and which involves integration of the body (sanra-samyama), integration of the breath (prana-samyama), integration of the senses (indriya-samyama), integration of the mind (manas-samyama), integration of the intelligence or of knowledge (buddhi-samyama or jñana-samyama), and finally, integration of the self with all existence (atma-samyama)" (48). In The Tree of Yoga by B.K.S. Iyengar (1989), Iyengar speaks of these principles as being the integration of the body, the breath, the senses, the mind, the intelligence, and finally, the integration of the self with all existence. The word ‘holistic’ is very fashionable nowadays. And the word ‘holistic’ contains the word ‘whole,’ which is the true meaning of ‘healthy.’ Where there is wholeness of body, mind, and self, this wholeness becomes holy. Holy means divine, and without divinity you cannot truly speak of holistic practice or of holistic medicine (81).

We began putting this text together years ago. It contains what we feel yoga students should know, both to begin the path of yoga and also to continue. We find that students frequently struggle in their efforts to develop a practice of their own. This difficulty is in great part because there is so much to learn. The details of so many postures, the Indian terms, and anatomical/physiological references, can be confusing. Our text provides a method of overcoming this hurdle. We present an original, illustrated series of postures, individual explanations, illustrations, and photos to make the path easier. With our text, one can begin practice right away, and in-depth details of the postures can be acquired and refined over time. Our approach to Iyengar Yoga is appropriate for many different settings: at home, in teacher trainings, in college courses, in studios, in institutes, in hospitals, in businesses, and in prisons. Yoga is meant to be practiced daily. But in our fast pace world, most are unable to find the time to attend daily classes. A private practice is highly recommended and the method in our text makes daily yoga sessions an easy project. Although 30-120 minutes of daily practice is preferred, even 15 minutes a day is beneficial, and is certainly better than no practice at all. Practice is an integral part of following the path of yoga, and Iyengar often exhorts his students to practice, practice, practice.

The second rationale for our text, and perhaps the most important, is to present to and share with others, the information gathered from the large research project we undertook. After many years of yoga practicing and teaching, we became quite aware of the many positive benefits a yoga practice had on both our students and ourselves. It is our personal contention that Iyengar Yoga is superlative and unique for its precision, timing, sequencing, therapeutics, and innovative use of props. As yoga, in general, increasingly gained worldwide acceptance, we became concerned about unsubstantiated reports of success that were used to endorse various teaching methods. Believing that Iyengar Yoga abounds with preventative and curative health benefits, we wished to verify and document this phenomenon. We therefore began the long, arduous task of scientifically investigating Iyengar Yoga to determine the direct effect that it had on those who practiced it. We herein, present the empirical evidence of the positive benefits (physical/medical, psychological, and spiritual) that result when one practices Iyengar Yoga. The positive and significant results of our research can be found in our chapter on research.

In brief, there were three experimental studies that we conducted to quantify the outcomes of Iyengar Yoga practices. The first group (novices to yoga) was conducted in a college setting, and research participants were evaluated both pre-and post-eleven weeks of training in Iyengar Yoga. Our text was used as the core curriculum for this group to introduce them to Iyengar Yoga. The second sample consisted of long term Iyengar Yoga practitioners. The final sampling consisted of Iyengar Yoga professional teachers. The results from the first study validated that our text (the treatment method) was highly effective. And as we had hypothesized, significantly positive benefits and effects of Iyengar Yoga practice were found within all three groups. This scientific research empirically supports the claim that positive benefits and effects may be expected in all the holistic realms of Iyengar Yoga, including physical, psychological, and spiritual.

