IYO® International Yoga Organisation: Level 1 and Level 2 Practices
- INTERNATIONAL YOGA ORGANISATION
- 2 days ago
- 2 min read
This information is written by the IYO® International Yoga Organisation and outlines common foundational (Level 1) and more advanced (Level 2) poses, focusing on Asanas and Squat-based postures.
Level 1: Worked Asanas (Foundational Practice)
Level 1 Asanas are designed for beginners or those building a solid foundation. The focus is on proper alignment, stability, and connecting movement with breath. These postures typically emphasize gentle stretching, core activation, and basic balancing.
Category | Sanskrit Name | English Name | Key Focus |
Standing | Tadasana | Mountain Pose | Grounding, Postural alignment, Core awareness |
Standing Balance | Vrikshasana | Tree Pose | Balance, Focus (Drishti), Steadying the nervous system |
Standing Stretch | Trikonasana | Triangle Pose | Hip opening, Lateral spine stretch, Hamstring flexibility |
Lying Prone | Bhujangasana | Cobra Pose | Gentle backbend, Strengthening the spine and back muscles |
Lying Supine | Shavasana | Corpse Pose | Deep rest and relaxation, Integration of the practice |
Key Components of Level 1 Asanas:
Warm-up: Starting with Loosening Practices like joint rotations and gentle spine movements.
Breathwork (Pranayama): Introduction to basic breathing techniques like Nadishuddhi (Alternate Nostril Breathing) and Bhramari (Humming Bee Breath).
Modifications: Using props (blocks, straps) and keeping poses accessible for all body types.
Level 2: Worked Squats (Intermediate/Core Focus)
In a yoga context, "squats" often refers to standing postures that engage the lower body intensely, building heat and strength. Level 2 variations typically involve deeper bends, twists, or single-leg balance, demanding greater core engagement and endurance.
Sanskrit Name | English Name | Advanced Focus | Core and Lower Body Work |
Utkatasana | Chair Pose | Deep hip and knee flexion, Endurance hold | Intense Quad/Glute strengthening, deep core stabilization |
Parivritta Utkatasana | Revolved Chair Pose | Spinal rotation, Twisting from the mid-back | Oblique strengthening, balance in a deep squat |
Virabhadrasana I | Warrior I | Square hips in a lunge-squat, Upper back extension | Strong leg drive, Hip flexor engagement, maintaining core length |
Malasana (often considered a squat) | Garland Pose/Yogi Squat | Deep hip and groin opening, Full squat depth | Pelvic floor awareness, Core support for an upright spine |
Key Components of Level 2 Squats:
Increased Depth and Hold Time: Poses are held longer to build muscular endurance and mental focus.
Core Integration: The core (uddiyana bandha) is actively engaged not just for stability but also to facilitate deeper twists and protect the lower back in intense flexion.
Dynamic Sequencing: These postures are often linked in a Vinyasa (flow), such as the transitions in the Surya Namaskar (Sun Salutation), which is often practiced more vigorously at this level.
The progression from Level 1 to Level 2 requires the practitioner to move beyond simply holding the shape and begin actively controlling the engagement and release of supporting muscles while maintaining a steady breath.
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