Advanced Course

Keep taking your home practice further with the Advanced Course – an extensive and growing collection of advanced online Iyengar yoga classes. A brand new class is added to the program every week, which means you can always find new areas to explore. Challenge yourself to complete all of the classes and feel your practice grow. Do as many different classes as possible to ensure that you keep your practice balanced and expanding in all directions. Use the Course Content table to keep track of the lessons you have completed. The Yoga Selection Advanced Course is the largest and most comprehensive library of advanced Iyengar classes available online.

Who is this course for?

  • If you are experienced with Iyengar yoga and looking to be challenged, the Advanced Course will suit you
  • Ideally you will be familiar with inversions and backbends
  • Getting to this stage generally requires at least two years of regular yoga practice
How will this course help me?

You won’t have to worry about your home practice getting stale or stuck again. Do your practice where and when it suits you, with expert guidance. The Advanced Course ensures you will be supported just as you would be in a yoga studio. The broad range of classes cover key areas of Iyengar yoga at the advanced level. You can complete them in any order you like. Completing as many classes as possible means that you can work in an ongoing way towards a diverse and balanced practice.

What do I get from this course?
  • A comprehensive, structured and ongoing approach to learning Iyengar yoga at the advanced level
  • 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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Poses To Release A Tight Lower Back - Weekly Advanced Class 147

Focus: Get relief from back pain with this weeks class. Featuring a sequence to release a tight or sore lower back, the class includes a variety of therapeutic poses. Some of the poses aim to create gentle traction in the lower back, allowing it to decompress and feel more spacious. Others employ a gentle twisting action to help release muscular tension. Some of them just allow the whole lumbar area to soften and become more relaxed. The class will be well suited to times when you are practicing with aches and pains in your lower back. It will also be a great sequence to help re-establish balance in your spine after working with sustained periods of backbends.


Key Poses: Parivrtta trikonasana, pavanamuktasana, supta padangusthasana.


Equipment: Mat, 2 chairs, 2 bolsters, 2 blankets, block, belt.


Level: Advanced


Duration: 45 min


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Eka Hasta Bhujasana & Dwi Hasta Bhujasana - Weekly Advanced Class 146

Focus: This weeks advanced class on Yoga Selection is a shorter duration 20 minute video exploring the arm balancing poses eka hasta bhujasana and dwi hasta bhujasana. Each asana is broken down into clearly defined stages that progressively build from initial key actions towards the final complete pose. Some alternative approaches complete with modifications are also included that may be helpful for students working with with restrictions or limitations. The class will be well suited to people who are newer to the arm balancing group of asanas as well as more experienced students who are looking to deepen their understanding. 


Key Poses: Eka hasta bhujasana, dwi hasta bhujasana.


Equipment: Mat, 2 blocks.


Level: Advanced


Duration: 20 min


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Twists & Gluteals - Weekly Advanced Class 145

Focus: This weeks advanced class on Yoga Selection shares common themes and poses with its companion intermediate class. Many of the piriformis lengthening poses from the intermediate class are also included here but are put in context with a broader range of poses so as to create a more balanced home practice sequence. Asanas that target the piriformis region will often also reach the gluteal muscles. These type of poses can also naturally compliment twisting poses. This particular class includes a comprehensive range of standing and seated twists.


Key Poses: Utthita hasta padangusthasana, parivrtta trikonasana, parivrtta parsvakonasana, bharadvajasana, marichyasana III.


Equipment: Mat, chair, blanket, block, belt.


Level: Advanced


Duration: 50 min


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Quadriceps & Hamstrings - Weekly Advanced Class 144

Focus: This class includes some poses that work deeply into the quadriceps and hip flexors. Improving mobility in these muscles can have some general benefits such as helping to improve posture and reducing the risk of of injury to knees and the lower back. For dedicated yoga practitioners the quadriceps and hip flexors are key muscles that can either help or hinder access to more advanced asanas. Improving mobility in these muscles can help to promote more freedom in poses that involve challenging connections between the legs and the upper torso. A broader range of asanas from each of the main pose groups can become more accessible if progress is made in this area. 


Key Poses: Utthita hasta padangusthasana, supta virasana, bhekasana, hanumanasana.


Equipment: Mat, bolster, chair, 2 blankets, 2 blocks, belt.