B.K.S. Iyengar, and his son Prashant, expressed that we needed to convey to the public that eleven weeks of yoga study is only a beginning of the yogic path as a way of life, and not a conclusive form of treatment or healing. We therefore continued our research with a fourth study that contained a comparative statistical analysis of the three groups. The positive gains in the experienced yoga practitioners, as expected, were significantly greater when related to the progress of the novice yoga practitioners (eleven weeks). Yet, it is noteworthy to know that Iyengar Yoga may be expected to produce identifiable positive results in as little as eleven weeks providing the student invests approximately five hours a week of her/his time. The results of the research findings in the first study (eleven weeks) are useful in particular to inform beginners that positive changes may be seen in as little as eleven weeks, and will continue to grow with continued practice. Teachers also can benefit by knowing they may tell their beginning students to expect to see some positive results within eleven weeks. Iyengar feels, however, that it is best if one does not judge the benefits of yoga too soon. And we concur with this.

It is our hope that: (1) our text, "IYENGAR YOGA: THE INTEGRATED AND HOLISTIC PATH TO HEALTH," contains the knowledge and clarifications you need to effectively and successfully begin and continue to travel the yoga pathway; (2) your practice becomes joyful, and (3) our research endeavors will be useful to you, and that it will stimulate more research into the values of yoga, particularly in the medical field.

Notes:

(1)   We have included in our text a listing of Iyengar’s major works. We highly recommend that you read and study them. They are classic works of art and science.

(2)   It is with deference, not a lack of reverence, that we refer to Yogacharya Dr. B.K.S. Iyengar as Iyengar. This became almost a necessity for the sake of brevity. Yogacharya is defined as a teacher and master of the yogic traditions, and as a guru who practices the yogic exercises and teachings. The definition for guru is one who illumines the darkness of spiritual doubt (Light on Pränäyäma, Iyengar 1981). A guru is one who gives Diksha (heightened awareness) and sheds light on knowledge. Whereas a teacher is known as one who skillfully passes on knowledge. Iyengar fits all of these definitions very well.

(3)   Iyengar honored us with a few corrections on our photographed postures. We humbly included them where we could so that you, too, can learn and experience how precise and detailed his teachings are.

Acknowledgements

Our first acknowledgement, accompanied with the utmost adoration, devotion, and gratefulness goes to our Guru, B.K.S. Iyengar. His divine teachings, encouragement, and affection gave, and give us, a life enriched with blessings we never before could have imagined.

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We also thank his children, Prashant and Geeta, for their expert yoga training that also expanded our knowledge and promoted growth.

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Photos by Soni Studio, Pune, India

Prashant Iyengar                Geeta Iyengar

We are most appreciative of our children and acknowledge Antonio and Mariadonna, for their hours of labor in posing for pictures in our book, in addition to their participation in many sessions of brainstorming with us and discussing the yoga concepts, plus their never ending support and encouragement. We also thank our son, Alfio, for his help and caretaking that freed us up considerably so that we could contribute more time to our book.

We are grateful to Manju Jois, son of Pattabhi Jois, for our earliest training, introduction to yoga, and for directing us to B.K.S. Iyengar. We also thank the senior Iyengar teachers we studied with who helped to augment our learning.

The illustrations were created by Ben and Tommijean Thomas together, with Ben drawing the bit-mapped, computer-generated illustrations of the yoga postures that now form their detailed and vast computerized library of yogasanas and series.

To Christopher Tori, PhD, Licensed Psychologist and researcher with numerous publications, we express deep gratitude for his support, expertise, and guidance in the research endeavors. We are forever grateful to Julie Feely for her thorough and complete editing of our text. Her keen eye, expert skill, knowledge in language literature, and invaluable suggestions helped us to prepare a much more comprehensible text for our readers. For our research technical consultation, we also acknowledge Alan Dearborn, MA. We give special recognition to Rajvi H. Mehta, PhD, and Virginia Chandler for their contributions. With respect to our initial and past attempts to create a practice manual, we thank Joe Hartigan for initial help in posture drawings and Peggy Parker for the first hand secretarial efforts.

We thank and give credit to David Goulet of Fort Lauderdale, Florida, for his professional photos and photo shoots. We also give credit to William Knowland of Direct Images in San Leandro, California for his photography. Additional photographers are given individual credit where appropriate. Further, we thank and appreciate Sumitra Peterson for her contributions of creative artworks, and for the improved quality of our photographs with her expertise in Adobe Photoshop.

