IYNAUS Convention 2026 Philadelphia

My 4th Iyengar Yoga Convention! A wonderful time with friends and colleagues. Here is the sequence for the afternoon Restorative & Pranayama class. Enjoy the practice!  

Supta Baddha Konasana - Press elbows into floor, head of the shoulder blade down to touch the floor, back shoulder blade into body. Extend elbows away to straighten arms. Where there is grip/hardness in the pose takes energy away from the asana, release there. Extend arms overhead and watch how the pose/mind changes. Slightly deeper inhalations and exhalations. 

Supta Swastikasana - Hold outer edges of feet to come into the pose. Same actions as above.

Virasana & Parvatasana - *Long holds. Sit on height (we were there at least 10 minutes). Keep grip of fingers together, don't let small fingers come apart. Index mound up - small finger side down. Watch what happens when you express through each part of the palm. Repeat 3x.

Parsvottanasana - feet wider. Support for the hands on the inside of the right leg/foot. Ribs have to walk forward (concave back).

Adho Mukha Svanasana

Uttanasana - concave. She showed 1 person with a rope at the top thighs pulling back, and another person with a rope at the armpits, pulling forward and UP. 

AMS

Uttanasana - same as above. Release down.

Dandasana - top thighs press down - Urdvha Hastasana arms.
Padangusthasana - Same rib and armpit actions as Uttansana.

Janu Sirsasana - Turn bent leg from inside out. Up right twist away from straight leg. Arms up, hold foot, concave back. 

Savasana - on 2 blankets. Ujayi 3 - imagine a band at nipple line, extend that band out as you inhale. *Set yourself up correctly - shoulder blades in, lower back long, hold base of skull and extend it away, this will quiet the mind.

Savasana - Flat block in mid back vertical along spine. Pillow under the head. Just be in the pose as the block moves the thoracic in. 

Savasana - Flat. Notice how the breath has changed.