Level: Advanced


Duration: 50 min


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Dwi Pada Viparita Dandasana - Weekly Advanced Class 143

Focus: This weeks advanced class features the backbend dwi pada viparita dandasana. It explores one way of approaching the pose via a series of methodically linked chair backbends. Key aspects of the pose are gradually introduced in clearly defined stages. The class culminates with an unassisted version of the pose that does not rely on any yoga props, but any of the stages along the way can be practiced as ends in themselves. For experienced practitioners the class will be an ideal backbend practice that can be completed in a continuous single session, but equally this class might be a work in progress to which you keep returning and gradually take further as your practice evolves over time.


Key Poses: Dwi pada viparita dandasana.


Equipment: Mat, bolster, chair, 2 blankets, 2 blocks.


Level: Advanced


Duration: 60 min

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Yoga Poses To Relieve a Headache - Weekly Advanced Class 142

Focus: This 40 minute video focuses on poses that will help to relieve headaches. The class includes some approaches that are commonly used in the Iyengar method for helping to ease headaches. It shares methods such as wrapping a bandage around the forehead and eye region to help relieve the sensation of pressure within the skull. It also shows how forward bends can be used to help diffuse headaches by soothing the nervous system and releasing tension from the neck and upper back. 


Key Poses: Supta baddha konasana, pavanamuktasana, savasana.


Equipment: Mat, 2 bolsters, 2 chairs, 2 blankets, 2 blocks, belt.


Level: Advanced


Duration: 40 min

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90 Minute Standing Pose Sequence - Weekly Advanced Class 141

Focus: This weeks advanced class focuses on standing poses. The sequence comprehensively covers most of the main poses from this group. It also includes a full repertoire of inverted poses including sirsasana and sarvangasana variations. This complete, balanced practice is intended to challenge experienced practitioners. It will appeal to students looking to deepen their understanding of the standing pose group. 


Key Poses: Standing poses, sirsasana, setu bandha sarvangasana.


Equipment: Mat, 2 blocks, blanket.


Level: Advanced


Duration: 90 min

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Vinyasa Sequence With Standing Poses, Forward Bends & Twists - Weekly Advanced Class 140

Focus: This weeks advanced class on Yoga Selection is a faster paced vinyasa style sequence incorporating standing poses, forward bends and twists. The class is not dependent on specialist yoga equipment. It can be practiced using only a single blanket. This type of class will be ideal for times when you are travelling or away from your regular practice space. The class includes strengthening poses as well as poses that will help to improve mobility and maintain your overall practice momentum. 


Key Poses: Surya Namaskar, parivrtta trikonasana, triang mukhaikapada paschimottanasana, krounchasana, marichyasana 3.


Equipment: Mat, blanket.


Level: Advanced


Duration: 60 min

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Standing Poses & Shoulder Variations - Weekly Advanced Class 139

Focus: This class contains a standing pose sequence that has been adapted with variations to help open your shoulders and improve wrist mobility. Many of the poses emphasise an arm rotation with a reversed hand position. This action also helps to align the trapezius muscle in a position that will help to reduce strain being placed on your neck. The class will help to correct imbalances and promote healthy overall posture. 


Key Poses: Uttanasana, trikonasana, parsvakonasana, parsvottanasana.


Equipment: Mat, 2 blocks.


Level: Advanced


Duration: 35 min

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Yoga Poses For The Rotator Cuff and Shoulders - Weekly Advanced Class 138

Focus: The rotator cuff is a group of four muscles in the shoulder region that start from the shoulder blade and attach to the upper arm bone. Injuries to this area can be very painful and can cause significant restriction in range of motion. Actions like raising your arms above your head or reaching behind your back can be difficult or not possible. This can often present difficulties when attending a yoga class. Many yoga poses will either need to be modified or avoided altogether. Sequences will often need to be significantly adapted. This class focuses exclusively on the rotator cuff and shoulders. It explores ways of modifying poses that are commonly problematic and  features poses that help to release and improve mobility. It will be beneficial if you are working with specific rotator cuff issues or simply looking to improve the overall health of your shoulders. 


Key Poses: Uttanasana, gomukhasana, chair bharadvajasana, ustrasana.


Equipment: Mat, chair, bolster, 2 blocks, blanket, belt.


