One Hour Iyengar Yoga Class – 19 Days of Yoga Collection

19 Days of Yoga Collection – One Hour Iyengar Yoga Class.

A 60 minute balanced Iyengar yoga sequence taken from our 19 Days of Yoga series. Although all the poses are taken from the Iyengar Introductory Syllabus, this is not a sequence for complete beginners to yoga. We would recommend that you do the 19 days series before attempting this sequence as it is strong and requires and builds stamina and flexibility. Yoga props which may be required will be listed below.

This yoga routine comprises the following yoga poses:

Adho Mukha Svanasana, (Dog Head Down)
Uttanasana (Forward Bend)
Adho Mukha Svanasana, (Dog Head Down)
Uttanasana (Forward Bend)
Tadasana (Mountain Pose)
Vrksasana (Tree Pose)
Tadasana (Mountain Pose)
Virabhadrasana 1 (Warrior 1 Pose)
Virabhadrasana 2 (Warrior 2 Pose)
Utthita Trikonasana (Triangle Pose)
Utthita Parsvakonasana (Extended Side Angle Pose)
Paschimar Namaskarasana (Reverse Prayer Pose)
Prasarita Padottanasana (WIde Legged forward fold)
Ardha Chandrasana (Half Moon Pose)
Parivrtta Trikonasana (Reverse or Revolved Triangle pose)
Parsva Dandasana
Parivrtta Parsvakonasana (Reverse or Revolved Extended Side angle Pose from kneeling)
Adho Mukha Virasana, (Forward folding Hero Pose)
Bharadvajasana 1 Twist (Seated Twist)
Marichyasana 1 Twist
Gomukasana in Virasana (Cow Face Pose arms in Hero Pose)
Malasana (Garland Pose)
Chatushpadasana (Four Footed Pose)
Setu Bandha (Bridge Pose)
Halasana (Plow or Plough Pose)
Sarvangasana (Shoulder Stand)
Supta Virasana (Supine Hero Pose)
Bharadvajasana Twist on bolster
Supta Baddha Konasana (Supine Bound Angle Pose)
Savasana (Corpse Pose)

The platform for Halasana and Sarvangasana can be made from either 4 foam pads (plus another for a launchpad) or folded blankets with a cushion. Cover this support with a sticky mat. The platform dimensions need to be app:

24″ (60cm) w x 16″ (40cm) l x 2″ (5cm) h

In addition to your platform, if you are doing the classical yoga poses, you will just need your mat, a bolster or 3 x blankets and a yoga brick.. If you are doing the modified versions, as well as your mat and platform you will need the following yoga equipment:
1 x yoga bolster (you can use a couple of cushions)
2 x yoga bricks (you can use the seat of a chair for forward bends)
1 x chair
1 x blanket
1 x yoga belt.

Following the success of our 30 Days of Yoga and 13 Days of Yoga series, this year we have taken a slightly different approach. We have done voiceovers, rather than talking to camera. Lin, in the white top, will be showing the classic versions of poses and Leo, in the dark top, will be showing modified versions of the poses using props. The modified versions are for those who find the pose difficult, or who wish to improve their work in the pose. 19th January 2018 was the fourth annual National Iyengar Yoga Day in the UK and Ireland to celebrate the teachings of Guruji, B.K.S. Iyengar, and to promote Iyengar yoga nationally.

In the Iyengar tradition, this sequences would be regarded as “Beginners Yoga” as all the asanas are taken from the Introductory syllabus, however, they are not suitable for those who are completely new to yoga. We will be doing a series in the New Year which will be a Foundations of Yoga series to introduce those who have never practiced yoga to the subject.

These sequences aim to improve your extension, alignment and balance in the poses. If you find any of the poses difficult, you can look the poses up in our Yoga Pose Directory, which we are adding to all the time. In the Pose Directory you will find yoga tutorials on many of the poses you will encounter in the 19 Days of Yoga Series. These tutorials will teach the poses in more detail and sometimes with extra props.

If you are near to Maidstone, in the South East of England, register with the Maidstone Iyengar Yoga Centre and enjoy one of our free classes with us.

If you want to try Yoga with Lin and Leo’s 30 Days of Yoga series, check out our Playlist:

Or our 13 Days of yoga:

Yoga practice can improve strength and flexibility and yoga for back pain relief and yoga for weight loss has been supported by many studies.

Practiced correctly, yoga will stretch muscles and strengthen joints, as well as helping with mental and physical wellbeing; indeed many studies have shown that yoga can have remarkable effects on problems with back pain, shoulder pain and neck pain as well as demonstrating positive effects on mental health problems such as depression.

For our ebook, “Yoga for the Stiffer Body”:


For Iyengar yoga classes in the UK:


  1. Awesome practice 👍🏻👍🏻👍🏻
    I love this video ❤️
    19 days🧘🏻‍♀️🧘🏻‍♀️🧘🏻‍♀️
    Thank you ✨

  2. Wow! I really love the two versions side by side. This is so helpful and the only video I've seen that has this dual aspect and it is sorely needed. Thank you so much for doing this.

  3. I just found this video. I miss Iyengar classes so much. Thank you for a solid series. I have all those props.

  4. Deep thanks Leo & Lin for making this available to the world. I have really benefited from working thro' the 19 days and have done this 1 hour followup maybe 7 times now. I'm filled with gratitude. (Small nerdy point if you can be bothered with these things. In the list of poses in the text for this 1 hour, you are missing Paschima Namaskarasana which you do after Utthita Parsvakonasana).

  5. I'm so grateful for this YouTube suggestion to me. I have been looking for Iyengar yoga videos but all I get are modern hip versions of yoga that don't connect to the soul. I shall be starting with your beginner videos because I am struggling with twisted triangle n backbends

  6. Hi both, my hubby and I have just done your class as we now can’t get to our regular sessions. Really enjoyed it and like your soothing voice. Thanks namaste

  7. This yoga sequence is so helpful fr beginners as well as fr regular yoga practitioner. Thank you so much for this. Namaste

  8. Thank you very much Lin and Leo for the modifications on the original postures for beginners. Keep up the great work and using your talents to help the world. Blessings.

  9. I do a lot of practice at home when not attending Iyengar classes and am thrilled to have found Lin and Leo. They keep me honest. Namaste

  10. We are on day two and I have already sent this video's link to everyone I know. Was planning to start Iyengar yoga from a very long time, thank you for this series. Can you also make one series on Iyengar yoga for motherhood (trimester wise).

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