30-Day Advanced Level Intensive Yoga Course
Let us guide you each day, for 30 days! Rotate “Pune style” through each of the asana groups.
Classes Available
Advanced
Standing Poses & Inversions – Weekly Advanced Class 227
60 MinFocus
Standing poses with inversions are the perfect way to re-energise your yoga practice. This class features a sequence of classical standing poses alongside a complete and balanced set of inversions. It relies on minimal yoga props and practical alternatives are...
Key Poses
Standing poses, adho mukha vrksasana, pincha mayurasana, sirsasana, niralamba sarvangasana.
Equipment
Mat, (bolster, 2 blankets, 2 blocks, belt optional).
Advanced
Hamstrings – Weekly Advanced Class 177
50 MinFocus
Hamstrings and forward bends. This class explores the connection between hamstring mobility and the position of the pelvis whilst bending forwards. Balancing these two areas can help to bring a healthy alignment to your spine in forward bending asanas. Both...
Key Poses
Uttanasana, parsvottanasana, paschimottanasana, triang mukhaikapada paschimottanasana.
Equipment
Mat, 2 blankets, 2 blocks, belt.
Advanced
Backbends With Inversions – Weekly Advanced Class 168
60 MinFocus
This class features a classic sequence of backbends balanced with inversions. It forms a complete yoga practice. The class is well suited to yoga at home. None of the poses rely on specialist yoga equipment. Each pose is approached from...
Key Poses
Urdhva mukha svanasana, ustrasana, urdhva dhanurasana, dwi pada viparita dandasana.
Equipment
Mat, blanket, 2 blocks.
Advanced
Restorative and Pranayama – Weekly Advanced Class 197
80 MinFocus
Body, mind and breath. This class on features restorative yoga and pranayama. It will help you to restore strength, health and well being. The class includes supported poses, therapeutic poses and reclining chest opening poses to help promote relaxation and...
Key Poses
Setu bandha sarvangasana, viparita karani, savasana.
Equipment
Mat, bolster, 2 blankets, 2 blocks, belt.
Advanced
Kurmasana & Tittibhasana – Weekly Advanced Class 179
40 MinFocus
This class explores links between hip opening poses like kurmasana and arm balancing poses like dwi hasta bhujasana and tittibhasana. In addition to demanding overall body strength these arm balances also require hip mobility. The ability to access hip movement...
Key Poses
Akarna dhanurasana, upavista konasana, kurmasana, dwi hasta bhujasana, tittibhasana.
Equipment
Mat, 2 blankets, belt.
Advanced
Standing Poses For Forward Bends – Weekly Advanced Class 233
55 MinFocus
This class approaches standing poses from the perspective of forward bends. It emphasises the common ground shared between these two asana groups. Try this sequence as a stand alone practice to lengthen your hamstrings and adductors, or use it as...
Key Poses
Trikonasana, parsvottanasana, parivrtta trikonasana, ardha chandrasana, parivrtta ardha chandrasana, urdhva prasarita ekapadasana, virabhadrasana III.
Equipment
Mat, blanket, 3 blocks, belt.
Advanced
Paschimottanasana – Weekly Advanced Class 191
40 MinFocus
This class features the seated forward bend paschimottanasana. It includes preparatory poses and variations that help to make this key forward bending asana more accessible. It also explores ways of developing the pose in the direction of the more challenging...
Key Poses
Paschimottanasana.
Equipment
Mat, chair, bolster, 2 blocks, 2 blankets, belt.
Advanced
Supported Backbends – Weekly Advanced Class 183
50 MinFocus
Supported backbends. This short sequence lets you ease directly into a backbend practice without needing to first transition through a variety of preparatory poses. It will open your shoulders and thoracic spine whilst heading in the direction of urdhva dhanurasana. ...
Key Poses
Urdhva dhanurasana, viparita dandasana.
Equipment
Mat, chair, bolster, 2 blocks, 2 blankets.