Level: Advanced


Duration: 45 min

 

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Restorative Yoga With Pranayama - Weekly Advanced Class 137

Focus: This weeks class focuses on restorative yoga poses and eventually heads in the direction of breath awareness and pranayama. Some restorative poses are included to relax the body, open the chest and help create a smooth and even breath rhythm. Other poses are included more specifically to prepare for pranayama, or to highlight a certain aspect of pranayama and make it more accessible. A number of variations of sukhasana (simple cross leg) are also included with an emphasis on breath awareness. These variations help you to progress towards some seated ujjayi pranayama (more consciously long and regulated breathing) in the latter part of the class. Whilst being simultaneously energising and calming, this type of practice can leave you with a feeling of clarity and balance.


Key Poses: Sukhasana, cross bolsters viparita dandasana, ujjayi pranayama.


Equipment: Mat, bolster, chair, 2 blocks, 2 blankets, belt.


Level: Advanced


Duration: 80 min

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Backbends For The Thoracic Spine - Weekly Advanced Class 136

Focus: This weeks class features backbends that target the upper back. Paryankasana is featured in the first section of the class. Blocks are commonly used in this pose to help open the chest and upper back. In addition to blocks this class also uses a wall for your hands to press against. This brings an additional shoulder opening aspect to the pose that helps to cut through stiffness and create space for your arms to eventually extend over your head. Bhujangasana is then practiced in three distinct stages that help to simultaneously open and strengthen. Most of the backbends included in the class are also practiced in stages that gradually build towards a final position. These stages are highlighted and practiced as ends in themselves. Different actions are emphasised and specific areas of the body are targeted as you work methodically through these stages. Urdhva mukha svanasana and ustrasana are also explored in a step-by-step progression. This class helps to combine the energising boost of backbends with some penetrating upper back and shoulder opening variations.


Key Poses: Paryankasana, urdhva mukha svanasana, bhujangasana, ustrasana.


Equipment: Mat, chair, 2 blocks, blanket, belt.


Level: Advanced


Duration: 40 min

 

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Whole Body - Weekly Advanced Class 135

Focus: This class covers multiple pose groups and targets multiple areas of the body. It will be well suited to busy periods in your life when time does not guarantee you the luxury of a balanced daily practice. The class includes some leg strengthening standing poses, chest opening backbends and some new ways of approaching forward bends, all within a 50 minute duration. Some therapeutic poses for your feet, wrists and shoulders are also included. It will be a great go-to class to help maintain momentum across multiple areas of your home yoga practice at times when you are feeling pressed for time.


Key Poses: virabhadrasana 2, vajarasana, paschimottanasana, urdhva mukha svanasana.


Equipment: Mat, chair, 2 blocks, 2 blankets, belt.


Level: Advanced


Duration: 50 min

 

 

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Ardha Chandrasana - Weekly Advanced Class 134

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Focus: Ardha chandrasana (half moon pose) like most yoga poses has a variety of associated benefits. Some of these benefits are more readily accessible, and some of them are more subtle and evolve over time with sustained practice. On a very practical level this pose helps to improve hip and adductor flexibility, it can also improve your sense of balance, and can foster a general sense of confidence, resilience and inner strength. This weeks class focuses exclusively on ardha chandrasana. It takes an in-depth look at this key standing pose and explores it from a variety of angles. The video begins by isolating the hip action involved in the pose. Some variations are included that will help students with restrictions in this area. The role of each limb is broken down and explored in detail. Ways of building stability and improved balance are also shared.


Key Poses: Ardha chandrasana.


Equipment: Mat, chair, 2 blocks, blanket, belt.


Level: Advanced


Duration: 40 min


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Pincha Mayurasana - Weekly Advanced Class 133

Focus: This tutorial-style class features pincha mayurasana (forearm balance). Initially the sequence is comprised of preliminary poses that will help to introduce key pincha mayurasana actions for less experienced students, whilst consolidating strength and stability for people with more experience. The class then explores methods for developing the final version of the pose. Techniques for improving your ability to lift through your shoulders and avoid compression in your lower back are emphasised. For people wanting to go further, the last section of the class shares helpful tips and techniques on how to free balance in the pose. The class will be beneficial for students of various levels looking to workshop this stimulating inversion.


Key Poses: Pincha mayurasana.


Equipment: Mat, chair, 4 blocks, 2 blankets, belt.


