Whether you’re a consistent yoga practitioner or have merely considered attending a class, you probably know there are many different styles and schools of yoga practiced in the United States. Although they may seem similar at first glance, different approaches to yoga can vary dramatically in both philosophy and practice, so that even poses and sequences that resemble one another may represent different intentions and purpose.  

In this article we’ll review two distinct but related approaches to yoga, Iyengar Yoga and Shadow Yoga. Like all of the yoga we practice in the West, both Iyengar Yoga and Shadow Yoga grew out of the longstanding tradition of Hatha Yoga and, as such, display some similarities. However, each approach has unique attributes and philosophical underpinnings, making them divergent pathways toward the same goal of spiritual liberation. We’ll cover a few of the similarities and differences between these two approaches, and outline what you might expect when attending an Iyengar Yoga class and a Shadow Yoga class.

What Is Iyengar Yoga?

Iyengar Yoga was named for its founder, B.K.S. Iyengar, and emphasizes precision, alignment and use of props to support anatomical stability and range of motion. Iyengar Yoga classes may include hands-on assistance from the teacher, instruction in breathing and principles of practice such as contentment and non-attachment. As a young man, B.K.S. Iyengar suffered a variety of maladies and was sent to live with his brother-in-law and yoga teacher, Tirumalai Krishnamacharya. Krishnamacharya demanded commitment from all of his students, and insisted that Iyengar practice the rigorous physical routine he was given. Over time, Iyengar’s illness receded and he eventually became a world-renowned yoga teacher, traveling to many communities throughout the world to share his teaching. 

He also expanded his reach as a teacher in India, where western students flocked to his shala for extended periods of learning. Iyengar began formalizing his methods in the 1930s, and he refined his approach through teaching many classes, workshops, and written publications, including his landmark book, Light on Yoga, along with a thriving training program at his teaching shala in Pune, India. Shadow Yoga’s founders, Sundernath and Emma Balnaves, have also dedicated their lives to the study, practice and teaching of Hatha Yoga. Both systems have grown out of the personal experience of their teachers, and include the classic yoga philosophy outlined in The Yoga Sutras of Patanjali. 

As his system developed, Iyengar refined a systematic approach to yoga that prioritized accessibility and safety for students of all abilities. Iyengar Yoga is grounded in the idea that mindful alignment in the physical body can lead to balance, focus, and harmony in the mind and spirit. This practice encourages awareness and depth in each posture (asana), and cultivating discipline and sensitivity, which leads to physical health and mental clarity. Iyengar also emphasized the importance of yama and niyama (ethical principles) as foundations for practice. Iyengar's work, combined with his focus on therapeutic applications, spread worldwide, and his school, the Ramamani Iyengar Memorial Yoga Institute (RIMYI), became a global hub for practitioners.

Shadow Yoga also grew out of the deep personal study of its founder, Sundernath (Shandor Remete), who was exposed to the teachings of Hatha Yoga from a very young age by way of his father. Sundernath himself studied with Iyengar in Pune for many years before branching out on his own in search of his next teacher. Sundernath ultimately discovered the next phase of his learning through meeting his teacher in the Kanpatha Hatha Yogin lineage of Nepal, descendants of Sri Gorakhnath, and his Guru Sri Matsyendranath. These great yogins were the forefathers of Tantrik Hatha Yoga, the heart of which is Hatha Yoga – the science bestowed upon humanity by Adinatha (Lord Shiva) (www.shadowyoga.com). To this day, Sundernath and Emma Balnaves, Shadow Yoga's co-founder, teach courses around the world and at their home base in Australia.

Unique Principles Of Iyengar Yoga

Poses found in an Iyengar Yoga class overlap in many ways with poses found in other classes, including Shadow Yoga. However, there are several characteristics that make Iyengar Yoga unique:

1. Alignment and Precision: Iyengar Yoga is renowned for its meticulous attention to alignment in each pose, which helps build strength, stability and flexibility.
2. Use of Props: Props like blocks, belts, blankets and ropes are fundamental to Iyengar Yoga, allowing practitioners to experience the benefits of poses fully and safely, regardless of flexibility or experience.
3. Sequencing: Classes follow carefully designed sequences, gradually building toward more complex poses over time. This structured progression helps prevent injury and maximizes benefits.
4. Longer Holds: Poses are often held for extended periods to develop strength and endurance, and to allow practitioners time to refine alignment.
5. Therapeutic Applications: Iyengar Yoga includes specific modifications and therapeutic approaches, often tailored to address health issues or physical limitations.

By combining discipline, alignment and therapeutic focus, Iyengar Yoga offers a unique approach that builds physical and mental resilience, while its use of props makes it accessible to people of all ages and abilities.

Iyengar Yoga Class Format

Like other styles of yoga, Iyengar Yoga classes generally follow a format, which may include: 

• Centering and preparation
• Warm-up and execution of foundational poses
• A theme or target areas of the body
• Demonstration by the teacher and/or student and individualized props or modifications
• A longer period of exploration in each key pose, allowing the student to refine their alignment
• Counterposes and cool-down
• Final relaxation (savasana) and closing

Iyengar classes are usually progressive, meaning students attend classes that match their experience level to ensure safe, steady advancement. This format supports practitioners in building a strong foundation and gradually progressing in their yoga practice. Progressive learning is also common in Shadow Yoga, where students attend classes that match their abilities and develop skills and knowledge over time. Students generally advance together in cohorts, so that they have a common foundation and vocabulary before learning more.