Lastly, we express a heartfelt tribute and acknowledgement to all and each and every one of our students over the years who expressed appreciation for our efforts. Their positive feedback encouraged us to go forth and share our text with others who are thinking about embarking or continuing on the path and journey of yoga.

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Mariadonna, B.K.S. Iyengar, Antonio

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Photos by Soni Studio, Pune, India

Ben, Prashant Iyengar, Tommijean    Tommijean, Ben, Geeta Iyengar, Antonio,

                                                      Mariadonna

OVERVIEW: The What and Why of Yoga

What is yoga?

Yogacharya Dr. B. K. S. Iyengar tells us that, Yoga is a vast and complex subject. Iyengar is world renown for his innovative, unique, and superlative presentation and teachings of yoga. His yoga is distinct from other systems and known for its intricacies, timings, sequencing, therapeutics, alignment, and props. His yoga institutes are spread worldwide. We are long-term disciples of his and his teachings. The definition of yoga is union, conveying a joining of the individual soul with the Universal Spirit. Born in India, yoga is said to be immemorial; it is an ancient art, science, philosophy, and a highly evolved system of health for the three parts of the human: mind, body, and soul. It is a way of life. Although yoga is not a religion per say, it is a science of religions. Iyengar explains that in reality, there is only one yoga. But many different methods, styles, schools, approaches, and/or interpretations have developed over time that make the topic confusing for some. Iyengar Yoga conditions the human system in its entirety, promoting health in mind, body, and soul. It has unfathomable versatility, providing the means for very strenuous conditioning to mild conditioning, and finally to the utmost in stillness and relaxation. Iyengar Yoga is also special in that his method can keep the student enthralled and challenged for a lifetime. In its entirety, yoga is a process. It has no end. It presents a perennial challenge. This can be problematic for some Westerners who are very focused on achieving, competing, desiring, and winning. However, when they reach the point of letting that go, they will find even more joy in the practice of yoga. Yoga is a system of holistic fitness and therapeutics with great versatility, yet outside of mainstream medicine and science. Iyengar Yoga is not what some may think. It is neither contortionism nor gymnastics. True, at a proficient level, there will be a great deal of flexibility involved, but the flexibility is balanced by strength, and the integrity of the joints is protected by alignment techniques.

Why practice yoga?

Iyengar expounds that yoga brings health, happiness, prosperity, and hope. The philosophical aspect of yoga includes developing awareness, attention, concentration, and coming into the present moment. Devotion and discipline are fundamentals of yoga. One practices to free herself/himself from mental/emotional pains and sorrows and to cease the fluctuations in the mind while gaining wisdom. Many students practice primarily for the gains in physical condition and for health reasons; others partake to relieve stress and tension. Some are motivated for the peace, harmony, tranquility, serenity, and equanimity that ensue through the practice of yoga. Some practice to develop union with the Divine Spirit, self-knowledge, right action, better courage, coping strength, and to become a better person. There are many, many reasons to practice yoga, but they mainly differentiate into the categories of physical, psychological, or spiritual benefits. It is said that through the practice of yoga, the individual can reach her/his potential.

Iyengar Yoga is considered to be and is classified as astanga (ahsh tahng guh) yoga (yohgg [o as in all]). In other words, the eight aspects of yoga are followed in Iyengar Yoga, making Iyengar Yoga a comprehensive approach to evolvement and enlightenment. (Note: Often when using Indian terms, we have included phonetics within a set of parentheses to help you sound out and pronounce these names.) The eight stages of yoga are not independent, nor are they levels with the second level higher than the first and so forth. The aspects are interdependent and integrated. For example, if you were just to practice meditation one day, the physical training (asana) would very much be a part of that as you hold your spine and head erect and cross your legs. Also part of that meditation would be the breathing exercises which are the gateway to meditation and calmness. All the aspects can be depicted in this way. Many people begin with the postures and have interest only in that. But, while they practice the postures, they are also using the breath with awareness and doing what Iyengar calls active or dynamic meditation. One does not have to adopt the yogic philosophy to practice yoga. Following is a list of the eight aspects of yoga with very brief descriptions or treatises. Each limb itself is worth a book.

