Learn Iyengar Yoga

We’ll explore the related actions of broadening across the front pelvis and compacting at the hips.

These complementary actions are essential for achieving stability and ease in so many standing and balancing asanas. Today, we’ll explore: Ardha Uttanasana, Utthita Trikonasana, Ardha Chandrasana, and Vasistasana.

I hope you enjoy the practice! If it supports you, please like the video, subscribe to my channel, and share it with someone else who might also enjoy it. ☺️💜🙏 xo, /stephanie

In this yoga practice, we explore how simple shapes, layered in a dynamic flow can lead to both improved mobilization and stabilization of the hip joints.

You’ll learn how to:

• Stabilize the hip joints

• Mobilize hips & groins

• Cultivate balance in a fun and challenging way!

No props are required for this one.

The sequence is fun – enjoy! I've found the impact on my hips and the grounding through my legs after this practice to be quite remarkable. I'd love to hear in the comments how it lands for you! xo, /stephanie

In this sequence, we explore three essential poses that apply the principles of safe and integrated backbends:

• Salabhasana (Locust Pose) — to build strength and maximize extension

• Dhanurasana (Bow Pose) — to support flexibility with strength and alignment

• Parsva variations (side actions) — to refine core stability, strength, and balance

With careful instruction and progressive steps, you’ll learn how to stabilize the spine, open the chest, and cultivate a balance between effort and ease in these exhilarating poses. This sequence emphasizes clarity in alignment and the key actions needed to experience a back extension without strain. What to expect in this practice:

• Strengthening opportunities for your legs, arms, and back body

• Access to greater spinal mobility and extension

• Core engagement to offer stability and strength to your backbends

• Clear, accessible steps toward confident back arches

This class is suitable for students with some Iyengar Yoga experience who are keen to better understand the nuance of backbending. xo, /stephanie

We start with Utthita Trikonasana (Extended Triangle Pose) to set the groundwork, then move through additional standing asanas with a particular focus on how much the legs need to engage in order to activate the buttock muscles (your glutes!). 

This is an important emphasis in safe backbending, as the pelvis is the root of the spine and without proper engagement, the spine can be vulnerable. Without overdoing or under-doing, in backbends, we’re seeking a smooth, integrated arc from the tailbone all the way to the base of the skull. 

The benefits of this approach are many:

 ✨ Strengthening the back body without strain

 ✨ Improving posture and spinal mobility

 ✨ Building confidence by learning safe alignment

 ✨ Developing awareness that supports all future backbends

Rather than focusing on how “deep” the pose looks, this practice highlights why certain actions like the engagement of the glutes make backbends steady, supported, and intelligent.

This class is beginner-friendly, but also valuable if you’re returning to the basics with fresh eyes.

If this practice supports you, please like the video, subscribe to my channel, and share it with someone who enjoys working on their backbend.☺️💜🙏

xo, /stephanie

This 25-minute yoga practice is designed to gently awaken your body and mind using foundational Iyengar Yoga poses—no props required.

Perfect for beginners and experienced practitioners alike, this class focuses on simple, powerful movements that build strength, mobility, and awareness from the ground up. These are the poses that continue to evolve with you over time, offering new insight with every practice.

Use this sequence:

• In the morning to start your day with clarity

• Midday to reset and recharge

• Anytime you need a mindful, accessible practice

You’ll explore essential standing poses like Tadasana, Urdhva Hastasana, Utkatasana, Gomukhasana, and a grounding Uttanasana, finishing with rest in Savasana.

This is yoga stripped back to its essentials—so you can practice anywhere, anytime.

If you enjoyed this practice, you’ll love the full library inside Po Online—where we build on these foundations with structured classes, progressions, and deeper study.

This Iyengar Yoga practice builds from Tadasana (Mountain Pose) into a progressive sequence of shoulder-opening actions, arm extensions, and Urdhva Hastasana variations, culminating in Utkatasana (Chair Pose).

Through clear, step-by-step instruction, you’ll explore how to:

• Establish a stable foundation through the feet in Tadasana

• Improve shoulder mobility with Gomukhasana and Baddha Hasta actions

• Extend the arms with precision in Urdhva Hastasana

• Integrate upper body and lower body in Utkatasana

• Develop awareness by observing sensation, breath, and effort

This practice emphasizes the core principles of Iyengar Yoga:
alignment, sequencing, and bringing intelligence and awareness into each part of the body.

Suitable for:

• Students looking to refine alignment and technique

• Yogis working on shoulder mobility and posture

• Anyone wanting a thoughtful, progressive standing practice

Whether you’re new to Iyengar Yoga or deepening your understanding, this session offers a structured way to build strength, stability, and embodied awareness.