Iyengar Yoga 101: What Is It, Health Benefits & How To Practice

While Iyengar might not be as common a name as vinyasa or yin, it's actually the most widely practiced (and arguably the most accessible) style of yoga in the world. But what makes it different from other types—and why is it so loved by beginners and advanced yogis alike? Below is everything you need to know about Iyengar yoga, along with tips you need to start practicing it for yourself. 

Founded by B.K.S. Iyengar in the 1960s (and later popularized with his book, Light on Yoga), Iyengar yoga is based on the yoga sutras and works to strengthen the connection between body and mind. "Yoga teaches us to cure what need not be endured and endure what cannot be cured," Iyengar once said. He believed that a balanced body led to a balanced mind—hence Iyengar yoga's unique blend of both meditation and movement.

There are a lot of reasons people choose to practice Iyengar yoga, including its many physical, mental, and psychological health benefits. These are seven of the most common ones as shown by scientific research:

Holding each pose for longer (often upward of a minute) will strengthen and tone your muscles. Standing postures, in particular—like tree pose or warrior 2—can help increase the strength of your lower body and core.

Yoga, in general, is known for improving flexibility—and Iyengar is no exception. A study found that after just six weeks of practicing Iyengar, participants saw a significant increase in their spine and hamstring flexibility1. 

With its strong focus on alignment, a regular Iyengar practice can help you develop better posture. It focuses on correcting weaker or stiffer areas of your body, especially in your neck and back. 

One study—which analyzed the effects of Iyengar on patients with chronic respiratory disease—revealed that by practicing yoga, the patients noticed a marked decrease in their fatigue2. This could be due to the release of endorphins or increased blood flow to your brain.

Iyengar yoga increases the production of a mood-boosting chemical called gamma-aminobutyric acid (GABA) in your brain, a recent study discovered. Participants in the study reported lower levels of anxiety and better overall well-being after three months of Iyengar yoga.

A lot of chronic pain is caused by improper alignment, whether it's slouching or slumping. Iyengar realigns your body (especially in your neck, back, and spine) which, according to research, can dramatically reduce aches and pains.

Scientists have found that Iyengar yoga triggers the relaxation response in your body3 (as opposed to the fight-or-flight response). This both slows your heart rate and decreases your blood pressure, both of which can keep your heart healthy and reduce the risk of cardiovascular disease.

Another pro tip: There are plenty of resources for practicing Iyengar at home. However, if you've never done Iyengar yoga before, it's worth taking a class at a studio first. All Iyengar teachers must undergo rigorous training and they'll be able to give you guidance and adjustments that you won't get in a home practice.

Iyengar is also beneficial for anyone with injuries or chronic pain, thanks to its slower movements and attention to form and alignment.

No matter who you are, if you're interested in starting (or deepening) your yoga practice, Iyengar yoga is one of your best options. Not only will you get a good physical workout, but you'll also learn to be more mindful and self-aware, both on and off your mat.