The eight aspects/limbs/stages of astanga yoga are:

1) Yama (yuh-muh) (universal moral or social laws): non-violence, truth, non-stealing, continence (not especially celibacy, but self-restraint in body, speech, and mind, and ability to see divinity in all), non-coveting (free from hoarding or collecting, taking things that one does not really need).

2) Niyama (neh—yuh—muh [i as in bit]): personal discipline and cleanliness, self-purification by discipline. Specifically: purity of body, contentment, working without selfish motives or for rewards, non-violence even in thoughts, study of the self and divine literature, dedication of one’s actions and will to God, devotional practices and adoration of the Universal Spirit.

3) Äsana (ah-son): practice of postures/poses, the beginning point for most students.

4) Pränäyäma (prah-nah-yah-muh): the art of rhythmic, controlled, voluntary breathing.

5) Pratyähära (prut-yah-hah-ruh): the practice of controlling the senses, withdrawal and emancipation of the mind from the domination of the senses and exterior objects.

6) Dhäraiiä (d-hah-ruh-nah): concentration.

7) Dhyäna (d-hyah-nuh): meditation.

8) Samädhi (suh-mahd-hi [i as in bit]): a state of peace, serenity, equanimity, joy, tranquility, a state of super-consciousness brought about by profound meditation in which the individual aspirant becomes one with the object of his/her meditation.

Yoga for All

Iyengar coined this phrase of, Yoga for All, many, many years ago. Our interpretation of this is that every person is able to practice the yoga at some level. From our research and also in our observance of Iyengar’s classes and large seminars of sometimes a thousand students, we could witness that the yoga is for all; including men, women, and children of all religions, races, color, ethnic backgrounds, ages; and healthy or with limitations due to illnesses, diseases, injuries, and infirmities. Our first teacher, Manju P. Jois, encouraged us to bring all of our six children to class on a once a week basis, which we did. We then sometimes had family yoga sessions wherein we would all help each other. The children were often a part of our practice, helping to apply pressure by pushing and holding each other in the postures. Sharing our yoga with our children promoted a special closeness with them. We began to notice it gave a rise in their self-esteem, for there were many things they could do that we could not. For instance, Antonio and Alfio would put their legs into the lotus position, go up on their knees (Goraksasana-Cowherd), and then walk on their knees in a race across the floor. The boys also liked to do the push up position and jump in a race across the floor (Nakrasana-Crocodile). Another favorite of the children was walking on their hands, a feat Mom and Dad could not even begin to do. Then they would joke with us, Is this what you’re trying to do, Mom or Dad?

Having a family member, a partner, or a buddy to practice with can very much enhance your progress. You can compare notes on growth and learning, share various yoga experiences, and enjoy the companionship in your practice. We discovered that after family yoga, the children would be much more calm and peaceful, less hyper, and more loving. The children enjoyed taking yoga pictures and were often creating new combinations. They helped make the yoga fun and not so serious. Working with another person, while performing the postures, can provide additional help in balance and pressure. It also teaches one awareness and sensitivity. We firmly feel that yoga enriches the family dynamics and relationships. According to Dr. Rajvi Mehta (editor for the Yoga Rahasya) in India, one can find as many as five generations in one family practicing yoga. Since yoga was often a topic of family conversation, we had no choice but to learn all the names of the posture in sanskrt in order to communicate with each other. Antonio and Mariadonna trained with us more seriously as they grew older. It’s important when children learn yoga to let them play with it more than insisting they learn a lot of details. They do not need to be precise. Strict teaching of the children should not begin until about age sixteen. So even if you don’t teach your child(ren) yoga, it’s important to at least teach them the Mountain Pose (Standing Pose) and good posture so there is less chance that they develop abnormalities in the bones, joints, muscles, ligaments, and tendons.

