When practice becomes familiar, it can also become automatic. The body moves, but the mind drifts. In Ārogya Yoga, B.K.S. Iyengar introduces a method of sequencing called Viṣama nyāsa—a deliberate way to keep the mind attentive and the practice alive.
Read more🧩 Planning with Purpose: Headstand, Backbends & the Arc of Practice
When you practice at home, it’s easy to fall into familiar patterns—reaching for the poses you know and moving through them on autopilot. Seasoned practitioners benefit from periodically refreshing how we plan a sequence—not just what we practice, but how we organize it.
This week, we’re looking at the relationship between inversions and backbends—and how to structure a practice that supports both steadiness and vitality.
Why Start with Headstand?
Practicing Śīrṣāsana (Headstand) at the beginning of a session helps to steady the senses and draw the mind inward. It establishes a tone of clarity and attention. When followed by backbends, the result is often a lift in mood, vitality in the chest, and renewed energy. This combination can be especially helpful when you feel dull, unmotivated, or unfocused.
Even if you’re not working with Headstand right now, you can substitute a supported inversion like Adho Mukha Śvānāsana (Downward Dog) with head support to establish that same inward focus.
Bringing Pacing and Variety into Practice
One way to bring depth into home practice is by adjusting not just the poses, but how they’re arranged.
Viṣama nyāsa refers to placing unrelated pose categories back-to-back—like moving from a twist to a backbend to a forward bend. This kind of contrast keeps the nervous system alert and the mind engaged.
Viloma, on the other hand, involves repeating a single pose several times throughout the session. That pose becomes a kind of thread that runs through the practice—something you revisit and refine as your body warms, your awareness shifts, and your breath deepens.
B.K.S. Iyengar describes this approach in Ārogya Yoga, noting that the pivotal āsana may be used three or four times in the sequence. For example, Viparīta Daṇḍāsana can be done at the start, middle, and end of the sequence (p. 297).
Here’s one way to work with the viloma method using Dwi Pada Viparīta Daṇḍāsana (on a chair) as your anchor:
Adho Mukha Śvānāsana (Downward Dog)
Open the shoulders and lengthen the spine.Dwi Pada Viparīta Daṇḍāsana– Round 1
Legs bent, bolstered support, short stay. Focus on ease and quietness.Uṣṭrāsana (Camel Pose)
Build active extension and lift through the spine.Viparīta Daṇḍāsana – Round 2
Legs straight, reduced support. Stay a bit longer, explore breath and steady gaze.Bhujaṅgāsana + Śalabhāsana (Cobra and Locust)
Strengthen the back body.Viparīta Daṇḍāsana – Round 3
Your final stage, then gradually come out and observe.Setu Bandha on a bolster
Let the system settle.Savasana or Viparīta Karaṇi
Rest in the vibration from your practice
You can modify the number of rounds or level of support depending on your time and energy. The repeated pose gives the session a rhythm—it’s not just variety, but refinement.
Final Thought
Sequencing isn’t just about order—it’s about pacing, contrast, repetition, and reflection. The methods described here offer different tools to help your practice stay alive and purposeful.
Try pairing Śīrṣāsana with backbends this week, or use a viloma approach with a pose of your choice. The pose itself may not change—but your relationship to it will.
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Backbends and the Art of Preventing the Slump
“Although they are impressive in appearance and display-worthy, backward arching āsanas make the practitioner more introspective and less of an exhibitionist.”
— B.K.S. Iyengar, Ārogya Yoga
Backbends are often misunderstood. They might look dramatic from the outside—but their power lies in what they awaken inside. These poses help us recognize where we’ve become rigid or withdrawn, and they offer a pathway to openness, energy, and alertness.
Rather than pushing into shape or chasing flexibility, backbends can be practiced as a means of building steadiness and inner strength. They encourage a sense of lift, a spaciousness in the breath, and a clarity in the mind.
More Than Just Spine Work
Backbends activate the nervous system and help bring focus. They expand the chest, direct the breath forward, and open areas that tend to collapse—especially under stress. When done without adequate support or alignment, it’s easy to overwork the lower back and neck, bypassing the middle of the spine—the area that most needs awakening.
