Structure is the secret to an enjoyable yoga practice.
 
Asana cannot be jumbled together any which way. 
The proper sequence of poses is crucial to the effective opening
and closing of the body. 
The proper combination of asanas is crucial to an intelligent understanding of yoga that goes beyond the mere repetition of postures. 
Yoga is an art and a science – the sequence of asanas is the science of yoga.
Setubandha Sarvangasana
Eka Pada Setubandha Sarvangasana

Sequence 1 - 10

Sequence 1
Supta Padangusthasana I
Supta Baddha Konasana
Adho Mukha Sukhasana
Adho Mukha Svanasana
Uttanasana
Prasarita Padottanasana I
Utthita Trikonasana
Ardha Chandrasana
Utthita Hasta Padangusthasana
Parsva Hasta Padangusthasana
Parsvottanasana
Prasarita Padottanasana I
Virasana – Gomukhasana - arm variations
Adho Mukha Virasana
Salamba Sirsasana I
Salamba Sarvangasana I
Paschimottanasana
Uttanasana – blanket roll under heels
Padangusthasana
Padagulfasana
Uttanasana – classic
Urdhva Prasarita Padasana – legs at wall, weight on feet
Urdhva Mukha Paschimottanasana II – stage 1
Eka Pada Adho Mukha Svanasana – foot/leg up wall
Urdhva Prasarita Eka Padasana – at wall
Anjaneyasana
Hanumanasana
Parivrtta Supta Padangusthasana
Supta Trivikramasana
Adho Mukha Svanasana – Baddha Konasana – at wall – Eka Pada Rajakapotasana
Supta Padangusthasana I – belt overhead
Supta Padangusthasana II – long belt behind neck, block beside hip of down leg
Parsvottanasana
Utthita Trikonasana
Adho Mukha Svanasana
Supta Padangusthasana I & II – rolled face cloth behind extended, bottom thigh
Parsvottanasana
Utthita Trikonasana
Adho Mukha Svanasana
Supta Padangusthasana I – belt over head
Supta Padangusthasana I I – belt behind neck
Parsvottanasana
Utthita Trikonasana
Adho Mukha Svanasana
Supta Padangusthasana I & II – heel on block
Parsvottanasana
Utthita Trikonasana
Adho Mukha Svanasana
Supta Padangusthasana I & II – blanket roll next to hip
Parsvottanasana
Utthita Trikonasana
Adho Mukha Svanasana
Supta Padangusthasana I & II – weight on down leg
Parsvottanasana
Utthita Trikonasana
Adho Mukha Svanasana
Supta Padangusthasana I & II – classic
Supta Eka Pada Virasana
Supta Virasana
Supta Baddha Konasana
Adho Mukha Virasana
Ardha Halasana
Setu Bandha Sarvangasana
Viparita Karani
Savasana

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 
 
Sequence 2
Shoulders – 30 mins
Ardha Baddha Hastasana x 5mins
Paschima Baddha Hastasana x 5mins
Vatayanasana (arms only) x 5nins
Gomukhasana (arms only) x 5mins
Thighs – 30mins
Anjanayasana x 10mins
Hanumanasana x 10mins
Supta Eka Pada Virasana x 10mins

 