A good yoga session typically evokes peaceful, happy, and loving feelings. We really found this to be true in our family practices. For the sake of art, exposure, education, creativity, and fun, we have included a number of family pictures and combination poses in the following pages. Iyengar pointed out that poses often look different on different bodies. Therefore, in the photographs, we often included the same posture performed by adult and child, male and female. We feel our pictures give credibility to the fact that yoga was designed for the human body, regardless of age or gender. In chapter seven, Äsana Descriptions, Techniques, and Benefits, we offer specific instructions for a large number of basic foundation postures. We ask you not to try postures beyond the basic foundation poses without professional guidance and proper preparation.

We asked Chandru Melwani (at the Ramamani Iyengar Memorial Yoga Institute, Iyengar’s official photographer and long term yoga practitioner) what he could tell us about yoga and the family. We also asked why yoga seemed to be so helpful in interpersonal relationships. He responded that yoga really helps people and family members to get along better. The practitioners become different and develop patience and understanding. The state of mind is different after practicing yoga, with negative thoughts vanishing. One becomes a different person. It is the same for a couple, a family, and/or the children.

Students often ask us who Iyengar’s teacher was. His Guru was Krishnamacharya. On the following page, you will find a chart depicting some of yoga’s long history. The photos following the Heritage-Genealogy chart are to give you a sense of the variety of the yoga postures. We are the models along with our children and grandchild. Yoga practice can be both fun and serious. Children can begin at a very early age; they can play with yoga until age ten; they can be taught with a focus on movement until age sixteen; then intense training on precision can begin at age sixteen. Our yogic life and practice evoked and contributed to lots of fun, love, and closeness in our family. After a family yoga practice, we typically felt and feel affectionate.

Yoga Paramparä (Heritage)—Genealogy

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Getting Started and How to Use this Book

Getting Started: There are some general rules you will want to know that apply to the practice of yoga. Yoga is always performed barefoot. Do not perform yoga on a slippery floor, in direct sunlight, in a cold environment, or on a full stomach. Allow yourself 4-6 hours after a heavy meal, two hours after a moderate meal, and one hour after snacking before performing. After practicing yoga asanas, wait about 30-45 minutes before partaking of solid food (the stomach is not ready yet for consumption). However, if your blood sugar is down, liquids or fresh fruits are the easiest to digest either before or after yoga practice. Loose fitting clothes, or clothes that don’t constrict are best in which to condition. However, a lot of excess clothing will get in the way. Also, during class situations, it is extremely important that the legs are bare and the body is identifiable through the cloth so that the teacher can make corrections.

Iyengar is accredited with the creation of props for yoga. In a manner befitting a genius, and from over sixty years of teaching, he developed an innovative method of prop use that safely helps the student train in such a way that correct and proper alignment will be achieved. The props are very helpful when there is insufficient flexibility, strength, or balance. The props are used for restorative postures to help the practitioner remain longer in a pose. In some postures, the props are used to apply pressure as if a teacher was applying pressure. The use of these props has now spread to many other styles of yoga. Some students who are overly ambitious may reject prop usage. Not only are these props used to teach us, but also to help us build confidence and alleviate fears. The props are used as a guide to prevent improper and dangerous practices. The props are to be used to train both the body and the mind. Once this is accomplished, and the student can replicate what has been learned with the prop, the prop is to be abandoned and the student should practice independently. Elderly people, students who begin yoga late in life, or students with serious medical problems may need to use props indefinitely. The businesses that sell yoga props are common and easy to find; they advertise in the yoga magazines.

