30-Day Intermediate Intensive Course
The classes in this 30-part course are created to be practiced each day, for consecutive days, for 30 days.
Classes Available
Intermediate
Standing Poses With Inversions – Weekly Intermediate Class 173
60 MinFocus
This class Includes a number of sirsasana (headstand) preparatory variations alongside a full sequence of standing poses. The class runs for a longer time duration and also includes setu bandha sarvangasana. The sequence as a whole forms a complete and...
Key Poses
Trikonasana, parsvakonasana, ardha chandrasana, sirsasana preparation, setu bandha sarvangasana.
Equipment
Mat, block.
Intermediate
Forward Bends & Twists – Weekly Intermediate Class 181
60 MinFocus
Spinal lift is beneficial for both forward bends and twists. In addition to offering protection for the spinal cord and vital organs the spine also provides a structural support for the body, helping it to remain upright and resist the...
Key Poses
Upavista konasana, janu sirsasana, triang mukhaikapada paschimottanasana, bharadvajasana.
Equipment
Mat, chair, bolster, 2 blankets, belt.
Intermediate
Baby Backbends – Weekly Intermediate Class 225
45 MinFocus
This class will help to expand your understanding of basic backbend techniques. It features a comprehensive selection of the preliminary “baby” backbends and emphasises fundamental actions and essential techniques. Key backbends such as salabhasa, dhanurasana, ustrasana, bhujangasana and urdhva mukha...
Key Poses
salabhasa, dhanurasana, ustrasana, bhujangasana, urdhva mukha svanasana.
Equipment
Mat, 2 blocks, belt, blanket.
Intermediate
Yoga For Menstruation – Weekly Intermediate Class 174
75 MinFocus
Yoga for menstruation. This calming class includes 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. In addition to being beneficial in...
Key Poses
Trikonasana, parsvakonasana, ardha chandrasana, dwi pada viparita dandasana, setu bandha sarvangasana.
Equipment
Mat, chair, bolster, belt, 2 blankets, 2 blocks.
Intermediate
Yoga For Tight Shoulders – Weekly Intermediate Class 237
45 MinFocus
Yoga for tight shoulders. This week’s class features a sequence of basic shoulder opening yoga poses. It will help to improve over-all shoulder mobility. The shoulder joint is a complex region of the body. It is a network of bones,...
Key Poses
Garudasana, gomukhasana, parvatasana, anantasana.
Equipment
Mat, chair, bolster, blanket, 2 blocks, belt.
Intermediate
Standing Poses With Minimal Props – Weekly Intermediate Class 239
50 MinFocus
This energising class features an easy-to-practice sequence of standing poses. It can be completed with a bare minimum of yoga props and does not require access to a wall. The class explores standing poses from a back-to-basics perspective. It emphasises...
Key Poses
Standing poses.
Equipment
Mat, blanket, 2 blocks.
Intermediate
Chair Forward Bends – Weekly Intermediate Class 221
40 MinFocus
Forward bends using a chair. This class will help to incorporate your upper back and shoulders into the practice of forward bends. It will also help to bring a chest opening energy to an asana group that may otherwise only...
Key Poses
Janu sirsasana, paschimottanasana, triang mukhaikapada pascimottanasana, upavista konasana.
Equipment
Mat, chair, 2 blankets.
Intermediate
Yoga To Boost Energy – Weekly Intermediate Class 234
45 MinFocus
Yoga to boost energy. This class is designed to give you a mood lifting energy boost. It packs energising standing poses and backbends into a convenient 40 minute practice. Standing poses are fantastic for being able to circulate energy and...
Key Poses
Urdhva mukha svanasana, salabhasana, dhanurasana, chatushpadasana.
Equipment
Mat, 2 blankets, 2 blocks, belt.
Intermediate
Restorative Yoga – Weekly Intermediate Class 182
65 MinFocus
This class features a sequence of restorative yoga poses. Each pose is supported with yoga props. The supports help to preserve energy and give you the option of staying longer in poses. This allows extra time for the benefit of...
Key Poses
Supta baddha konasana, viparita dandasana, setu bandha sarvangasanan
Equipment
Mat, chair, bolster, 2 blankets, belt.
Intermediate
Yoga For Balance – Weekly Intermediate Class 236
60 MinFocus
Yoga for improving balance and building strength. This class has an emphasis on poses that will heighten your sense of balance. It also includes asanas that will enhance overall body strength. Maintaining balance in a yoga pose requires input from...
Key Poses
Garudasana, vrksasana, vasisthasana, paripurna navasana.
Equipment
Mat, blanket, 2 blocks, belt.
Intermediate
Extended Intermediate Sequence – Weekly Intermediate Class 244
100 MinFocus
Consolidate the foundations of intermediate yoga and clarify the transition between this level and the beginner stage. Challenge yourself with this 1 hr 40 min class. It consists of an extended sequence that includes key poses from multiple asana groups....