Sequence 3 – Urdhva Dhanurasana
Adho Mukha Virasana
Adho Mukha Svanasana – hands to wall
Adho Mukha Svanasana – feet to wall
Virasana – Vatayanasana – Gomukhasana - Paschima Namaskar – arm variations
Adho Mukha Vrksasana  - 3 x 1min
Adho Mukha Svanasana
Utthita Trikonasana
Paschima Namaskar – arms
Virabhadrasana II
Paschima Namaskar – arms
Parivrtta Trikonasana
Paschima Namaskar – arms
Adho Mukha Svanasana
Tadasana – Gomukhasana arms
Adho Mukha Vrksasana – 3 x 1min
Salamba Sirsasana I
Supta Utthita Hasta Padasana – over blocks/blanket or mat roll
Adho Mukha Vrksasana
Tadasana – Gomukhasana arms
Adho Mukha Svanasana – into – Urdhva Mukha Svanasana - 3 x 1min
Adho Mukha Svanasana
Anjanayasana
Tadasana – Gomukhasana arms
Urdhva Mukha Svanasana
Adho Mukha Vrksasana
Adho Mukha Svanasana
Tadasana – Gomukhasana arms
Ustrasana
Adho Mukha Vrksasana
Adho Mukha Svanasana
Dwi Pada Viparita Dandasana – cross bolsters
Adho Mukha Svanasana
Tadasana – Gomukhasana arms
Chair Dwi Pada Viparita Dandasana – bolster on chair seat
Adho Mukha Svanasana
Tadasana – Gomukhasana arms
Chair Dwi Pada Viparita Dandasana – blanket roll under coccyx
Adho Mukha Svanasana
Tadasana – Gomukhasana arms
Chair Dwi Pada Viparita Dandasana – blocks on chair seat
Adho Mukha Svanasana
Tadasana – Gomukhasana arms
Urdhva Dhanurasana – over bench, hands at wall
Adho Mukha Svanasana
Tadasana – Gomukhasana arms
Urdhva Dhanurasana – over bench, knees shin bones to wall
Adho Mukha Svanasana
Tadasana – Gomukhasana arms
Chair Urdhva Dhanurasana – upper back now rest over chair backrest, hands at wall
Adho Mukha Svanasana
Tadasana – Gomukhasana arms
Urdhva Dhanurasana – feet on support
Urdhva Dhanurasana – hands on support
Adho Mukha Virasana
Adho Mukha Sukhasana
Chair Uttanasana – fold over back rest, head on seat
Chair Parsva Uttanasana
Adho Mukha Svanasana
Prasarita Padottanasana
Chair Bharadvajasana
Paschimottanasana – bolster for head
Ardha Halasana
Urdhva Prasarita Padasana – at wall


 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Sequence 4 – Adho Mukha Svanasana
A sequence to improve your understanding of  Adho Mukha Svanasana

Adho Mukha Virasana
Adho Mukha Sukhasana
Adho Mukha Svanasana
Utthita Trikonasana
Ardha Chandrasana
Adho Mukha Svanasana
Parsvottanasana
Adho Mukha Svanasana
Padangusthasana
Adho Mukha Svanasana
Padagulfasana
Adho Mukha Svanasana
Prasarita Padottanasana
Adho Mukha Svanasana
Uttanasana
Adho Mukha Svanasana
            Virasana – (Ardha Paschima Baddha Hastasana – Paschima Baddha Hastasana –
 - Gomukhasana Paschima Namaskar) – arms variations
Adho Mukha Vrksasana
Sirsasana II & I
Adho Mukha Svanasana
Baddha Hasta Uttanasana
Supta Padangusthasana I
Adho Mukha Svanasana – palms at wall, wrist on floor – extend from elbows to shoulders
Uttanasana – blanket/mat roll under heels
Parsvottanasana
       Adho Mukha Svanasana – middle finger to wall, head on block – move middle finger up &
forward to move head on block back
Uttanasana – blanket/mat roll under heels
Parsvottanasana
Adho Mukha Svanasana – hands on height (some folded mats) – dig dorsal spine in
Uttanasana – blanket/mat roll for heels
Parsvottanasana
Adho Mukha Svanasana – hands on horizontal blocks, fingers up – extension of elbows
Uttanasana – blanket/mat roll for heels
Parsvottanasana
Adho Mukha Svanasana – hands on vertical blocks – extension of upper arms
Uttanasana – blanket/mat roll under heels
Parsvottanasana
Adho Mukha Svanasana – wrist bones on blanket roll, fingers up wall –
and push on blanket roll to ascend buttocks
Uttanasana – blanket/mat roll under heels
Parsvottanasana
Adho Mukha Svanasana – hands to wall, block between feet, open ankle joints
Uttanasana – blanket/mat roll under heels
Parsvottanasana
Adho Mukha Svanasana – feet on height (blocks) to open calf muscles
Uttanasana – blanket/mat roll under heels
Parsvottanasana
Adho Mukha Svanasana – heels to wall – move head and buttock back
Uttanasana – blanket/mat roll under heels
Parsvottanasana
Adho Mukha Svanasana – hands at wall
Adho Mukha Svanasana - feet at wall
Adho Mukha Svanasana –classic pose
Baddha Hasta Uttanasana
Prasarita Padottanasana I
Salamba Sarvangasana I
Adho Mukha Sukhasana
Janu Sirsasana
Paschimottanasana
Ardha Halasana
Viparita
Savasana

