Yoga Center of Lawrence

Yoga Information

Iyengar yoga is based on the work of B.K.S. Iyengar, world-renowned Yoga master and author of many books, including Light on Yoga, Light on Pranayama and Light on the Yoga Sutras.

The Iyengar approach is internationally respected for its vigorous style and its sophisticated understanding of physical movement. It emphasizes a balance between strength and flexibility and the building of endurance. Precision in movement and attention to the more subtle aspects of posture and breath promote the development of self-awareness and the integration of mind and body. The method is safe, orderly, and progressive, and the postures are adjusted to meet the conditions and needs of each student.

Yoga is a comprehensive system of self-care that can provide an engaging practice for a lifetime. Dedicated students will enjoy an enhanced sense of well being and relaxation. Serenity and improved health will follow.

When your body, mind and soul are healthy and harmonious, you will bring health and harmony to those around you, and health and harmony to the world. —B.K.S. Iyengar

Useful documents

Asana names from Yoga in Action: Preliminary Course with translations (PDF)
Pose List from Light on Yoga—This list, developed by Jill Krebs, provides, for each pose in the book*, the difficulty rating, page number(s), pose names in English and Sanskrit, and the category (e.g., seated, standing, twist, etc.). You can download it in either PDF format or as a Microsoft Word document so that you can sort the columns in any order you choose.
PDF format (135KB)
Microsoft Word format (225KB)

*Iyengar, B.K.S. Light on Yoga. New York: Schocken Books, 1979.

Books

Austin, Miriam. Cool Yoga Tricks. New York: Ballantine Books, 2003.
Austin, Miriam. Yoga for Wimps: Poses for the flexibly impaired. New York: Sterling Publishing, 2000.
Blackman, Carole and Elise Browning Miller. Yoga: Anytime, anywhere. : Llewellyan Publications, 2004.
Farhi, Donna. The Breathing Book: Good health and vitality through essential breath work. New York: Henry Holt, 1996.
Iyengar, B.K.S. with John J. Evans and Douglas Abrams. Light on Life: The yoga journey to wholeness, inner peace, and ultimate freedom. U.S.: Rodale, 2005.
Iyengar, B.K.S. Light on Pranayama: The yogic art of breathing. New York: Crossroad, 1997.
Iyengar, B.K.S. Light on Yoga. New York: Schocken Books, 1979.
Iyengar, B.K.S. Light on the Yoga Sutras of Patanjali. London: Thorsons, 1996.
Iyengar, B.K.S. The Tree of Yoga. Boston: Shambhala Publications, 1988.
Iyengar, B.K.S. Yoga: The path to holistic health. London: Dorling Kindersley, 2001.
Iyengar, Geeta S. Yoga: A gem for women. Palo Alto: Timeless Books, 1990.
Iyengar, Geeta S. Yoga in Action for Beginners. Mumbai: YOG, 2000.
Jordan, Sandra. Yoga for Pregnancy. New York: St. Martin’s Press, 1987.
Lasater, Judith. Living Your Yoga: Finding the spiritual in everyday life. Berkeley: Rodmell Press, 2000.
Lasater, Judith. Relax and Renew: Restful yoga for stressful times. Berkeley: Rodmell Press, 1995.
Mehta, Mira. How to Use Yoga: A step-by-step guide to the Iyengar method of yoga, for relaxation, health and well-being. Berkeley: Rodmell Press, 1998.
Mehta, Silva, Mira Mehta, and Shyam Mehta. Yoga: The Iyengar way. New York: Knopf, 1995.
Miller, Barbara Stoler. Yoga: Discipline of Freedom: The yoga-sutra attributed to Patanjali. Berkeley: University of California Press, 1996.
Rosen, Richard. The Yoga of Breath: A step-by-step guide to pranayama. Boston: Shambhala, 2002.
Schatz, Mary Pullig. Back Care Basics: A doctor’s gentle yoga program for back and neck pain relief. Berkeley: Rodmell Press, 1992.
Sparrowe, Linda. The Woman’s Book of Yoga & Health: A lifelong guide to wellness. Boston: Shambhala, 2002.

Audio

Foundations Standing Poses: Upright & Inverted, withJohn Schumacher. Unity Woods Yoga Center, (301)656-8992, www.unitywoods.com
Pranayama Preparations and Beginnings, with John Schumacher, Unity Woods Yoga Center, (301)656-8992, www.unitywoods.com
Pranayama: The Art of Breathing an Introductory Course, with Felicity Green.
Yoga: A Basic Daily Routine, with John Schumacher. Unity Woods Yoga Center, (301)656-8992, www.unitywoods.com

Video

Freedom from Back Pain: A self-help yoga approach, by Lillah Schwartz
Yoga, Adapted for People with Multiple Sclerosis or Other Disabilities, with Eric Small.
Yoga Alignment and Form, with John Friend.
Yoga for Scoliosis, with Elise Browning Miller.
Yoga Journal’s Yoga Practice for Beginners, with Patricia Walden.
Yoga, The Home Study Course, with Manouso Manos
     Volume I Standing Poses
     Volume II Inversions
     Volume III Forward Bends
     Volume IV Back Bends

Asana Principles

The breath and pulse are two benchmarks for your practice. Breathe only through the nose; when the breath becomes ragged, you are working too hard, or you have gone past your edge (that is, too far into a pose). At the end of your practice, after Savasana (relaxation pose) or other finishing postures, your pulse should be lower or close to the same as it was before you began.

Another benchmark is how you feel immediately following your practice and how you feel the next day. You should feel better. If you feel worse, investigate the cause: Did you work too hard or with too little awareness? Did you use your breath appropriately? Did you follow good principles in the postures? Was the sequence of postures rational? And so forth . . . . A little soreness in the bellies of the muscles is all right, but there should be no discomfort in joints or connective tissue.

Align the skeleton so that the bones carry your weight; the pelvis and rib cage move in opposite directions away from the waist as you lengthen the spine. Use only the muscles needed and relax all others, especially those in the face, neck, and abdomen.
Align the diaphragms—brain, vocal, breathing, and perineal—when appropriate.
Coordinate the breath with the movements of the pose. Generally, inhale while extending or expanding the body and while gathering energy; exhale when closing or folding the body and when releasing energy.
Link the postures: for example, which aspects of Tadasana (mountain pose) can be incorporated into Trikonasana (triangle pose)?
The foundation of a pose is in the parts of the body that touch the floor or support. Use gravity. Balance. Draw energy from your contact with the earth.

Throughout the day use asana principles in your regular activities. For example, when standing or walking, practice some of the alignments you learn in Mountain pose. These will prevent or alleviate fatigue and soreness in the feet, legs, lower back, and shoulders. Take 5-minute yoga breaks throughout the day for a refreshing stretch-and-breathe interlude. Use the concept of circuit training and establish stations for appropriate stretches or poses. Examples for stations: In the shower, kitchen, garden, and at your desk; wherever there is a natural prop such as a doorway, chinup bar, open wall, countertop, or chair. Above all, breathe well and be relaxed; your practice will stay with you longer and better.

Yoga postures have powerful effects, and must be practiced with correct alignment, presence of mind, and in rational sequences in order to realize their many profound benefits. Each student comes to yoga as he or she is. Each muscle has a certain resting length, each joint has a certain amplitude, the mind has a certain awareness, and these are the beginning points for practicing safely and effectively.

920 Massachusetts St., Suite 4
Lawrence, KS 66044
(785) 830-YOGA (9642)
yogacenter@sunflower.com

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