Advanced
Pranayama – Weekly Advanced Class 232
75 MinFocus
This class features pranayama and breath awareness. It begins with restorative poses such as supta baddha konasana, setu bandha sarvangasana and viparita karani to open your chest and prepare you for a session of both reclining and seated pranayama. Once...
Key Poses
Viparita karani, setu bandha sarvangasana, ujjayi pranayama, viloma pranayama.
Equipment
Mat, chair, 2 bolsters, 2 blankets, 2 blocks, belt.
Advanced
Yoga For Weight Loss – Weekly Advanced Class 212
30 MinFocus
Yoga for weight loss. This class features a variety of abdominal strengthening asanas within a dynamic, vinyasa-style sequence. Each abdominal pose is alternated within a to and fro stepping action that includes tadasana, utkatasana, adho mukha svanasana and dandasana. In...
Key Poses
Paripurna navasana, urdhva prasarita padasana.
Equipment
Mat.
Advanced
Standing Poses For Twists – Weekly Advanced Class 234
60 MinFocus
Try this sequence as a way of preparing your body for an extended session of seated twists, or use the class in isolation to release your back and improve spinal mobility. This class follows on from last weeks class where...
Key Poses
Trikonasana, parsvottanasana, parivrtta trikonasana, parivrtta ardha chandrasana, parivrtta parsvakonasana.
Equipment
Mat, chair, blanket, 2 blocks.
Advanced
Chair Forward Bends – Weekly Advanced Class 201
50 MinFocus
This forward bend sequence will help to unlock stiffness from your spine and shoulders. It uses the leverage of a chair to incorporate back releasing twisting movements into a series of key forward bends. Each pose is taught with an...
Key Poses
Paschimottanasana, upavista konasana, janu sirsasana, triang mukhaikapada paschimottanasana.
Equipment
Mat, chair, 2 blankets, 2 blocks, belt.
Advanced
Chair Backbends – Weekly Advanced Class 231
60 MinFocus
Chair backbends. This class will methodically guide you from chair backbend foundations through to more advanced variations suited to experienced students. In particular we will be consolidating dwi pada viparita dandasana. The class will highlight common prop usage and essential...
Key Poses
Viparita dandasana, dwi pada viparita dandasana.
Equipment
Mat, chair, bolster, 2 blankets, 2 blocks, belt.
Advanced
Yoga For Stress & Anxiety – Weekly Advanced Class 244
80 MinFocus
Yoga and pranayama to help combat stress and anxiety. This class guides you through a series of breath related yoga poses and basic pranayama. In addition to reducing stress and anxiety the class will also help to rejuvenate depleted energy...
Key Poses
Viparita karani, setu bandha sarvangasana, savasana, ujjayi pranayama.
Equipment
Mat, chair, 2 bolsters, 3 blankets, 2 blocks, belt.
Advanced
Extended Shoulder Sequence – Weekly Advanced Class 248
70 MinFocus
Take a deep dive into yoga poses for shoulders. This class features a comprehensive selection of poses that will help to improve the health of your shoulders. It contains shoulder related poses and therapeutic variations from multiple asana groups. The...
Key Poses
Vasisthasana, anantasana, baddhanguliyasana, garudasana, gomukhasana.
Equipment
Mat, chair, 2 blankets, 2 blocks, belt.
Advanced
Extended Standing Poses & Inversions Sequence – Weekly Advanced Class 245
70 MinFocus
This class features an extended selection of standing poses and inversions. It uses minimal yoga props and emphasises classical alignment and instruction. Most of the poses from the standing asana group are featured in this complete practice. Though suitable for...
Key Poses
Standing poses, adho mukha vrksasana, pincha mayurasana, sirsasana, setu bandha sarvangasana.
Equipment
Mat, blanket, 2 blocks.
Advanced
Forward Bends & Inversions – Weekly Advanced Class 226
65 MinFocus
Forward bends and inversions. This 65 minute practice is ideally suited to the end of the year when it is common to be experiencing lower than normal energy levels. The class will help to restore, revitalise and rebalance. It features...
Key Poses
Adho mukha vrksasana, pincha mayurasana, sirsasana, janu sirsasana, paschimottanasana.