Level: Advanced


Duration: 35 min


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Parivrtta Upavista Konasana & Parivrtta Janu Sirsasana - Weekly Advanced Class 132

Focus: This class works towards the twisting forward bends parivrtta janu sirsasana and parivrtta upavista konasana. In addition to being great back releasing poses, these asanas can also target your hamstrings, latissimus and shoulders. When practicing these poses it can be helpful to build up gradually in stages. This approach will have both long-term and short-term benefits. A methodical approach will allow progress to gradually accumulate over a sustained period of time. It can also bring improvements within an individual session in which these challenging poses are included. This class features a number preparatory variations that help to both isolate key actions, and create opening in your body. 


Key Poses: Parivrtta upavista konasana, parivrtta janu sirsasana.


Equipment: Mat, chair, 2 blankets, belt.


Level: Advanced


Duration: 55 min


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Vinyasa Sequence With Standing Poses - Weekly Advanced Class 131

Focus: This class approaches standing poses from a different perspective. When practicing yoga at home it is important to keep your sequences fresh and interesting. Yoga poses are often presented with a systematic structure in yoga studios. This is well suited to meeting the needs of a group of people. Yoga at home is not always governed by such practical concerns. Here you have the freedom to approach your practice in a variety of ways. This standing pose class offers a different approach to sequencing. Continuous fluidity is given priority, and poses are linked together in an uninterrupted progression. The class relies on a minimum of yoga props and will have the versatility to be practiced anywhere and everywhere.


Key Poses: Standing poses.


Equipment: Mat.


Level: Advanced


Duration: 35 min


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Backbends For Shoulders & Upper Back - Weekly Advanced Class 130

Focus: This class approaches urdhva dhanurasana from the perspective of experienced practitioners with an ongoing, regular backbend practice. Some variations are included that will give you improved access to your shoulders and upper back whilst in the pose. Gaining mobility in these areas can help to spread the workload of the backbend more evenly across your body. This can bring a quality of lightness and balance to the pose. Each variation of urdhva dhanurasana progresses in stages of increasing difficulty. This gives you the option of either taking the pose further or staying within your limits and consolidating. 


Key Poses: Urdhva dhanurasana.


Equipment: Mat, 2 chairs, 2 bolsters, 2 blankets, 2 blocks.


Level: Advanced


Duration: 60 min

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Forward Bends - Weekly Advanced Class 129

Focus: Hamstring lengthening forward bends are the main focus of this class. Rather than working across the full spectrum of poses in the forward bend group, this class concentrates mainly on triang mukhaikapada paschimottanasana. In addition to lengthening hamstrings, this pose is explored in several variations that also help to improve mobility in your shins, knees and quadriceps. With the assistance of a chair the pose is developed in stages towards krounchasana, and eventually ubhaya padangusthasana. At the start of the class the standing forward bend parsvottanasana is used as a preparatory pose for the seated poses that follow.


Key Poses: Parsvottanasana, triang mukhaikapada paschimottanasana, krounchasana.


Equipment: Mat, chair, 2 blankets, 2 blocks, belt.


Level: Advanced


Duration: 55 min

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Standing Poses With Supported Inversions - Weekly Advanced Class 128

Focus: Build strength, stability and balance with standing poses in this week’s advanced class. In addition to other poses, most of the main standing twists feature in this sequence. These poses require a fusion of spinal rotation in balance with movements from the whole body. The twisting motion in these poses benefits from a systematic approach. Each new movement and action builds upon the preceding one, allowing the pose to develop further. In addition to standing poses, supported inversions are also included in the sequence. A version of viparita dandasana is explored where a chair and bolsters create a support similar to a wooden “backbender”. Niralamba sarvangasana ensures a rejuvenating end to the sequence. 


Key Poses: Parivrtta trikonanasa, parivrtta ardha chandrasana, parivrrta parsvakonasana, viparita dandasana, niralamba sarvangasana.


Equipment: Mat, 2 chairs, 2 bolsters, 2 blankets, 3 blocks, belt.


Level: Advanced


Duration: 60 min

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Yoga Poses For The Neck & Upper Back - Weekly Advanced Class 127

Focus: Yoga poses for your neck and upper back. Discomfort in your neck and upper back can originate from poor postural habits and prolonged slouching in chairs and desks. This class will help to recondition the muscles in the upper back and assist you to correct rounding in your thoracic spine. The thoracic spine consist of 12 vertebrae that reach from the base of the neck to the lower back ribs. Improving strength and mobility in this region can help to reduce neck pain and diffuse tension from your shoulders and trapezius muscle.
The class includes some neck friendly variations of standing poses as well as some chair backbends. Most of the poses emphasise actions that move the thoracic spine deep into the body.