At the very minimum, a student will need a sticky mat, three blankets, and a strap. The blankets should be firm like Army or Mexican blankets, not the soft, comforter type. To practice at home, you will need a space as large as the size of your mat; this is approximately 2’x6’. Ideally you will want to place your mat only on a hard floor rather than carpet because this allows for the proper use of the hands and the feet, and also assists you in maintaining your balance. You will also want a space by a blank wall large enough to place your mat both parallel and perpendicular to it. Ideally there will be sufficient wall space and the wall will abut the floor without having a thick baseboard. The wall is useful as a guide for alignment for the back of your body in both some of the sitting and standing postures. Iyengar Yoga seminar teachers now ask students to bring a sticky mat, three blankets, one strap, and two blocks to workshop locations that are not fully equipped in yoga studio fashion.

A fully equipped student of yoga will have a number of props to utilize: a stop watch or timer, a sticky mat, three blankets, two straps, two foam blocks, one wood block, a cylindrical bolster, a breathing (flattened) bolster, four sand bags, a folding chair with the upper back cut out, a rolled up gauze Indian bandage, and an eyebag. The Indian bandage is only lightly elasticized, unlike the American bandage that is very elasticized. The Indian bandages are preferred to an eyebag, since sometimes when using an eyebag your eyes may be a little blurry for a brief period after you remove the bag until the retina adapts back from the pressure. Finding a hard surfaced floor to condition on is important. Soft carpets can be problematic, particularly when one is attempting to properly align the hands and feet. Mirrors are nice to have to periodically check your body alignment. The mirror should butt up against the floor to prevent a distorted view. Be careful not to become dependent on the mirror; one should learn to align the postures from within. The more fortunate of students may even have wall ropes and an inversion sling.

Note: Mats may be washed in warm water in a washing machine. Do not put them in a dryer, but let them air or line dry. New mats should be washed before use.

Some practitioners may have difficulties practicing the yoga by themselves. They may wish to employ music to break the silence. This may be okay in the beginning of early training and perhaps even necessary to calm one’s system and assist one in the goal of focusing. However, ultimately you may wish to practice in silence and solitude some of the time at least. We recall Iyengar answering a question about the use of music at the 1984 Convention in San Francisco by saying, Silence is the best music. But, you may need some extra help in getting started with private practice. If music helps in the beginning then use it, but test yourself as you go and see if your anxiety drops and you can begin to tolerate silence. If you can, then gradually increase the time spent in silence.

IMPORTANT FOR WOMEN: There are specific poses that are recommended during the menstruation period while other poses are contraindicated. These rules apply during the first three days of the menses (four days if heavy bleeding is occurring). You will find these postures in the Gentle Series in chapter four. If you are only familiar with some of the poses in this series, then you should only do those poses and postpone the remaining postures in the series until your repertoire expands. In particular, upside down postures are prohibited during the menses. One does not want to place the body in such a position that the flow works against gravity. Although some teachers allow the Downwards Facing Dog Pose, we suggest you restrain from using this pose until the heavy days of your menses are finished. Other poses to avoid are intense back bending, strenuous poses such as standing postures and strength postures, and finally, stomach tightening postures.

If you are in a class setting, it is helpful if you let the teacher know if you are menstruating. Follow the poses that you have been taught from the Gentle Series. Women who are doing the Gentle Series should do so in an area of the room specified by the instructor, so the instructor can observe the women’s performances and conditions. If a woman is menopausal, she may expect to get relief from depression and emotional distress by doing long, uninterrupted supported backbending postures regularly.

Yoga benefits pregnant women particularly if they began a yoga practice prior to becoming pregnant. If you start yoga after you become pregnant, you must be extremely cautious and conservative. IF YOU ARE IN A CLASS SETTING, BE SURE TO INFORM YOUR TEACHER IF YOU ARE PREGNANT. If you become pregnant, you should consult with your doctor before beginning any exercise program (yoga included). By no means, should a pregnant woman attend classes during the 11th, 12th, and 13th week of gestation. It’s important that you don’t become overly ambitious regarding conditioning at this time in your life. Keep in mind that the child’s health and safety are of primary importance. We highly recommend that you read Iyengar’s daughter’s (Geeta S. Iyengar) book, Yoga, A Gem for Women (Iyengar, 1983) for more detailed information regarding women’s issues of menstruation, menopause, and pregnancy.