Breath is a helpful guide. If it’s held or restricted, the body will follow suit. That’s why we take care to build these poses thoughtfully: using bricks under the hands, support under the ribs, or small modifications that allow access without force.
Why Practice Backbends at All?
Because they help us see more clearly—physically and mentally. They lift us out of habitual postures and attitudes that settle in when we’re tired, overwhelmed, or just not paying attention.
The ancient text The Yoga Sūtras reminds us: “Future suffering is to be avoided.” That’s not just philosophy—it’s practical advice. When you notice yourself slouching or mentally shutting down, a backbend can be a way to gently shift course before those patterns deepen.
Even a simple pose like Locust can refresh the breath, lighten your mood, and reorient your day.
Try This: A Short Backbending Sequence at Home
1. Warm up
Adho Mukha Svanasana (Downward-Facing Dog)
Uttanasana (Standing Forward Bend with concave spine)
Supta Padangusthasana I & II (Reclining Leg Stretches)
2. Explore backbending actions
Salabhasana (Locust Pose) – Start small; build gradually
Bhujangasana (Cobra Pose) – Palms on the floor or on bricks
Urdhva Mukha Svanasana (Upward-Facing Dog) – Add support under thighs or hands
3. Cool down
Viparita Karani or a restorative Setu Bandha
Savasana with a gentle lift under the upper back
Notice how your breath moves. How does your spine feel? Is your mind a little quieter?
A Practice in Clarity
Backbends aren’t just physical shapes—they’re an invitation to wake up. To lift out of habit, to breathe into space that’s been ignored, and to approach the day with more awareness. They don’t just open the spine—they help us meet the moment with courage.
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How Do We Know What We Know?
Exploring the Three Sources of Right Knowledge in Yoga
In the Yoga Sutras of Patanjali, we’re invited to pause and reflect not just on what we think—but how we know something in the first place.
In Sutra I.7, Patanjali outlines three valid ways of gaining knowledge:
Pratyakṣa – Direct perception
Anumāna – Inference
Āgama – Testimony or reliable authority
These are referred to as the three kinds of pramāṇa—or ways of knowing that are considered trustworthy.
Let’s take a look at how each one plays out in everyday life—and on the mat.
1. Pratyakṣa: Seeing for Yourself
This is knowledge that comes from your own direct experience—what you see, feel, and sense.
In yoga, this might mean noticing how your shoulders feel after practicing Gomukhasana. Or realizing that your breath changes when you adjust the position of your head in a forward bend. It’s what you observe firsthand, without relying on anyone else’s interpretation.
The challenge? We don’t always see clearly. Our habits, assumptions, and emotional filters can distort perception. Which is where the other two forms of knowing come in.
2. Anumāna: Inference
Sometimes, you don’t see the fire—but you see the smoke and know something’s burning.
In class, maybe you see a student struggling to balance in Vrksasana and infer that the weight isn’t evenly distributed. Or you adjust your hand in Downward Dog and realize the shoulder tension eases—so you infer that placement matters.
This is reasoning. It fills in the gaps between what we sense directly and what we conclude based on patterns.
3. Āgama: Reliable Testimony
This is knowledge passed down from a trusted source—like a teacher, text, or tradition.
In Iyengar Yoga, that includes what we’ve learned from B.K.S. Iyengar, from our mentors, and from the long lineage of practitioners who’ve come before us. When someone with deep experience tells you, “Keep the head of the femur back,” you might not feel anything change right away—but you trust the instruction enough to keep exploring it.
It’s not blind faith. It’s informed trust.
The Yoga of Inquiry
Good practice weaves these three ways of knowing together. We listen to the teacher (āgama), test the idea through action (pratyakṣa), and notice what happens over time (anumāna).
Together, they give us a fuller picture—one that helps us navigate the complexity of the body, the mind, and life itself.
What Lies Beneath: Prashant Iyengar’s Wisdom on the True Nature of Asana
Iyengar Yoga is known for its clarity and precision, but that outer structure is only the beginning. Prashant Iyengar identified three interconnected dynamics that operate in every pose: the physical, the energetic, and the mental. By tuning into these layers, we begin to understand that the real power of asana lies beneath the surface.
