- $219 or 3 monthly payments of $79
30 Days of Iyengar Yoga for Posture and Alignment
- Course
- 31 Lessons
This course consists of 30 days of practice that address common lifestyle issues experienced by many people.
We will examine how daily life can cause these issues, how different parts of the body are interconnected, and use targeted practices to counteract these effects.
Contents
Week One
1. Head-Neck Connection: Releasing Stress and Tension (45:53)
2. Shoulder Stabilization (01:13:01)
3. Wall for Shoulder Balance and Alignment (01:00:15)
4. Hand and Wrist Mobility, Strength, and Flexibility (51:03)
5. Arm and Shoulders Connections (45:46)
6. Lifting the Chest - Neck and Head Alignment (38:40)
7. Restorative - Open the Heart & Release Upper Body Tension (01:02:25)
Week Two
8. Upper Back Strength (56:58)
9. Back Body Lengthening with Chair (42:49)
10. Improve Back Mobility And Circulation (01:04:05)
11. Build Lower Back Strength (36:34)
12. Activate the Core for Stability, Balance, and Functional Movement (01:04:36)
13. Space, Length and Release: Backbending Preparation (50:13)
14. Healthy Spine With Props (54:05)
Week Three
15. Pelvic Alignment & Stability (01:04:49)
16. Hip Opening - Embracing Freedom and Flexibility (35:51)
17. Nurturing the Pelvic Floor for Stability, Strength, and Vitality (53:10)
18. Increase Range Of Motion (01:20:56)
19. Hip Joint Stability and Leg Connection (01:10:35)
20. Relief For Sacroiliac Pain And Sciatica (01:11:30)
21. Restorative Poses For Hips And Pelvic Opening With Props (01:04:57)
Week Four
22. Foot And Ankle Anatomy For Balance and Stability (59:29)
23. Strong and Stable Knees- Supporting Balance and Leg Alignment (38:19)
24. Support Low Back and Pelvic Health for Tight and Short Hamstrings(01:04:07)
25. Balance Pelvis Alignment Soften And Lengthen Quadriceps (57:33)
26. Strengthen Hip Muscles By Connecting Legs And Pelvis (01:11:39)
27. Shins, ankles and feet, creating space and flexibility (01:00:53)
28. Supported Legs For Relief Of Tiredness, And Rejuvenation (52:12)
Bonus
29. Back To Bliss - Nurturing and Nourishing The Spine (01:18:07)
Preview30. Back To Bliss - Nurturing and Nourishing The Spine (58:11)
About the Teacher
Kathy Cook
Senior Iyengar Teacher & Accessor
Kathy Cook is a highly experienced yoga teacher and practitioner with a deep-rooted passion for Iyengar Yoga.
With over three decades of practice, she completed her teacher training in Hong Kong under renowned Iyengar teachers. As a co-founder of the Hong Kong Yoga Association, she introduced Iyengar Yoga to the community and organized workshops.
Kathy's continuous visits to the Ramamani Iyengar Memorial Yoga Institute (RIMYI) in Pune and the Iyengar family deepened her understanding. Now based in Bali, she teaches, leads retreats, and conducts workshops across Asia.
As a certification accessor of the Southeast Asian Iyengar panel, she tailors her teaching to individual needs. Kathy shares her knowledge through her YouTube channel and her own Iyengar yoga studio in Bali, inspiring students to embrace the transformative power of Iyengar Yoga.
With over three decades of practice, she completed her teacher training in Hong Kong under renowned Iyengar teachers. As a co-founder of the Hong Kong Yoga Association, she introduced Iyengar Yoga to the community and organized workshops.
Kathy's continuous visits to the Ramamani Iyengar Memorial Yoga Institute (RIMYI) in Pune and the Iyengar family deepened her understanding. Now based in Bali, she teaches, leads retreats, and conducts workshops across Asia.
As a certification accessor of the Southeast Asian Iyengar panel, she tailors her teaching to individual needs. Kathy shares her knowledge through her YouTube channel and her own Iyengar yoga studio in Bali, inspiring students to embrace the transformative power of Iyengar Yoga.
By the end of this course
you should expect to have achieved...
- A comprehensive understanding of the importance of good posture and alignment in your daily life.
- The physical experience of balanced and stable postures, supported by effective tools to find symmetry, tranquility, and serenity.
- Increased confidence and a deeper approach to your practice.
- Enhanced strength, resilience, and energy for your daily activities.
- Proficiency in accessing restorative postures to revitalize and refresh your body, mind, and spirit.
- A deeper connection with your body, heightened perception, and increased sensitivity to your feelings, allowing you to make necessary corrections based on your newfound awareness.
- A more responsive attitude towards your body's needs.
- Acceptance of your body's condition and the ability to adapt your practice in the present moment, taking into account your body and mind's requirements.
This course aims to empower you with the knowledge and tools to maintain a harmonious and balanced relationship with your body, for a healthier and more mindful lifestyle.
Frequently Asked Questions
How should I use this course?
For optimal results, it is recommended to practice this 30-day program daily. Consistency is key to building a deeper understanding of the concepts and improving your posture and alignment effectively.