Key Poses
Standing poses, forward bends, backbends, inversions.
Equipment
Mat, chair, bolster, blankets, 2 blocks, belt.
Intermediate
Forward Bends For Stiff Bodies – Weekly Intermediate Class 231
45 MinFocus
Forward bends for stiff bodies. Forward bends can be difficult poses for people working with tight hamstrings. To accomodate this stiffness, this group of poses will often need to be modified with props and supports. This can mean that students...
Key Poses
Uttanasana, pascimottanasana, janu sirsasana, upavista konasana.
Equipment
Mat, chair, 2 blankets, 2 blocks, belt.
Intermediate
Extended Backbends Sequence – Weekly Intermediate Class 247
80 MinFocus
This class features an extended sequence of intermediate backbends. Some inversions and back releasing poses are also included. It will be great for clarifying the fundamentals and reinforcing the basics of the backbend asana group. In addition to highlighting key...
Key Poses
Salabhasa, dhanurasana, ustrasana, urdhva mukha svanasana, sirsasana.
Equipment
Mat, chair, bolster, 2 blankets, 2 blocks, belt.
Intermediate
Seated Pranayama – Weekly Intermediate Class 197
50 MinFocus
This class features seated pranayama. It will be beneficial for students who are already familiar with the foundations of pranayama but will also be an ideal introduction for newer students. Pranayama is the aspect of yoga that explores breathing and...
Key Poses
Seated ujjayi pranayama.
Equipment
Mat, chair, bolster, 2 blankets, block, belt.
Intermediate
Yoga For Abdominals & Core Strength – Weekly Intermediate Class 243
40 MinFocus
Improve your core strength and tone your waist. This class features a prop-free sequence that will strengthen your abdominals and each of the main muscles associated with the core muscle group. The core muscles reach deep into the torso and...
Key Poses
Vasisthasana, chaturanga dandasana, urdhva prasarita padasana, paripurna navasana.
Equipment
Mat, blanket.
Intermediate
Grounding Standing Pose Sequence – Weekly Intermediate Class 254
45 MinFocus
This class will help to keep you grounded. We can often feel disconnected from our bodies at times when we are stressed or extremely busy. This grounding sequence of standing poses will help to combat the feeling of being overwhelmed....
Key Poses
Standing poses.
Equipment
Mat, 2 blocks, blanket.
Intermediate
Forward Bends Foundations – Weekly Intermediate Class 232
50 MinFocus
In this class we are consolidating the essential foundations of forward bends. In addition to revising best practices and common approaches we are also exploring this asana group from a variety of new perspectives that will help you gain fresh...
Key Poses
Paschimottanasana, janu sirsasana, baddha konasana, triang mukhaikapada paschimottanasana, upavista konasana.
Equipment
Mat, 2 blankets, 2 blocks, belt.
Intermediate
Troubleshooting Urdhva Dhanurasana – Weekly Intermediate Class 248
50 MinFocus
Troubleshooting urdhva dhanurasana. This class explores different ways of approaching the key backbend urdhva dhanurasana. When learning this pose it is important to experience a variety of different approaches. The benefits of these methods will vary according to the individual...
Key Poses
Urdhva dhanurasana
Equipment
Mat, chair, bolster, 2 blankets, 2 blocks, belt.
Intermediate
Intermediate Restorative Sequence – Weekly Intermediate Class 269
65 MinFocus
Relax and feel rejuvenated with this restorative yoga sequence. This class will help to soothe your nervous system and calm your mind. Use the class to unwind as you release tension from your whole body. Prioritise your health and wellbeing...
Key Poses
Viparita dandasana, setu bandha sarvangasana, viparita karani, savasana..
Equipment
Mat, chair, bolster, 2 blocks, 2 blankets, belt.
Intermediate
Calves, Quadriceps, Hip Flexors, Hamstrings, Adductors, Shins & Gluteals – Weekly Intermediate Class 250
75 MinFocus
Here is an opportunity to focus on some hard to reach areas areas that can sometimes get overlooked in yoga sequences. This class features an extended sequence that will target the main muscle groups associated with your legs and pelvis....
Key Poses
Virabhadrasana I, parsvottanasana, bhekasana, eka pada rajakapotasana, supta padangusthasana.
Equipment
Mat, chair, 2 blankets, 2 blocks, belt.
Intermediate
Intermediate Standing Poses & Inversions – Weekly Intermediate Class 263
50 MinFocus
Standing poses with inversions. This class features a selection of inversions placed alongside a sequence of standing poses. Dynamic variations of sirsasana (headstand) and adho mukha vrksasana (handstand) are practiced at the beginning of the class to lift energy, and...
Key Poses
Sirsasana preparation, standing poses, niralamba sarvangasana.
Equipment
Mat, bolster, 2 blocks, 2 blankets.