In Yoga Rahasya, Prashant Iyengar outlined three ways to study and understand an asana—not as separate steps, but as simultaneous and interwoven processes.
Each of these dynamics offers a different lens for self-study, and together they reveal how the practice of asana can reach beyond the physical body.
Physiodynamics: Building the Framework
This is where the work begins: establishing the shape through the alignment of bones, joints, and muscles. In Trikonasana, this might involve rotating the thigh outward, extending the spine laterally, and stabilizing the back leg.
But Prashant emphasizes that it's not enough to simply mimic a form. The outer structure should be purposeful—set up to support the internal work that follows. As he puts it, when there is no real involvement or intention, we’re just holding a position.
Biodynamics: Observing the Flow
With the physical structure in place, we can begin to notice the inner activity of the pose: how the breath moves, how energy shifts, and where there may be constriction or release.
Prashant described this as “giving freedom” to the breath and energy—not forcing anything, but clearing a path through correct effort and attention. In Trikonasana, for example, you might notice how one side of the chest expands more than the other—or how the lift of the spine supports a smoother inhalation.
This layer is subtle. It requires patience and quiet attention. But it’s often here that the pose begins to feel alive.
Psychodynamics: The Mind Inside the Pose
The third layer is often the most difficult to name—and the easiest to overlook.
How is the mind affected by the pose? Does it quiet down, or does it become more active? Are you concentrated, or scattered? Involved, or going through the motions?
Prashant pointed out that our mental state is not separate from the pose. It influences how we enter, sustain, and exit the asana. A restless or disconnected mind will always shape the experience, whether we’re aware of it or not.
Through continued observation, we learn how to engage the will—not as force, but as attention that’s steady and sincere.
Practice Suggestions
Choose one pose—Trikonasana works well, but it could be any familiar standing or seated pose—and explore it through these three lenses:
First, physiodynamics: Is the pose structurally sound? Are the joints well-placed and the limbs alert without strain?
Then, biodynamics: What’s happening with your breath? Is there evenness or effort? Where do you feel energy moving—or getting caught?
Finally, psychodynamics: What’s your state of mind while holding the pose? Are you attentive or distracted? Does the pose help create clarity, or confusion?
And one last question:
What lingers after the pose?
Steadiness? Agitation? A shift in your perspective?
Why This Matters
Asanas aren’t just shapes to memorize. They’re tools for transformation—but only when we know what to look for. Geeta Iyengar’s insights remind us that asana is not something we do to the body. It’s a method of study—of the breath, the mind, and the self.
This approach doesn’t require new poses. It requires a new way of seeing.
This post is inspired by themes in Yoga Rahasya, where Prashant Iyengar discusses the multi-layered nature of asana practice in the Iyengar Yoga tradition.
When the Mind Wanders – Two Techniques from the Yoga Sutras
If you’ve ever found yourself halfway through a pose only to realize your mind is somewhere else entirely—planning dinner, revisiting a conversation, drifting into judgment—you’re not alone. This is part of the human experience. The practice isn’t about never being distracted. It’s about recognizing when you are, and learning how to return.
Patanjali’s Yoga Sutras offer more than lofty ideals—they offer practical techniques for working with the mind. Two of them are especially relevant when it comes to rising thought waves: one helps us redirect the mind in the moment, and the other helps prevent those thoughts from building in the first place.
1. Subduing the Thought as It Arises (Yoga Sutra II.11)
“These fluctuations are to be subdued through meditation.”
(dhyāna-heyāḥ tad-vṛttayaḥ)
Here, Patanjali is referring to the subtle mental patterns that take shape in our consciousness. When we sit, breathe, or hold a pose with attention, we begin to see them. The practice is not to fight or suppress them—but to notice their rise and gently guide the attention elsewhere.
This is what B.K.S. Iyengar called cultivating the witness consciousness—observing the mind without getting pulled along by it. You start to feel when a thought is forming, and in that moment, you can return to the breath, the body, the present.
That moment of return is the practice.
2. Preventing Disturbance Through Mantra (Yoga Sutra I.29)
“Through repetition [of Om] and reflection on its meaning, obstacles are removed and consciousness turns inward.”
