🧘🏼 "Light on Yoga" by BKS Iyengar is one of the ultimate guides to yoga asanas for the modern yogi.

This book is a great way to learn yoga at home. At the end of the book there is a Yoga Course to follow, building up the practice for any level - beginner, intermediate and advanced. To complete the full course it takes 300 weeks, but don't freak out. You can continue practice the same week's routine until you master all asanas.

This video contains 40 beginner friendly yoga poses. We are holding the positions for 5 breaths, but you can increase or decrease the duration according to your preference.

List of asanas for weeks 16 & 18:

1. Padangusthasana (Hold-the-big-toe-posture) 2:49
2. Padahastasana (Hand to Foot Pose) 4:03
3. Utthita Trikonasana (Extended Triangle Pose) 5:32
4. Virabhadrasana II (Warrior II) 6:36
5. Utthita Parsvakonasansa (Extended Side Angle Pose) 7:31
6. Prasarita Padottanasana A (Wide-Legged Standing Forward Bend) 8:26
7. Prasarita Padottanasana B (Wide-Legged Standing Forward Bend) 11:13
8. Parighasana (Gate Pose) 12:03
9. Parsvottanasana (Pyramid pose) 14:27
10. Virabhadrasana I (Warrior I) 15:31
11. Parivritta Trikonasana (Twisted Triangle) 16:35
12. Virabhadrasana III (Warrior III) 17:18
13. Urdhva Prasarita Eka Padasana (Standing Split Pose) 18:05
14. Ardha Chandrasana (Half Moon Pose) 18:45
15. Uttanasana (Standing Forward Bend) 19:29
16. Utkatasana (Chair Pose) 25:02
17. Parivritta Parshvakonasana (Twisted Side Angle Pose) 25:55
18. Chaturanga Dandasana (Four-Limbed Staff Pose) 26:28
19. Urdhva Mukha Svanasana (Upward Facing Dog) 26:40
20. Adho Mukha Svanasana (Downward Facing Dog) 27:06
21. Bhujangasana (Cobra Pose) 30:28
22. Salabhasana (Locust Pose) 31:07
23. Ustrasana (Camel Pose) 32:09
24. Virasana (Hero Pose) 35:21
25. Urdhva Prasarita Padasana (Raised Stretched-Out Foot Pose) 36:14
26. Paripoorna Navasana (Full Boat Pose) 38:05
27. Ardha Navasana (Half Boat Pose) 38:45
28. Mahamudra (Great Gesture) 39:46
29. Janu Sirsasana (Head to Knee Pose) 40:47
30. Paschimottanasana (Seated forward Bend) 42:46
31. Purvottanasana (Upward Plank Pose) 43 :42
32. Salamba Sarvangasana I (Supported Shoulderstand I) 44:58
33. Halasana (Plow Pose) 45:56
34. Ekapada Sarvangasana (One-Legged Shoulderstand Pose) 46:32
35. Parshva Halasana (Side Plow Pose) 47:06
36. Supta Konasana (Reclining Angle Pose) 47:40
37. Karna Pidasana (Ear Pressure Pose) 48:19
38. Jatara Parivartanasana (Abdominal Twist Pose) 48:57
39. Salama Sirsasana I (Supported Headstand) 50:20
40. Siddhasana (Accomplished Pose) 54:30



If you have missed:
WEEK 1- 2 ➡ [ Ссылка ]...
WEEK 3 - 4 ➡ [ Ссылка ]
WEEK 5 - 6 ➡ [ Ссылка ]
WEEK 7 ➡ [ Ссылка ]
WEEK 8 ➡ [ Ссылка ]
WEEKS 9 - 10 ➡ [ Ссылка ]
WEEKS 11 - 13 ➡ [ Ссылка ]
WEKS 14 - 15 ➡ [ Ссылка ]

To share your Light on Yoga experience follow and tag me on Instagram @soyoga_dubai

During the practice always listen to your body and feel free to take a break at any time.

Do yoga at any time in the comfort of your home.

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