Hips and Spinal Mobility in Seated and Standing Poses—Iyengar Yoga for The Spine--General Level

As we begin 2025, today's class starts with seated forward extensions and twisting postures.

These movements activate the digestive system while releasing any lower back strain accumulated during the busy year-end period. The forward extensions progress up the back and neck area, offering a deep release.

Standing postures then bring vital energy to the pelvis—strengthening, mobilizing, and teaching balance for the year ahead.

Enjoy,

Namaste
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Poses in this sequence:
Sukhasana

Parsva Sukhasana

 Parvritta Sukhasana

Baddha Konasana

Parsva Baddha Konasana

Adho Mukha Baddha Konasana

Upavistha Konasana

Parsva Janu Sirsasana

Upavistha Konasana

Parvritta Janu Sirsasana

Adho Mukha Upavistha Konasana

Adho Mukha Svanasana

Uttanasana

Ardha Uttanasana

Full Uttanasana

Ardha Uttanasana

Urdhva Hastasana

Vrksasana

Tadasana

Baddha Guliyasana

Utthita Pada Hastasana

Utthita Trikonasana

Resting Uttanasana

Utthita Pada Hastasana

Parsvottanasana

Prasarita Padottanasana

Virasana

Parsva Virasana

Marichyasana

Parsva Marichyasana

Full Marichyasana

Paschimottanasana

Chatuspadasana

Viparita Dandasana

Setu Bandha Sarvangasana (with block)

Sukhasana

Adho Mukha Sukhasana

Savasana
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