(taj-japas tad-arthabhāvanam)
This is a technique for preparing the mind. Instead of waiting to get distracted, we anchor ourselves in something steady—like the repetition of Om.
Geeta Iyengar, daughter of B.K.S. Iyengar, emphasized the transformative power of the Om mantra. She viewed it not just as a sound, but as a bridge to inner peace and spiritual connection. Om, she said, is the sound of the inner self—a way to align with the universal rhythm and settle the mind into something deeper.
When practiced with quiet reflection, japa can shift the inner landscape. The thoughts don’t have as much fuel. The breath slows. A new kind of quiet becomes possible.
Neither of these techniques is about perfection. They're about attention. About noticing what the mind does—and remembering that we have the tools to come back.
Whether you pause in the moment (II.11), or set the tone with mantra (I.29), the effect is the same: greater steadiness, deeper clarity, and a more spacious relationship with thought.
That’s where practice begins to change us.
📖The Breath Knows What to Do: Pranayama in the Yoga Sutras
We don’t usually think about the breath unless something feels off. But in practice, we start to notice how much it reveals. The breath reflects what’s happening in the body, the mind, and the nervous system—sometimes more honestly than our thoughts can.
In the Yoga Sutra, Patanjali doesn’t introduce pranayama as a dramatic or advanced technique. Instead, he describes a shift in attention—one that begins when the body is steady and quiet.
II.49 – “Pranayama is the regulation of the breath; the control of inhalation and exhalation. It is to be practiced only after perfection in asana is attained.”
(Translation: B.K.S. Iyengar)
In our own practice, that doesn’t mean asana must be perfect. It means we’ve developed enough awareness and stability to start paying attention to the breath—without needing to adjust or perform.
II.50 – “The flow of inhalation and exhalation is regulated by location, time, and number, and becomes prolonged and subtle.”
This doesn’t happen all at once. As Chip Hartranft writes, the breath isn’t forced into a pattern—it’s observed. And through steady observation, it begins to change. We may notice moments of stillness between breaths or feel the exhalation begin to lengthen naturally.
II.51 – “The fourth type of pranayama transcends the external and internal forms of breathing.”
Iyengar and Hartranft both describe this as a space that isn’t created by effort—it becomes noticeable when the breath is steady and the senses are no longer agitated. That space—sometimes just a pause—can become a reference point for attention.
This approach is slow and respectful. It doesn’t require us to do anything dramatic. It asks us to listen.
🧘♀️ A Grounded Practice for Breath Observation
This short sequence helps prepare the body and senses for observing the breath. There’s no goal here. Just notice.
Savasana – 5–7 minutes
Lie with support under the head, back, and knees. Let the breath move naturally.Supported Setu Bandha Sarvangasana – 3–5 minutes
Notice where the breath moves—chest, ribs, back. Watch, don’t adjust.Return to Savasana – 5 minutes
Now observe the exhalation. Is there more ease? Does anything shift without effort?Optional: Try a few cycles of Ujjayi I¹ or Viloma I²
Stay relaxed. If you feel yourself working too hard, return to simple observation.
Pranayama begins with attention—not with control. The breath already knows what to do. We’re just learning how to notice it.
Footnotes:
¹ Ujjayi I – Reclined breath observation. Inhale and exhale through the nose with a quiet sound in the throat. No holding of the breath. Focus is on smooth, even rhythm.
² Viloma I – Interrupted inhalation. Breathe in partway, pause, then continue. Repeat until the lungs feel full, followed by a steady exhalation. Builds sensitivity to how the breath fills different parts of the chest.
The Art of Alignment: Building a Practice That Supports You for Life
Why Alignment Matters (Way Beyond the Pose)
When students arrive at their first Iyengar Yoga class, the word “alignment” often comes up right away. But it’s not about striving for picture-perfect shapes or matching the person next to you. In Iyengar Yoga, alignment is about integrity—not just in the body, but in how we engage with practice as a whole.
Alignment becomes the way we learn to observe ourselves honestly, work with what’s present, and move with intelligence and care.
A Conversation Between Body and Awareness
Alignment is less about aesthetics and more about awareness. It’s how we learn to feel where we are in space, how our joints are supported, and how our breath responds to what we do. It helps us notice imbalance, explore options, and make thoughtful adjustments.