Sequence 5 – Janu Sirsasana
A sequence of asanas to improve Janu Sirsasana

Supta Baddha Konasana
Adho Mukha Virasana
Adho Mukha Swastikasana
Adho Mukha Svanasana – hands at wall
Utthita Trikonasana
Parsvottanasana
Parivrtta Trikonasana
Urdhva Prasarita Eka Padasana – bent knee/shin bone at wall
Urdhva Prasarita Eka Padasana – toes up wall
Adho Mukha Svanasana
Eka Pada Adho Mukha Svanasana
Prasarita Padottanasana I
Padagulfasana
Uttanasana – hands on floor
Adho Mukha Svanasana – hells to wall
Virasana - Ardha Baddha Hastasana – Paschima Baddha Hastasana – Garudasana -
- Gomukhasana - Paschima Namaskar – arms variations
Adho Mukha Vrksasana
Sirsasana
Tadasana – Gomukhasana arms
Sarvangasana
Paschimottanasana
Janu Sirsasana
Paschimottanasana
Supta Padangusthasana I & II
Padangulfasana – feet on slant plank
Uttanasana – feet on slant plank
Eka Pada Rajakapotasana – forward
Janu Sirsasana
Baddha Konasana – Adho Mukha Baddha Konasana – Janu Sirsasana
Upavistha Konasana – Eka Pada Upavistha Konasana
Dwi Pada Upavistha Konasana – Janu Sirsasana
Parivrtta Eka Pada Upavistha Konasana – Eka Pada Upavistha Konasana
Dwi Pada Upavistha Konasana – Janu Sirsasana
Paschimottanasana – Janu Sirsasana
Parivrtta Janu Sirsasana – Janu Sirsasana
Paschimottanasana – bolster for head
Supta Utthita Hasta Padasana – over bolster
Jathara Parivartanasana – knees bent
Chair Dwi Pada Viparita Dandasana – bolster for head
Ardha Uttanasana – hands on blocks
Parsva Uttanasana
Baddha Hasta Uttanasana
Parsva Pavanmukhtasana
Ardha Halasana
Setu Bandha
Viparita Karani

Sequence 6 – Vata imbalance

Eka Pada Pavanmukhtasana x 3mins each side
Dwi Pada Pavanmukhtasana x 5mins – feet at wall
Adho Mukha Virasana x 5mins
Paschimottanasana x 5mins
Supta Baddha Konasana x 10mins
Janu Sirsasana x 5mins each side
Dwi Pada Upavistha Konasana x 10mins
Jathara Parivartanasana – knees bent x 10mins
Parivrtta Pavanmuktasana x 10mins
Setu Bandha x 10mins
Viparita Karani x 10mins


Sequence 7 – Restoratives
Adho Mukha Virasana x 5mins
Adho Mukha Svanasana x 5mins
Prasarita Padottanasana x 5mins
Supta Padangusthasana II & III x 3mins each side
Jathara Parivartanasana – knees bent x 3mins each side
Supta Baddha Konasana x 8mins
Supta Virasana x 8mins
Supta Matsyasana x 4mins each side
Chair Dwi Pada Viparita Dandasana x 8mins
Salamba Sirsasana I x 8mins
Chair Bharadvajasana x 2mins each side
Adho Mukha Swastikasana x 3mins each side
Uttanasana x 5mins
Paschimottanasana x 5mins
Trianga Mukhaikapada Paschimottanasana x 5mins each side
Janu Sirsasana x 5mins each side
Dwi Pada Upavistha Konasana x 5mins
Baddha Konasana x 5mins
Chair Sarvangasana x 8mins
Chair Ardha Halasana x 8mins
Setubandha Sarvangasana x 8mins
Viparita Karani x 8mins
Savasana x 8mins