Key Poses: Supta urdhva hastasana, viparita dandasana, chatushpadasana.


Equipment: Mat, bolster, 2 blankets, 3 blocks, belt.


Level: Advanced


Duration: 70 min

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Hips - Weekly Advanced Class 126

Focus: Generally we tend to think of seated poses and forward bends as being effective in terms of hip opening yoga poses. This weeks advanced class on Yoga Selection shows how some of the backbend variations can also be used to access the hips. This class heads in the direction of eka pada rajakapotasana (pigeon pose). Several of the different variations of this pose are included as well as some related and overlapping poses such as vamadevasana and hanumanasana. These poses are extremely effective at focusing on the hips and surrounding muscles such as the gluteals, psoas and quadriceps. Although these poses are challenging for most practitioners, they can be easily adapted to suit people with stiffer bodies. This class shows how to approach these poses in order to emphasise their hip opening benefits. Preparatory variations are also included that gradually build towards the full pose.


Key Poses: Eka pada rajakapotasana, hanumanasana, vamadevasana.


Equipment: Mat, bolster, 2 blankets, 3 blocks, belt.


Level: Advanced


Duration: 60 min

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Shoulders, Neck & Upper Back - Weekly Advanced Class 125

Focus: This class integrates shoulder opening poses with standing poses, forward bends and twists. It gives you the opportunity to focus on improving shoulder mobility without resorting to a purely therapeutic sequence that is removed from your regular practice. If you are working with shoulder difficulties this approach to shoulder work might be more accessible, and less prone to being avoided. Making progress with shoulder mobility can help to improve overall posture, and reduce strain on your neck and upper back.


Key Poses: Trikonasana, virabhadrasana 1, janu sirsasana, marichyasana III.


Equipment: Mat, chair, 2 blankets, 2 blocks, belt.


Level: Advanced


Duration: 55 min

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Bakasana From Sirsasana 2 - Weekly Advanced Class 124

Focus: Bakasana is the sole focus of this weeks advanced class on Yoga Selection. The pose is featured in our tutorial style video that follows on from last weeks work with arm balances. Techniques from last weeks class are further explored as bakasana is practiced initially from the standing forward bend uttanasana. The class then shifts in the direction of linking three point headbalance (sirsasana 2) with bakasana. Preparatory stages are included for people who are new to the pose. This challenging but fun way of entering the pose is a good starting point for students interested in learning more about the arm balancing cycle made famous by BKS Iyengar in his “rooftop practice”. If you haven’t seen this iconic footage before it’s worth watching.


Key Poses: Bakasana, sirsasana 2.


Equipment: Mat.


Level: Advanced


Duration: 25 min

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Arm Balances - Weekly Advanced Class 123

Focus: Arm balances are the main focus of this weeks class. They can be daunting poses to engage with. For some students they can feel impossible! However, persevering with a range different angles and approaches ultimately leads to progress. Making headway with this set of poses can be particularly uplifting as a result and can lead to a sense of real achievement. They are generally great poses for cultivating strength, resilience and confidence. Key arm balancing poses such as eka hasta bhujasana, dwi hasta bhujasana, bhujapidasana and tittibhasana are all taught in detail. Each pose is broken down into clear stages that isolate fundamental actions and progressively build towards the final pose.


Key Poses: Eka hasta bhujasana, dwi hasta bhujasana, bhujapidasana, tittibhasana.


Equipment: Mat, chair, bolster, blanket, 2 blocks.


Level: Advanced


Duration: 60 min

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Twists - Weekly Advanced Class 122

Focus: Twists are the main focus of this weeks class. The sequence features a full range of standing and seated twists including key asanas such as parivrtta parsvakonasana, marichyasana III and ardha matsyendrasana. The latter part of the class focuses on spinal releasing chair twists. The class culminates with two supported versions of the more advanced twist Pasasana. Twists have traditionally been seen as cleansing poses that assist with digestion. They can also help to improve spinal mobility and have numerous therapeutic applications.


Key Poses: Parivrtta parsvakonasana, marichyasana III, ardha matsyendrasana, pasasana.


Equipment: Mat, chair, blanket, 2 blocks.