Begin by following the program sequentially as it is designed to provide a comprehensive foundation. This will allow you to grasp the overall practice and gradually build upon your knowledge and skills.
Once you have completed the full program, you can continue to practice daily or choose specific focus areas that resonate with you the most. Feel free to revisit certain days or postures to deepen your understanding and refine your practice.
Additionally, it's essential to listen to your body and give yourself adequate rest and recovery when needed. Practicing mindfully and with self-compassion will contribute to a more fulfilling and sustainable journey.
Remember, yoga is a personal exploration, and this program offers you the tools to tailor your practice to suit your unique needs and goals. Embrace the process, stay committed, and enjoy the transformative benefits this program can bring to your overall well-being. Happy practicing!
Is there a prerequisite to enrolling in this program?
- Beginners with some prior experience in practicing yoga are encouraged to join. Familiarity with various yoga concepts will be helpful.
- During the class, pose names are mentioned, having at least a year of yoga practice will make the experience more familiar and comfortable for you. If you are completely new to yoga, you are encourage to take my Foundational Iyengar Yoga course first before starting this one.
- The course has been thoughtfully designed to accommodate both beginners and those with some experience. The practice sequences include beginner concepts and postures, allowing for a gradual and sequential progression.
Regardless of your level, the course aims to provide valuable insights and techniques to enhance your understanding of good posture and alignment, leading to a deeper and more rewarding yoga practice. All are welcome to embark on this journey of self-discovery and well-being.
Will this course cure my scoliosis?
While yoga can be beneficial for individuals with scoliosis, it's essential to understand that it may not "cure" the condition. Scoliosis is a complex imbalance in the body, and its severity can vary from mild to severe. However, practicing yoga, particularly under the guidance of a senior Iyengar yoga teacher, can offer several benefits for those with scoliosis.
Through yoga, you can work on lengthening short and tight muscles, which may help alleviate pain caused by the imbalance. Yoga can also promote increased body awareness, allowing you to detect areas where you can create more space and balance within the body.
It is crucial to approach the practice mindfully and with caution, especially if you have scoliosis. Working slowly and safely is essential to prevent any potential strain or injury. Having the guidance of an experienced yoga teacher will help you better understand which postures and movements are best suited for your individual condition.
Can I practice at my own pace?
Yes, absolutely. Once you enroll, you will have instant access to all the training content, and you can practice at your own pace. We do recommend taking a break of at least 24 hours between classes to observe the effects on your body and mind. The program is designed to include three classes per week over six weeks, but you can slow down or repeat classes as needed.
Is the program completely online?
Yes, all the content is pre-recorded and available online, so you can access it from anywhere at any time.
How long do I have access to this course's content?
Once you enroll, you will have lifetime access to all the lessons. In the event that we need to change our hosting platform, we will ensure that you have continued access to these lessons in the new platform or that they are available for download, so you can always refer back to them whenever you need to. You can rest assured that you will have access to the workshop's materials for as long as you need them.
Can I practice yoga during pregnancy?
Yes, Iyengar yoga is available to everyone, including pregnant women. If you already have a yoga practice, you can continue with modifications. If you are new to practicing and have passed your first trimester without any issues, you can begin practicing with support.
However, there are a few precautions to keep in mind. Avoid deep twisting and back-bending, and only do inversions until your body feels too heavy. Keep your legs spread hip-distance apart, and be mindful of creating space horizontally and vertically in your abdomen and uterus to avoid compression or strain. Use a wall to maintain balance and reduce energy expenditure when needed.
As your pregnancy progresses, refrain from deep forward bends to avoid compressing your belly. Always be aware of your energy levels and support yourself with props, as shown in the program.
Movement is vital during pregnancy, but it's important to know the correct movements to keep you and your baby safe. If you have any questions or concerns, the instructor, Kathy, is available by email to provide further guidance.
Can I take this program if I have an injury?
It depends on the type and severity of your injury. Iyengar yoga uses a variety of props, such as bricks, belts, bolsters, chairs, blankets, foam pads, and walls, to support the body in various ways. You may be able to find modifications that are appropriate for your condition.
The use of props will be demonstrated in the program so that you can adjust the postures to support your injury or imbalance. However, if your injury is serious, it's important to check with a doctor who is familiar with the benefits of yoga, particularly Iyengar yoga, and its therapeutic orientation.
It's essential to keep in mind that this is not a therapy course, and the instructors have no knowledge of your injury or the best way to advise you without further information about your condition. If you send an email explaining your specific condition or injury, the instructor may be able to suggest modifications that are appropriate for you.
Disclaimer
Please note that the content provided in this course is for educational and informational purposes only, and it is not intended to serve as a substitute for professional medical advice, diagnosis, or treatment. It is essential to always seek the advice of your physician or other qualified healthcare providers with any questions you may have regarding a medical condition. If you have any serious heart health issues, it is crucial not to disregard professional medical advice or delay seeking it because you are participating in this program. It is recommended that you consult your physician before embarking on any new movement regimes, including this program. The creators of this workshop and the teacher are not responsible for any injuries or damages that may occur as a result of following the instructions provided in the program. By participating in this workshop, you assume full responsibility for any risks, injuries, or damages, known or unknown, that you might incur as a result of your participation.