 


Sequence 8  - 2hours
Supta Baddha Konasana x 5mins
Adho Mukha Sukhasana x 10mins (5min on a side)
Adho Mukha Svanasana – hands to wall x 3mins
Adho Mukha Svanasana – heels to wall x 3mins
Padagulfasana x 5mins
Prasarita Padottanasana I x 5mins
Virasana with Gomukhasana arm variations x 10mins
Adho Mukha Vrksasana 3x1min
Sirsasana x 10mins
Adho Mukha Virasana x 2mins
Supta Padangusthasana I & II x3mins each side
Anjanayasana x10mins
Hanumanasana x 10mins
Dwi Pada Viparita Dandasana – cross bolster x 8mins
Chair Dwi Pada Viparita Dandasana x 8mins
Baddha Konasana at wall x10mins
Dwi Pada Upavistha Konasana x5mins
Sarvangasana x10mins
Janu Sirsasana x10mins
Paschimottanasana x 5mins
Ardha Halasana x10mins
Setubandha Sarvangasana x 10mins
Viparita Karani x10mins
Savasana

Sequence 9 – Restoratives
Adho Mukha Virasana x5mins
Adho Mukha Swastikasana x 10mins
Adho Mukha Svanasana – hands to wall x 3mins
Adho Mukha Svanasana – heels to wall x 3mins
Prasarita Padottanasana x 5mins
Sirsasana x 5mins
Dwi Pada Viparita Dandasana – cross bolster x 5mins
Chair Uttanasana x 5mins
Chair Parsva Uttanasana x3mins each
Chair Niralamba Sarvangasana (5mins) – Viparita Karani (5mins) – Akunchasana (5mins)
Paschimottanasana x 5mins
Dwi Pada Upavistha Konasana x 10mins
Janu Sirsasana x10mins
Paschimottanasana x 5mins
Parsva Pavanmukhtasana x 10mins
Ardha Halasana x10mins
Setubandha Sarvangasana x 10mins
Viparita Karani x10mins
Savasana

Sequence 10 – 3hours
Adho Mukha Virasana
Adho Mukha Svanasana – hands to wall x 2mins
Adho Mukha Svanasana – heels to wall x 2mins
Utthita Trikonasana x 1min on a side
Ardha Chandrasana x 1min on a side
Parsvottanasana x 3mins each side
Prasarita Padottanasana I x 5mins
Uttanasana – blanket roll under heels x 5mins
Padagulfasana x 5mins
Virasana with Gomukhasana arm variations x 10mins
Adho Mukha Vrksasana 3x1min
Salamba Sirsasana I x 10mins
Supta Utthita Hasta Padasana – over mat roll x 5mins
Chair Dwi Pada Viparita Dandasana x 10mins
Supta Padangusthasana I & II x5mins each side
Adho Mukha Swastikasana x 1min on a side
Parsva Sukhasana x 1min on a side
Parivrtta Adho Mukha Swastikasana x 1min each side
Adho Mukha Sukhasana x 1min each side
Paschimottanasana x 5mins
Parsva Dandasana x 1min each side
Parivrtta Paschimottanasana x 1min each side
Paschimottanasana x 2mins
Chair Bharadvajasana x 2mins on a side
Chair Viparita Karani Sirsasana x 10mins
Chair Niralamba Sarvangasana (5mins) –
Chair Viparita Karani (5mins) – Akunchasana (5mins)
Ardha Halasana x10mins
Setubandha Sarvangasana x 10mins
Viparita Karani x10mins

Dwi Pada Viparita Dandasana

Niralamba (Ardha) Halasana

Krounchasana
Parsva Hasta Padangusthasana
Adho Mukha Upavistha Konasana 
holding feet from inside
Restorative Asanas for Men