It is important to know that drugs, alcohol, and cigarettes are considered to be inimical to the practice of yoga. And, a yoga practitioner who adopts the tenets and philosophies of yoga will become a vegetarian. If you choose to do this, it is important that you educate yourself about good nutrition and that you do not change your dietary habits overnight, but do so gradually. Partaking of meat is said to involve violence. Some vegetarians do not partake of any animal products at all. Fresh foods are recommended and a certain amount of oil for brain functioning. To achieve one pointed focus at a deep level and profound meditation, Iyengar says you will need to become vegetarian. Fasting is not advised, for you will need the strength to condition. However, one does do a sort of mini-fasting by restraining from food for a period of time prior to practices. The yoga tenets hold that the practitioner should neither eat too much nor too little. A chant or grace is encouraged before meals. There is a practical value to this practice in that pausing before eating is helpful to the digestion. Water, too, is to be consumed with eating for digestion purposes. Food is to be chewed slowly and thoroughly. In addition, the yogi(ni) is neither to sleep too much nor too little.

How to Use this Book: Keep in mind that it is only you who can best determine what pace of learning is appropriate for you; there is no need to hurry. Although each pose has specific health benefits, in general, one needs to practice a well-rounded program of postures in order to build health, particularly at the beginning of training. Read and study the descriptions of the postures that you are working on; work according to your level of proficiency training. Please, be aware, we are using the terms posture and pose interchangeably without distinction, and alternating merely for the purpose of preventing monotony. Although, it seems that posture is a more classical definition, pose is also commonly employed. We have in most cases described the techniques of the postures beginning on the side of the body that matches the illustration. Please, note that in class work, typically the students are instructed to start all postures on the right side. But, typically we all have a strong side and a weak side; therefore, when practicing alone, it is recommended that you begin the posture on your weak or awkward side. Sometimes you will want to repeat the pose for the third time on your weak side. For example, if your left side is weak, you could practice: left, right, left.

Be sure to pay attention to the PRECAUTION parts of the individual postures in chapter seven—Äsana Descriptions, Techniques, and Benefits. As in any other exercise program, one can injure or hurt oneself. Besides reading and paying attention to the details of the Precaution section, keep in mind that pain is an indicator, a signal to us. The student should not press or push to the point of creating pain. It is better to work up to the edge. When and if you feel pain, ease up a little, and then hold the pose. Proceeding with absolute attention and focused concentration also helps prevent injury. An interesting thing we learned over time is that if you hurt yourself while doing yoga, you can cure the same injury by continuing to practice. Just remember to work only up to the edge, and healing will come. Rest alone rarely heals as well in these situations.

We found that for the students, the goal of perfecting the postures is daunting and confusing. It is best to strive for best effort. In addition, Iyengar explains that to perfect or master is more about the pose becoming comfortable and no longer having to strain, as opposed to advanced proficiency. Also, due to body types and age when beginning the practice of yoga, there will be postures you may never master in this lifetime. However, you will still receive benefits because gains are all a matter of relativity. When you are doing yoga in a class setting and the teacher does not correct you during the class session, you must not assume that you are doing your posture perfectly. The teacher cannot correct everyone on each posture. Instead, you are to do what you do in personal private practice; examine your body and movements carefully, thoroughly, and with great attention in order to produce a posture that is as perfect as it can be.

When you begin your practice, try a few poses at a time (3-5), there is no need to rush. Keep in mind that yoga is not about competition. The only comparisons you are to make are to compare yourself now to your previous condition and/or level of proficiency. Do not to compare yourself with anyone else. Students will progress at different rates for different reasons, depending on the efforts expended, the consistency of practice, levels of determination and perseverance, and quality of teaching to which each student is