CIY, House of Yoga

Paripurna Navasana: Progressions + Prop Alternatives 🛶

Paripurna Navasana asks for strength, balance, and a clear sense of direction through the whole body. But the full pose doesn’t have to be the starting point.

In Iyengar Yoga, we can use different progressions and props to explore the actions of the pose while gradually developing the strength and awareness needed for the full position.

1. Knees bent
Begin by establishing the lift of the trunk and balance on the sitting bones without the full demand of straight legs.

2. Straightening the legs
From the bent-knee position, gradually extend the legs while maintaining the lift of the chest and stability of the trunk.

3. Belt around the feet + upper back
The belt provides support and connection between the upper back and feet, helping you explore the relationship between lifting the trunk and extending the legs.

4. Sitting on the edge of a chair
The chair changes the demands of the pose and provides support as you work on the actions of the trunk and legs.

Use each variation as a way to understand, refine, and progressively develop the actions of the asana.

A Little Local Love 🤍
Bikes, brews, and yoga? Count me in.

In September, we're partnering with Bike and Brew to celebrate shopping local and supporting our Calgary community.
✨ Practice at CIY in September, then bring your September CIY receipt to Bike and Brew to receive 20% off all clothing.
✨ Visit Bike and Brew in September, save your receipt, and bring it to CIY to enjoy one complimentary yoga class.

Whether you're looking to get into cycling or yoga, it's a simple way to support two local businesses doing what they love.

It's Pranayama Week ✨
Join us in person, live online + on demand 😃

🔗yogayyc.com/schedule or check out the schedule link in bio.

Backbends are more than an exploration of flexibility.
They ask us to bring awareness to the “behind” of the body — a part of ourselves we cannot directly see. Through careful observation, sensation, and intelligent action, we begin to develop a different kind of perception.

As B.K.S. Iyengar wrote, backbends can reveal “the functioning of the mind and Intelligence” and naturally lead us toward deeper aspects of yoga.

And the effects aren’t only physical. Backbends can help cultivate vitality, freshness, clarity, optimism and joy, keeping the body agile and the mind alert.

Props offer another layer of exploration — helping us understand alignment, create space, support the body, and gradually refine our actions.

Swipe through to explore why backbends are such a powerful part of the practice. 🧘‍♀️

Words and teachings inspired by Eyal Shifroni