The inversions play a great role in keeping the endocrine system of men as well as women in order.  Men too need the restorative asanas, the supine asanas, to recover from fatigue as much as women.  Women normally do selected extensions along with supine asanas and perhaps supported Dwi Pada Viparita Dandasana and Setu Bandha Sarvangasana during menstruation.  This particular sequence, recommended to women, is not prohibited at all for men, though men do not menstruate. It is important for men as it is for women to maintain hormonal balance, emotional stability and to remove fatigue and check aggressiveness.  In fact, men should make it a regular routine to practise inversions, forward extensions and supine asanas, at least once a week in order to keep themselves free from high blood pressure, diabetes, hormonal and emotional disturbances as well as anger and desire.  Then peace of mind follows.

Menstruation, which occurs regularly every month for women, is a kind of physiological clock.  A woman has to adjust her monthly practice around the clock, since the ovulation and menstruation both keep on showing the change in her.  The chemical hormonal changes keep on occurring every month regularly in women and show changes in the physical and mental health of her body, whereas such visible indications are not found in men.  Men are lucky, since the physiological clock is not within to alarm them.  Yet they cannot forget the fact that in their case the change is suddenly found at a particular age and they too get disturbed.

At puberty, a boy may show a sudden change in personality.  The nature changes, they become aggressive and parents may find it difficult to control boys at this stage.  Therefore, whether it is a girl or a boy it is very important to build up their character.  They are likely to slip from the right moral and righteous path.  At this stage boys suddenly discover their sexuality. 
The endocrine glands and physiological functioning on which these factors depends have a great role to play.  The practice of yoga can certainly help youngsters during and after puberty to maintain an inner balance of the mind and to have a control over the emotions.

It is essential for boys as well as elderly men to regularise their practice with inversions and forward extensions in order to recover themselves from fatigue, irritation, emotional disturbances, etc.

Often men suffer with a sudden and excessive discharge of semen, which causes loss of energy once in a while; however, this is not considered a disease. It is natural process.  This is the time to concentrate on inversions and forward extensions.

The endocrine glands help each other to maintain the balance, which is controlled by the nervous system.  The inversions tone and stimulate the nervous system, by improving circulation.  The circulatory system on the other hand, depends upon respiratory and digestive system for its proper functioning. This is how the circuit of the system helps in order to maintain the health of the body.  If men know a bit about the functioning of these systems and the correct way of doing inversions, forward extensions as well as the effects of these asanas on body and mind, then it is not at all difficult for them to realise how the asanas help.

A healthy thyroid situated in the throat shows the ‘will to live’ tendency.  A person lives actively and positively with the capacity of higher thinking and higher consciousness.  A well-balanced and healthy spiritual evolution is possible with a healthy and controlled thyroid.  Unhealthy thyroid shows depression, dejection and suicidal tendency.  A person becomes negative. At the same time, one cannot forget the relationship of these glands with sexual activity.  The dull pituitary gland causes sexual impotency whereas the sex glands influence the thyroid gland with sexual excitement.  On the other hand, the adrenal glands situated above the kidney accelerate the sex glands.

The problem common to most men, are enlargement of the prostrate glands, swelling of testicles, prostrate malfunctioning, inflammation or blockage of seminal vesicles and so on.  Sperm is produced in the testicles and prostrate glands secret semen.  The prostrate adds semen to sperm, which travels through the seminal vesicle.  Dryness and swelling of the prostrate glands irritates men with a localized ache. Salamba Sarvangasana both protect them from enlarged prostrates, which cause blockage or difficulty in urination. Whenever undesired seminal discharge occurs, it is time to do inversions and forward extensions. As menstruation causes a fall of calcium and needs to be balanced, so also, in men, the testicles control the calcium levels and inversions maintain this level.