Level: Advanced


Duration: 45 min

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Key Backbends - Weekly Advanced Class 121

Focus: This class guides you through a series of key Iyengar Yoga backbends including dwi pada viparita dandasana, urdhva dhanurasana and vrschikasana. Emphasis is given to entering each pose in clearly defined, methodical stages. Rather than prioritising the final position, each stage in the process of building a balanced pose is given equal importance. A chair is utilised in most of the poses in this sequence. In more preparatory backbends the chair is used to create opening in your chest and upper back. It is then retained in more advanced poses to give you the option of penetrating more deeply into the pose.


Key Poses: Dwi pada viparita dandasana, urdhva dhanurasana, vrschikasana.


Equipment: Mat, chair, 2 bolsters, blanket, 2 blocks, belt.


Level: Advanced


Duration: 45 min

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Standing Poses - Weekly Advanced Class 120

Focus: Standing poses are the main focus of this class. Most of the main poses from this asana group are included. Some poses are given a conventional treatment whilst others are adapted in order to highlight particular techniques, or to focus on specific therapeutic benefits. A couple of preparatory inversions have also been included to introduce an upper body strengthening dimension to the sequence.


Key Poses: Most poses from the standing asana group.


Equipment: Mat, chair, blanket, 2 blocks.


Level: Advanced


Duration: 50 min

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Quadriceps & Vamadevasana - Weekly Advanced Class 119

Focus: Poses that lengthen the  psoas and quadriceps are the focus of this weeks advanced class. The class may be beneficial if you are wanting to focus on these particular regions of the body, but will also be of interest to people who are wanting to improve poses such as bhekasana, and work towards more advanced poses such as vamadevasana. Each pose in the sequence is incorporated into a flowing vinyasa style sequence that includes surya namaskar. The class has a dynamic energy that promotes circulation and elasticity into the muscles and joints.


Key Poses: Vamadevasana, bhekasana, supta virasana.


Equipment: Mat, blankets, 2 blocks, belt.


Level: Advanced


Duration: 40 min

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Virabhadrasana 3 & Parivrtta Upavista Konasana - Weekly Advanced Class 118

Focus: This class is centred around the poses virabhdrasana III and parivrtta upavista konasana. Several variations of virabhadrasana III are used as preparatory poses to lead towards forward bends. This pose is then developed towards parivrtta ardha chandrasana before heading towards seated forward bends. The sequence culminates with an extended exploration of parivrtta upavista konasana. This twisting forward bend is broken down into four distinct stages that gradually progress towards the final position. A belt is used in each stage to give you improved access to the pose. The class allows more experienced students the opportunity to take the pose further, whilst offering less experienced students the option to consolidate the basic actions.


Key Poses: Virabhadrasana III, parivrtta ardha chandrasana, parivrtta upavista konasana.


Equipment: Mat, chair, blanket, 2 blocks, belt.


Level: Advanced


Duration: 55 min

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Balance - Weekly Advanced Class 117

Focus: This class explores “balance” across a range of different yoga poses. Humans instinctively reach their arms out to the sides when trying to maintain balance. This intuitive action spreads more of our body mass away from our pivot point and helps to prevent falling. Normally our pivot point is our feet, unless of course we are standing on our hands, or head. Reaching our legs out to the sides in inverted poses such as sirsasana, pincha mayurasana and adho mukha vrksasana can help to improve balance in a similar way. The first section of this class explores this way of approaching upside down poses. Balance is then explored more more generally across standing poses such as vrksasana, arm balances like vasisthasana and reclining poses like anantasana. Niralamba sarvangasansa concludes this sequence of balancing poses. 


Key Poses: Pincha mayurasana, adho mukha vrksasana, vrksasana, vasisthasana, anantasana, niralamba sayvangasana.


Equipment: Mat, 2 bolsters, blanket, 2 blocks, belt.


Level: Advanced


Duration: 60 min

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Rope Sirsasana & Chair Sarvangasana - Weekly Advanced Class 116

Focus: This class includes rope sirsasana, followed by some chest opening rope 2 variations, and then heads in the direction of chair sarvangasana. Chatushpadasana is used as a transition pose to both build on the chest opening rope variations, and prepare you for the chair shoulder stand work that follows. This class will be well suited to times when you are looking to focus on variations of the key inversions sirsasana and sarvangasana. It has a rejuvenating emphasis that will complement times when you are feeling lower in energy. It can also be combined with other classes on the website that do not already contain inversions. 


Key Poses: Rope sirsasana, rope 2, chatushpadasana, chair sarvangasana.


Equipment: Mat, ropes, chair, bolster, 3 blankets, 2 blocks, belt.