Equipment
Mat, chair, bolster, 2 blankets, 2 blocks, belt.
Advanced
Backbends For The Upper Back & Neck – Weekly Advanced Class 242
60 MinFocus
Backbends for your upper back and neck. This sequence will help to: correct rounding in your thoracic spine, relieve discomfort in your neck, and release tension from your shoulders and upper back. Problems associated with your neck and upper back...
Key Poses
Urdhva mukha svanasana, purvottanasana, viparita dandasana.
Equipment
Mat, chair, bolster, blanket, 2 blocks, belt.
Advanced
Ujjayi Pranayama – Weekly Advanced Class 276
60 MinFocus
This 60 minute video explores restorative yoga poses and pranayama. The class includes classic restorative poses such as supta baddha konasana, viparita karani and setu bandha sarvangasana. These poses help to relax your body, open your chest and create a...
Key Poses
Ujjayi inhalation and exhalation.
Equipment
Mat, bolster, 3 blankets, block, belt.
Advanced
Vinyasa Twists & Inversions – Weekly Advanced Class 258
55 MinFocus
Vinyasa twists and inversions. This dynamic, vinyasa-style sequence will be great for boosting energy and vitality. You can practice this class with minimal yoga equipment. Be guided through a movement based sequence that begins with surya namaskar and continues towards...
Key Poses
Parivrtta trikonasana, parivrtta ardha chandrasana, parivrtta parsvakonasana, arrdha matsyendrasana, marichyasana III.
Equipment
Mat, 2 blocks, blanket.
Advanced
Standing Poses, Inversions & Minimal Props – Weekly Advanced Class 270
50 MinFocus
Standing poses and inversions with minimal props. This class neatly fits a complete yoga practice into a trimmed back session of standing poses and inversions. The entire sequence can be completed using only two yoga blocks. This type of practice...
Key Poses
Standing Poses, sirsasana, setu bandha sarvangasana.
Equipment
Mat, 2 blocks, blanket.
Advanced
Parighasana & Parivrtta Upavista Konasana – Weekly Advanced Class 238
50 MinFocus
Parivrtta upavistha konasana and parighasana feature prominently in this class. These poses can help to improve mobility around the latissimus dorsi and quadratus lumborum regions. This can result in a wider range of advanced forward bends becoming more accessible. In...
Key Poses
Parighasana, parivrtta parsvakonasana.
Equipment
Mat, chair, blanket, 2 blocks, belt.
Advanced
Unlock Your Upper Back – Weekly Advanced Class 257
40 MinFocus
Unlock your upper back with this class. It features poses that will help to free up movement and unlock stiffness from your thoracic spine. Learn a variety of techniques incorporating blocks and chairs to help you access hard to reach...
Key Poses
Matsyasana (variations), ustrasana, urdhva dhanurasana (variations).
Equipment
Mat, chair, 2 blocks, 2 blankets.
Advanced
Yoga Poses For Menstruation – Weekly Advanced Class 282
70 MinFocus
Yoga poses for menstruation. This calming class combines supported forward bends with poses that help to relieve tightness and heaviness in the abdominal region. Many women in the Iyengar method choose to practice this type of sequence during menstruation. The...
Key Poses
Supported forward bends, viparita dandasana, setu bandha sarvangasana.
Equipment
Mat, chair, bolster, 3 blankets, 2 blocks, belt.
Advanced
Wrists and Shoulders – Weekly Advanced Class 268
40 MinFocus
Yoga for wrists. You won’t need to have wrist difficulties to benefit from this wrist opening sequence. Viewing asanas from the perspective of a singular body region can help to shed new light on familiar poses and open previously unseen...
Key Poses
Baddhanguliyasana, adho mukha svanasana, vasisthasana, urhdva mukha svanasana.
Equipment
Mat, 2 blocks, blanket.
Advanced
Standing Poses & Inversions With Wall Support – Weekly Advanced Class 279
50 MinFocus
Standing poses and inversions with wall support. This class incorporates a wall into a yoga sequence that includes standing poses, sirsasana and niralamba sarvangasana. Each pose uses the wall in a specific way to achieve a desired effect. A wall...