Intermediate
Forward Bends: The Fundamentals – Weekly Intermediate Class 241
45 MinFocus
Forward bends 101. This class will guide you through the essential foundations of forward bends. It will help you to consolidate basic upright seated positions and learn how they can evolve into more advanced forward bending asanas. The class will...
Key Poses
Dandasana, upavista konasana, baddha konasana, janu sirsasana, triang mukhaikapada paschimottanasana.
Equipment
Mat, blankets, 2 blocks, belt.
Intermediate
Intermediate Backbends – Weekly Intermediate Class 279
45 MinFocus
Backbends: the basics. This class guides you through some basic preparatory backbends like salabhasana, dhanurasana, urdhva mukha svanasana and ustrasana. It then explores chair backbends from the perspective of someone who is still consolidating the fundamentals of poses like viparita...
Key Poses
Urdhva mukha svanasana, ustrasana, viparita dandasana.
Equipment
Mat, chair, bolster, 2 blocks, 2 blankets.
Intermediate
Nine Poses For Deep Relaxation – Weekly Intermediate Class 274
45 MinFocus
Nine poses to help you deeply relax. This class features key poses from the restorative yoga repertoire. Each one will help to calm your nervous system, combat stress and promote deep relaxation. Although it is great to include these poses...
Key Poses
Viparita Karani, setu bandha sarvangasana.
Equipment
Mat, bolster, 2 blocks, 3 blankets, belt.
Intermediate
Yoga Poses To Soothe Your Lower Back – Weekly Intermediate Class 265
45 MinFocus
Yoga poses to soothe your lower back. This class features a sequence of poses to help release tight or contracted muscles in the lower back. The sequence is intended to be accessible at times when your back is aching or...
Key Poses
Pavana muktasana, chair malasana, supta padangusthasana.
Equipment
Mat, chair, bolster, 2 blocks, blanket, belt.
Intermediate
Parsvottanasana (Intense Side Stretch Pose) – Weekly Intermediate Class 267
40 MinFocus
Take a deep dive into parsvottanasana (intense side stretch pose). This versatile standing pose incorporates elements of many of the other asana groups. It can be readily adapted to compliment a wide variety of yoga sequences. Parsvottanasana can be used...
Key Poses
Parsvottanasana.
Equipment
Mat, 2 blocks, blanket.
Intermediate
Glutes & Piriformis – Weekly Intermediate Class 268
50 MinFocus
Yoga to stretch and relax the piriformis and gluteal muscle group. This class features a sequence of poses that will help to both lengthen and relax the piriformis muscle. It will also be a great sequence for improving general mobility...
Key Poses
Gomukhasana prep, eka pada rajakapotasana, supta padangusthasana..
Equipment
Mat, chair, bolster, 2 blocks, 2 blankets, belt.
Intermediate
Salabhasana – Weekly Intermediate Class 285
35 MinFocus
Salabhasana is a great pose for boosting energy and correcting bad posture. This class explores connections between salabhasana and a variety of poses from outside the backbend asana group. Salabhasana’s natural ability to open your chest and pull your shoulders back...
Key Poses
Salabhasana.
Equipment
Mat, bolster, 2 blankets, two blocks, belt.
Intermediate
Four Essential Restorative Yoga Poses – Weekly Intermediate Class 282
50 MinFocus
Four essential restorative yoga poses. This class takes an in-depth look at the key restorative poses supta badddha konasana, viparita dandasana, setu bandha sarvangasana and viparita karani. In each of these asanas yoga props are used in a particular way...
Key Poses
Supta baddha konasana, viparita dandasana, setu bandha sarvangasana, viparita karani.
Equipment
Mat, bolster, 3 blankets, 2 blocks, belt.
Intermediate
Nine Seated Twists – Weekly Intermediate Class 280
40 MinFocus
Nine key seated yoga twists. This class consolidates the essential techniques of seated twists. Learn the basic principles of how to safely approach this asana group. You will initially explore the fundamentals from a simple cross leg position and then...
Key Poses
Bharadvajasana, ardha matsyendrasana, marichyasana 3
Equipment
Mat, chair, 2 blankets, 2 blocks.
Course Overview
Description
Challenge yourself with this 30-day Intermediate Level Intensive Course. The classes in the course are created to be practiced each day, for consecutive days, for 30 days. Be guided through a rotating cycle of class themes that will evenly cover 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. Intermediate level inversions are included in some classes alongside recommended alternative poses for anyone not wanting to go upside down. Twists, core strengthening, back releasing, shoulder opening and much more are alternated 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?
- Those who have completed the Yoga Selection Beginners Program
- Anyone with at least three months prior yoga experience
How will this course help?
Get support with establishing a daily yoga practice. 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.
This course will help you to eventually progress to the advanced level.
What do I get from this course?
- A comprehensive, structured and ongoing approach to learning Iyengar yoga at the intermediate 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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