Clear, appropriate alignment:
Protects the joints and supports sustainable movement
Builds stability and access for more complex postures
Distributes effort evenly so no part of the body overworks
Brings attention to the present moment
Whether you’re standing in Tadasana or exploring a backbend, alignment brings coherence to the whole practice.
Precision That Leads to Freedom
In Iyengar Yoga, precision isn’t about perfection—it’s a way to access steadiness. When the feet are grounded, the spine is supported, and the breath begins to flow more freely, a shift occurs. There’s a sense of clarity. Of being at home in your body.
With that, the pose becomes a tool—not just for flexibility or strength, but for focus, balance, and insight.
Adaptable, Thoughtful, and Informed
Alignment also means recognizing that no two bodies are the same. Our teachers are trained to offer modifications, props, and hands-on guidance (when appropriate) to help you find what works for your structure. Whether you're working with stiffness, injury, scoliosis, or simply curiosity, the aim isn’t “perfect”—it’s progress that’s appropriate and informed.
A Practice That Builds Confidence
The more we understand alignment, the more we trust ourselves. Instead of moving on autopilot, we learn to observe, refine, and choose. This kind of awareness doesn’t end at the mat—it shapes how we move through our days, relate to others, and care for our bodies over time.
Curious? Come See What It’s All About
If you’ve ever felt unsure in a yoga pose—or sensed there was more to learn—Iyengar Yoga offers a clear and supportive path.
Join us in class and discover how alignment, when practiced with intelligence and care, can lead to freedom.
📖 Working with Challenge: What Sutra I.20 Teaches Us About Backbends (and Ourselves)
Backbends challenge the body—but they also challenge the mindset. Learn how Sutra I.20 offers a clear, compassionate roadmap for approaching difficult postures with faith, energy, memory, absorption, and discernment.
Read moreHow You Stand Shapes How You Feel
In Iyengar Yoga, standing poses do more than build strength — they create clarity, confidence, and freedom, both on and off the mat. Learn how the simple act of standing tall can transform how you move, breathe, and feel every day.
Read moreYour Practice, Your Space: Creating a Home Yoga Environment That Works
Discover practical tips to create an inviting and supportive home yoga space, making your daily practice easier, consistent, and deeply enjoyable.
Read moreFinding Ease: How Yoga Can Help Relieve Symptoms of Arthritis
Arthritis can make movement feel difficult—but gentle, alignment-based yoga may offer relief. Learn how mindful practice can ease stiffness and support your joints without adding strain.
Read moreBackbends Unveiled: Benefits, Insights, and Safe Practices
Backbends are more than just heart-openers.
They awaken energy, build strength, and help counteract the postures of modern life. In this post, we explore how Iyengar Yoga’s methodical, alignment-based approach makes backbends both safe and deeply rewarding—physically and emotionally.
Turning Inward: The Subtle Power of Revolved Poses in Yoga
A Home Practice with Twists
This sequence includes a few revolved postures to help you explore movement, breath, and perspective. Use the props you need, skip anything that doesn’t feel accessible, and come to class if you’d like guidance—our teachers are here to help you find what works best for your body.
In Iyengar Yoga, we don’t just twist—we revolve. Discover how this subtle shift in language reveals a whole new depth to your practice. With grounded foundations and mindful movement, revolved poses teach us to move with clarity, steadiness, and awareness—both on and off the mat.
Read moreStepping onto the Mat: A Beginner’s Guide to Your First Iyengar Yoga Class
Resting the legs on one of our boxes with a bolster on the shins can feel deeply restful for the back.
Curious about Iyengar Yoga?
Your first class may feel new, but it doesn’t have to feel intimidating. In this post, we walk you through what to expect—from the use of props to the focus on alignment—so you can step into the studio feeling confident, supported, and ready to explore.
The Roots of Precision: The History and Philosophy of Iyengar Yoga
B.K.S. Iyengar sitting in Sidhasana
What makes Iyengar Yoga different?
Rooted in tradition and shaped by the teachings of B.K.S. Iyengar, this method is known for its precision, use of props, and thoughtful sequencing. In this post, we explore the story behind the method and why it continues to inspire students seeking a deeper connection to body and mind.