How to Use Yoga: A Step-by-Step Guide to the Iyengar Method of Yoga for Relaxation, Health and We ll-Being

by Mira Mehta, Elaine Collins (Editor), Sue Atkinson (Photographer)

This book is a practical yoga course with step-by-step photographic guidance written by one of the leading exponents of the Iyengar method of yoga. It also includes a section on postures helpful for common problems, such as headaches, stiffness, pain in the shoulders, and backache.

Genres: Nonfiction, Reference, Health

96 pages, Paperback

First published January 1, 1955

Reviews

[Lindsay · Rating 5 out of 5]

How to Use Yoga is a very useful book for yoga teachers to use in-class and beginner students to use at home. I particularly like this book because I have been learning Iyengar yoga during my YAA TTP. Also, I feel the TTP is based on Iyengar yoga and I had only been trained in Sivananda yoga before joining the program. This simple, illustrated book is divided into 9 colourful chapters: The Iyengar Basics, The Gift of Yoga, Toward Physical Wellbeing, The Asanas, Toward Mental Peace, Tools for Practice, Ten-Week Course, Asanas for Common Problems, and Index.

The Iyengar Basics is a 1-page text introduction on the physical, mental, and spiritual benefits of yoga. It describes the book as having “…easy-to-follow exercises…” and describes itself as a “…complete system for personal development, promoting total physical and spiritual well-being.” (p. 7)
The Gift of Yoga is mostly a 2-page summary of the philosophy of yoga. The sections are called Yoga – A Brief Overview and Pantanjali and the Yoga Sutras. The first section explains what yoga means and mentions yogic writings (Vedas, Upanishads, Puranas, Ramayana, Mahabharata, Bhagavad Gita, Pantanjali & his Aphorisms). The second section lists and describes the Yoga Sutra’s 8 limbs (Yama, Niyama, Asana, Pranayama, Pratyahara, Dharana, Dhyana, Samadhi). There’s also a section introducing B.K.S Iyengar, as this is an Iyengar yoga book.

Toward Physical Wellbeing includes the following sections: Scope of the Course and Home Practice. The first section begins, “The aim of the course is to provide a basic introduction to the theory and practice of [Iyengar] yoga.” (p. 10) The book contains 41 pictorial poses and variations, a 10-week course and yoga for common problems. The second section gives you tips on Time, Family and other duties, Level, Individual Needs, Structure, Self-discipline, Repetition of Postures, Timings in Postures, Breathing in Postures, and Menstruation. There’s also a little Caution section.

The Asanas chapter gives a 1-page introduction with tips on Before You Begin. The next 36 or so pages introduce each of the 41 main poses, with step-by-step descriptive text, helpful photo demonstrations, useful tips and cautions. Included in the main poses are the variations of each. They start out with Standing Poses (poses 1-13), followed by Sitting Poses (poses 14-25), Supine and Prone Poses (poses 26-31), Twisting Poses (Poses 32-33), Inverted Poses (poses 34-40), and end with the Relaxation pose (pose 41). The pose names are as follows:

Standing Poses:
1. Tadasana – Mountain Pose
2. Vrksasana – Tree Pose
3. Utthita Trikonasana – Extended Triangle Pose
4. Utthita Parsvakonasana – Extended Lateral Angle Pose
5. Virabhadrasana I – Warrior Pose I
6. Virabhadrasana II – Warrior Pose II
7. Parsvottanasana – Extreme Sideways Stretch
8. Prasarita Padottanasana – Forward Stretch with Legs Wide Apart
9. Uttanasana – Forward Extension
10. Padangusthasana – Finger-to-Foot Pose
11. Garudasana – Eagle Pose
12. Utkatasana – Fierce Pose
13. Utthita Hasta Padangusthasana – Leg Raising

Sitting Poses:

14. Sukhasana – Easy Pose
15. Virasana – Hero Pose
16. Virasana Forward Bend - Hero Pose with Forward Bend
17. Parvatasana – Mountain Pose
18. Dandasana – Staff Pose
19. Siddhasana – Perfect Pose
20. Gomukhasana (Arms Only) – Head-of-Cow Pose
21. Janusirsasana – Head-to-Knee Pose
22. Triang Mukhaikapada Paschimottanasana – Forward Bend with One Leg Bent Back
23. Maricyasana I (Twist Only) – Simple Twist Catching the Arms Behind
24. Paschimottanasana – Full Forward Bend
25. Malasana (Preparatory) – Garland Pose

Supine and Prone Poses:
26. Cross Bolsters
27. Matsyasana – Fish Pose
28. Supta Baddhakonasana – Lying Down in Baddhakonasana
29. Supta Virasana – Reclining Hero Pose
30. Urdhva Prasarita Padasana – Legs Stretching Up to 90 Degrees
31. Adho Mukha Svanasana – Dog Pose

Twisting Poses:
32. Maricyasana (Standing) – Standing Twist
33. Bharadvajasana – Simple Twist

Inverted Poses:
34. Sarvangasana – Neck Balance
35. Halasana – Plough Pose
36. Ardha Halasana – Half Plough Pose
37. Sarvangasana (On Chair) – Neck Balance on Chair
38. Sarvangasana (Against Wall)– Neck Balance Against Wall
39. Setu Bandha Sarvangasana (Supported) - Neck Balance Back Arch
40. Viparita Karani – Restful Inversion

Relaxation Pose:
41. Savasana – Corpse Pose

Toward Mental Peace focuses on Pranayama with sections on Relaxing the Body, Observing the Breath, Deepening Relaxation (Normal Inhalation, Lengthened Exhalation; Lengthened Inhalation, Normal Exhalation), Ending Your Relaxation, Conclusion, and Preparatory Pranayama Ten Week Course.

Tools for Practice is a 1-page text/photo summary of the props needed for poses in this book (armchair, bandage, belt, bench, blankets, block/brick, bolsters, chair, door post, ledge, non-slip mat, pole, stool, wall).
Ten-Week Course begins with a little introduction. Each week shows the number/name of each pose in order with photos. The days are divided into Monday, Tuesday and Thursday, Wednesday and Friday, Saturday, Sunday, or different combinations of days. Stars next to each pose name means it is a new pose for that week. Week 5 says, “Practise a mixture of dynamic and resting programmes from the previous four weeks.” (p. 63) Week 10 says, “Practise any programmes from weeks 9-6 inclusive.” (p. 71) I find the 10-week course extremely useful for teaching or home practice.

Asanas for Common Problems includes handy (modified) poses for menstruation, headaches (Using a Bandage), stiff neck and shoulders, backache, and stiff hips.

The Index includes Names of the Postures (pronunciation guide) and Further Reading.

References
Mehta, M. (2001). How to Use Yoga: A step-by-step guide to the Iyengar method of yoga, for relaxation, health and well-being (rev. ed.). London: Lorenz Books.

[Carla · Rating 5 out of 5]

This is the best book on a daily price on the market. I first read it nearly 15 years ago. It has been my companion since then. There is a very thorough introduction to the history and many benefits of Iyengar Yoga and, additionally, a brilliant 10 week sequence of moves, changing every day, that ensure each of the muscles and groups and systems of the body receive the attention to become well and stay that way. The explanations and photos are comprehensive and instructive. I give it 5 stars because that's the most available.

[Clarissa Lyle · Rating 2 out of 5]

Not very in depth

[Katie · Rating 4 out of 5]

A standby of basic yoga postures with clear illustrations and suggestions for their use. It's a good reference, as well as a good introduction to the Iyengar method, which encourages the use of props to help ease the body into the asanas.

[Triseugeny · Rating 4 out of 5]

REAL good book if you're coming into yoga for the first time. Good 12 week course to follow and menstrual series (and other series) in back.

[Natasha M · Rating 2 out of 5]

Eh. It has nice picture.

[Elle Sy · Rating 4 out of 5]

good for beginners, i like the weekly schedule done for you to follow