Common Poses In Iyengar Yoga Classes

In a typical Iyengar Yoga class, you’ll find many of the standard poses common to other types of yoga. These include a series of standing poses such as mountain pose, downward facing dog, triangle and the warrior series, as well as inversions such as shoulderstand and headstand. In Iyengar yoga poses, heavy emphasis is placed on alignment, and building strength and mobility through long and/or repeated holds of various postures. All classes end with a resting corpse pose, or savasana. Shadow Yoga may include familiar postures such as those listed above, but most of a class will include large, vigorous movements to prepare the body, the breath and the mind for seated activity. Held postures are generally intended to create better physical or energetic function in the individual.

Benefits of Iyengar Yoga

One of the main benefits of Iyengar Yoga, like many other styles of yoga, is an improvement in physical fitness, balance, steadiness and mental clarity. Range of motion can improve both physical strength and joint health, while prop-assisted positions can help students engage certain muscle groups while relaxing others. Due to long holds and precise instruction from the teacher, Iyengar Yoga can improve internal focus and sensitivity.

Key Differences Between Iyengar Yoga and Shadow Yoga

Shadow Yoga and Iyengar Yoga are both rooted in Hatha Yoga, but they differ significantly in philosophy, teaching methodology, and approach to movement. Here are five key differences between these two types of yoga. 

1. Foundational Structure and Progression

Shadow Yoga emphasizes a structured, progressive approach where students begin with specific "prelude" movements—dynamic sequences that warm up the body and focus on joint mobility, strength, energetic grounding and breath. Students move to more advanced postures gradually, only when the body and mind have adapted to what was already given.

Iyengar Yoga focuses on a systematic approach to individual poses, emphasizing alignment and precision from the beginning. For less experienced or advanced students, props and modifications are used to help students experience each pose safely and accurately, regardless of their level of experience or physical availability. 

2. Use of Props

Shadow Yoga may incorporate props in individual situations, but part of the goal is to allow students to develop strength, flexibility and body awareness through personal exploration rather than attempting perfect alignment. This approach  builds internal support and balance without external aids. Props are frequently used to support a student’s progress, but that decision is usually made on an individual basis.

Iyengar Yoga is known for its extensive use of props like blocks, straps, chairs and bolsters. Props allow students to hold poses for longer periods of time, explore deeper aspects of alignment than what could be accomplished without them, and accommodate individual limitations. Props can be offered to the entire group in a classroom setting or suggested individually by the teacher.

3. Focus on Energetic Awareness

Shadow Yoga places a strong emphasis on the flow of energy (prana) throughout the body, with specific movements and breathing patterns intended to activate and channel this energy. There is also a focus on bandhas (energetic locks) and the deep squatting and lunging movements common to the fighting arts of southern India.

Iyengar Yoga focuses primarily on physical alignment and anatomical precision rather than overall fitness, based on the belief that achieving physical balance and stability in the body can lead to mental clarity and emotional balance. Pranayama (breathing practice) is introduced gradually, after a solid foundation in asana practice has been developed.

4. Class Format and Flow

Shadow Yoga classes are often smaller and encourage a close teacher-student relationship, with the teacher guiding a student based on individual capacity. Classes include a grounding or centering position, structured warm-ups, vigorous, martial-arts-inspired movements to warm up the body, and seated yoga asanas at the end of a practice session.

Iyengar Yoga classes often follow a structured format where students focus on specific postures in detail. Poses are typically held for longer periods, though not as long as they are held in Yin Yoga classes, to refine alignment. There is less flowing movement from one pose to another compared to other, modern styles of yoga such as vinyasa flow.

5. Approach to Self-Practice and Discipline

Shadow Yoga emphasizes self-discipline (sadhana) and encourages students to develop their own practice over time, integrating what was learned in class into home practice. Shadow Yoga students often possess a deep curiosity about themselves and the process of yoga and, with a spirit of patience and persistence, benefit from a willingness to struggle a little with unfamiliar material.

Iyengar Yoga emphasizes precision and adherence to traditional pose sequences under the guidance of a certified teacher. Students are encouraged to continue practicing what they learn in class, but there is less focus on self-directed exploration and more on following a structured approach.

These differences highlight how Shadow Yoga and Iyengar Yoga emphasize distinct aspects of practice. Shadow Yoga is a progressive practice focusing on large, vigorous movements termed "preludes" while Iyengar Yoga focuses on precise alignment, structure and accessibility for all levels and abilities.

If you are interested in attending a Shadow Yoga class, we invite you to join us at our yoga studio in Bend, Oregon, or find a Shadow Yoga studio near you. Learn more about what to expect when you attend a class at Shadow Yoga for beginners, or learn more about the principles and practices of Shadow Yoga on our blog.