Key Poses
Standing Poses, sirsasana, niralamba sarvangasana.
Equipment
Mat, bolster, 2 blocks, 3 blankets.
Advanced
Forward Bends, Inversions & Balance – Weekly Advanced Class 253
65 MinFocus
Forward bends, inversions and balance. Forward bends are the primary focus of this class. An extended selection of poses from this asana group are included alongside inversions such as sirsasana and niralamba sarvangasana. The concept of balance is explored in...
Key Poses
Forward bends, utthita hasta padangusthasana, ubhaya padangusthasana, sirsasana, niralamba sarvangasana.
Equipment
Mat, chair, belt, blanket, 2 blocks.
Advanced
Chair Backbend Variations – Weekly Advanced Class 260
50 MinFocus
A yoga chair can have multiple applications when practicing poses from the backbend asana group. This class uses a chair to help you explore backbends such as vrschikasana, urdhva dhanurasana and dwi pada viparita dandasana. It demonstrates how a chair...
Key Poses
Urdhva mukha svanasana, dwi pada viparita dandasana, urdhva dhanurasana, vrschikasana.
Equipment
Mat, chair, blanket.
Advanced
Cross Bolsters Restorative – Weekly Advanced Class 286
65 MinFocus
This class explores a number of commonly practiced restorative yoga poses using a ‘cross bolster’ set-up. Upashrayi variations of seated poses are also included. Supported standing poses with an emphasis on energy preservation are featured in the sequence. Breath awareness...
Key Poses
Supta baddha konasana, upashrayi seated poses, cross bolsters viparita dandasana.
Equipment
Mat, chair, 2 bolsters, three blankets, 2 blocks, belt.
Advanced
Shoulder Opening Twists – Weekly Advanced Class 271
50 MinFocus
Shoulder opening twists. This class explores links between your shoulders and twisting yoga poses. This pairing can have a variety of beneficial outcomes. For people working with restricted shoulder mobility, an improved range of motion can often be found from...
Key Poses
Parivrtta trikonasana, bharadvajasana, marichyasana III, ardha matsyendrasana.
Equipment
Mat, chair, 2 blocks, 2 blankets.
Course Overview
Description
Take your yoga practice to the next level with this 30-day Advanced Level Intensive Course. This comprehensive course is intended for experienced students wanting to extend themselves. Let us guide you each day, for 30 days! Rotate “Pune style” through each of the asana groups. Work your way sequentially through standing poses, forward bends, backbends, restorative poses and a miscellaneous theme class before beginning the cycle again. Build as you go. This intensive 30-day challenge will be a catalyst for deepening your yoga practice and making you more receptive to its benefits.
Each individual class within the 30-day course is exclusively devoted to the one asana group. Advanced level inversions are included in some classes alongside recommended alternative poses for anyone not wanting to go upside down. Twists, abdominal strengthening, shoulder opening, arm balances and more are featured within the miscellaneous classes. During the 30-day course you will get everything you need for a balanced yoga practice. You will not need to supplement it with other classes. Get support and motivation to take your practice deeper. Feel the benefits that can only come with sustained yoga practice.
Who is this course for?
- This course is intended for experienced students wanting to extend themselves
- Students who are familiar with and regularly practicing inversions and backbends
How will this course help?
Get support with taking your yoga practice to the next level. This intensive 30-day challenge will be a catalyst for deepening your yoga practice and making you more receptive to its benefits.
It will give you everything you need for a balanced yoga practice. You will not need to supplement it with other classes. Get support and motivation to take your practice deeper. Feel the benefits that can only come with sustained yoga practice.
What do I get from this course?
- A comprehensive, structured and ongoing approach to learning Iyengar yoga at the advanced level
- 30 on-demand videos guiding you step-by-step through each of the asana groups
- Key principles clearly communicated to help you go further on your yoga journey
- Step by step tracking of your progression through the course
- Email reminders to help keep you motivated and on track
- Email support from your teacher
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