Man is really a man because of his adrenals in spite of his sex glands.   Manly strength is because of his healthy and strong adrenals, which could cheat him often if he really cannot judge his energy.  Men have an excessive supply of adrenal secretions and find themselves more energetic.  Often this domination and aggressive nature is because of excessive adrenals.  It is very important to balance the hormones of adrenals with the pituitary.  A person with a balanced level of these hormones is gentle and composed mentally, having a creative nature and a depth in thinking.

The excessive activity of the adrenals can be controlled by forward extensions alone.  Men can check their blood pressure, anger, anxiety, diabetic tendency, aggressiveness, cruelty, etc. with forward extensions.  Therefore at least once a week men should do forward extensions and inversions – yet they need to practise the back-bendings when they suffer from impotency.

If you notice the mental state of men you will know that they take a long time to recover for mental depression.  They are courageous and do not collapse as fast as women.  Their deterioration is slow, mental tensions, worries and depression might not be as expressive in men as they are in women.  These problems tell upon the body most immediately in women but gradually in men.  That is why most of the men suffer after forty-five and sometimes even meet with death prematurely.

The introverted nature of men may be sometimes considered as a virtuous quality, but one has to find out whether it is genuine or self-killing.  A real quietness or peacefulness in men or women should never be hypocrisy.  If one pretends to be quiet, silent, peaceful and happy it will be suicidal.  These qualities should be genuine; then there is no harm.  Inversions and forward extensions save one from this pretension and false state of mind.

The inversions play a great role in the life of men, in order to keep their minds in a balanced and quiet state.  The forward extensions check their aggressiveness, whereas the supine positions give them freedom in their breathing process and cool down the generative organs, resulting in calming of the mind.



Restorative Asanas for Men

Standing

Uttanasana
Padangusthasana
Adho Mukha Svanasana

Forward Bends

Adho Mukha Virasana
Adho Mukha Sukasana
Janu Sirsasana
Triang Mukhaikapada Paschimottanasana
Ardha Baddha Padma Paschimottanasana
Marichyasana 1
Paschimottanasana
Upavistha Konasana
Baddha Konasana

Seated

Virasana
Padmasana
Baddha Konasana
Upavistha Konasana


Backbends -- supported

Chair/bench Viparita Dandasana
Releasing - Pavana Mukthasana

➢ Supine

Supta Virasana
Supta Baddha Konasana
Supta Sukhasana

Inversions

Salamba Sirsasana I
Salamba Sarvangasana I
½  Halasana
level Setu Bandha
Viparita Karani
Chair Savasana



Pranayamas in Savasana


1. Ujjayi
2. Viloma I  – Inhalation –Viloma
3. Viloma II – Exhalation -Viloma

About Iyengar Yoga

 

Iyengar yoga : effort and surrender

​     For the beginning student, the mind is often too undisciplined and unframed to focus on several isolated muscular actions simultaneously. Also, the body is usually weak, stiff and lacks stamina. Consequently, for most beginning students, Iyengar yoga requires a considerable amount of effort. Effort is necessary to resist the tendency of the mind to wonder and the body to collapse.
     It not only takes intelligence of mind and body to follow and understand the alignment instructions, but strength and stamina of mind and body to maintain constant muscular action in various parts of the body simultaneously. As one practices regularly, the mind and body become more focused and strengthened. New energetic patterns in the mind and body will develop and so less effort will be needed to perform the poses with proper alignment and action. Any amount of effort in a pose should be balanced or tempered with a sense of release or surrender.
   The face should be relaxed and the eyes soft in every pose. Advanced practitioners will express more of the state of surrender and freedom than effort, while beginners will need to focus more on effort and discipline. Effort without a sense of surrender can lead to violent and constrictive action and therefore to injury.



Iyengar yoga : discomfort vs. pain
      As stated in "effort & surrender", Iyengar Yoga is a very challenging physical and mental discipline. Consequently, physical and mental discomfort is often experienced by beginning students because of lack of flexibility, strength, stamina and mental focus.
     As one puts forth effort to perform postures that the body and mind are not used to, many resistances are felt. These resistances commonly manifest in the body as discomfort. A feeling of discomfort in a general area of the body while performing a posture with good alignment is not a problem. The discomfort will cease when one comes out of the pose. Discomfort is a relative feeling. A beginning student performing the same pose with the same good alignment will generally feel much more discomfort than the advanced student.
    Discomfort does not indicate injury. The feeling of discomfort will often soften and lessen if one does not mentally fight the feeling.
    Pain in a yoga pose, on the other hand, usually indicates a physical misalignment or improper muscular action. A specific burning or intense, localized sensation in the body is referred to as pain. If one feels pain in a muscle or joint, one should     immediately change or modify the posture until the pain is relieved. One should closely observe the postural misalignment that caused the pain, and correct the pose accordingly. Pain indicates that injury will probably occur if the misalignment is maintained.



Iyengar yoga : use of props
     Iyengar Yoga does not aim at the perfect posture - but aims at bringing the performer to the full use of his potential, even when that leaves the pose imperfect. External tools, aids and props tend to distract the attention from the real pose and give a false sense of accomplishment. It is better to do the pose slowly and to your capacity even if that capacity is limited, rather that force the body with the aids of props to do what its own innate intelligence is not yet capable of handling.
     So a healthy body that still does not achieve perfection in a pose must not be given a prop just for the sake of helping him to reach perfection. We as students and teachers must work on the flow of energy and inner awareness, persistence and much repetition - and eventually greater perfection will be achieved.

But never should we curtail the learning curve by allowing unnecessary use of props.

About David Jacobs

 

An Iyengar Yoga teacher (Senior Intermediate III, certification by B.K.S.Iyengar, (one of only 5 senior certified teachers in South Africa) with a diploma in physical education, David Jacobs has dedicated his life to studying the art and science of yoga. David has been practicing for yoga for 25 years and teaching for 22 years . He has travelled to Pune, India to study under BKS Iyengar and his daughter Geeta, first in 1994 and then several annual visits thereafter. These were the first yoga classes where he saw where the technique was able to embody the philosophy.
     David is the founder of and runs the BKS Iyengar Yoga Centre, Schoemanshoek, Oudtshoorn, Klein Karoo, South Africa. This the only one of its kind on the African continent and we are proud to dedicate our Centre to our Teacher, BKS Iyengar. 
    David no longer teaches public classes, in order to focus more deeply on his own practice. This allows him time to teach workshops around Southern Africa as well as Zimbabwe, Swaziland, Holland, Norway and Switzerland, as well as 3-day and 6-day retreats at the Centre. David is also part of the BKS Iyengar Institute's teachers training programme.
    David has experience in teaching classes for those with injuries and medical conditions, beginner’s courses, general and experience level classes. He teaches teachers and conducts workshops for teachers.
   He is passionately involved with the practice of yoga and its applications to daily life. His understanding of and insights into Iyengar Yoga are conveyed with authenticity and precision.

Jürgen Meusel is a certified Introductory II teacher and co-founder of the Centre.

Iyengar Yoga Retreats in Oudtshoorn

The BKS Iyengar Yoga Centre, Schoemanshoek, Oudtshoorn
 offers 3-day & 5-day retreats,
several times during the year 


For more infomraiton about our retreats visit the website

Iyengar Yoga retreats




Restorative Asanas & Pranayama
It is extremely important not to neglect the restorative poses, as they give both the physical body and the subtle body a chance to recover. Students and teachers of yoga ought to allow themselves regular periods of an exclusively restorative practice to help regulate their hormonal balance.

 

“The antidote to stress is relaxation.  To relax is to rest deeply. This rest is completely different form sleep.  Deep states if sleep include periods of dreaming, which increase muscular tension, as well as other physiological signs of tension.  Relaxation is a state in which there is no movement, no effort, and the brain is quiet.

Restorative yoga poses are often referred to as active relaxation.  By supporting the body with various props, the student can alternately stimulate and relax the body towards balance.” Judith Lasater, PH.D, P.T.



For all information or bookings please write to
Jürgen at info@iyengaryogawithdavid.com or call 082 886 7568

or visit our dedicated retreat page:

http://iyengaryogawithdavid.com