Level: Advanced


Duration: 40 min

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Backbends - Weekly Advanced Class 115

Focus:  This class features the backbends urdhva dhanurasana, dwi pada viparita dandasana, kapotasana and vrschikasana. Props such as yoga chairs, bolsters and belts are used throughout the class. Some preparatory stages of these poses are included in addition to more challenging variations of final positions. For experienced students who normally work directly to the final pose, it will be beneficial to return to some of these early stages as a way of refining technique and deepening understanding. Regularly returning to these poses over a sustained period of time introduces an element of spiral learning whereby new layers of meaning and insight are gradually revealed. 


Key Poses: Virabhadrasana I, eka pada rajakapotasana, urdhva dhanurasana, kapotasana, vrschikasana.


Equipment: Mat, chair, 2 bolsters, 2 blankets, 2 blocks, belt.


Level: Advanced


Duration: 65 min

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Knees, Quadriceps & Hip Flexors - Weekly Advanced Class 114

Focus: This class concentrates on poses that help to improve mobility in the quadriceps and hip flexors. A variety of asanas are used to access these areas including standing poses, backbends and forward bends. The class will also be helpful for improving the health of your knees. A number of the poses utilise deep kneeling positions to challenge and lengthen the quadriceps muscle group. Special attention is also given to the anterior tibialis. Some variations of kneeling poses are given that will help to combat stiffness in this shin region.


Key Poses: Virabhadrasana I, eka pada rajakapotasana, bhekasana, virasana, supta virasana.


Equipment: Mat, bolster, 2 blankets, 2 blocks, belt.


Level: Advanced


Duration: 45 min

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Paschimottanasana & Advanced Variations - Weekly Advanced Class 113

Focus: This class features the forward bend paschimottanasana. The pose is explored as an end in itself, but is also used as an entry point into the more challenging related poses, urdhva mukha paschimottanasana and parivrtta paschimottanasana. The class will be helpful for improving hamstring flexibility, and the combined forward bend and twisting action will have potential to release your back. If you are newer to these poses then these benefits will also be accessible from some of the preparatory stages that are included for each pose. The class also includes some abdominal strengthening poses that will link back to paschimottanasana via ubhaya padangusthasana.


Key Poses: Paschimottanasana, urdhva mukha paschimottanasana, parivrtta paschimottanasana.


Equipment: Mat, chair, bolster, 2 blankets, 2 blocks, 2 belts.


Level: Advanced


Duration: 55 min

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Knee Care & Backbends - Weekly Advanced Class 112

Focus: This class heads in the direction of backbends but with a particular emphasis on leg alignment, and knee care. Some commonly practiced Iyengar Yoga therapeutic poses are included in the sequence. Classical poses such as Virabhadrasana I and II are adapted to highlight leg work that can then be applied to backbends later in the sequence. The class will also be helpful for people wanting to strengthen their legs generally, and quadriceps specifically.


Key Poses: Utkatasana, vrksasana, virabhadrasana I & II, urdhva dhanurasana, dwi pada viparita dandasana.


Equipment: Mat, chair, bolster, 2 blankets, 2 blocks, belt.


Level: Advanced


Duration: 50 min

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Using a Wall To Release Your Spine - Weekly Advanced Class 111

Focus: This class focuses on poses that will help to release tension from your spine. Adaptations and variations are included that will assist you to improve mobility in the spine itself and its associated muscles. This type of practice can help to improve the health of your back and assist with injury prevention. It is also great for relieving stress and helping you to relax. For practitioners of all levels of experience it is important to regularly connect with the many benefits that yoga can offer.

This class makes use of a wall to emphasise back releasing twisting movements in many of the poses. In the sequence your yoga mat is positioned length ways against the wall. This configuration opens up many possibilities, but in class situations this is often difficult due to space restrictions. Most people will however be able to easily find a clear wall space to use for a home practice. This class will be well suited to people wanting a therapeutic sequence for the spine, but will also be beneficial for times when you are feeling lower in energy and needing more support in your practice.


Key Poses: Trikonasana, parivrtta trikonasana, janu sirsasana, upavista konasana, ardha matsyendrasana.


Equipment: Mat, 2 blankets, 2 blocks, belt.


Level: Advanced


Duration: 50 min

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Shoulders & Twists - Weekly Advanced Class 110

Focus: This class focuses on shoulder opening poses and twists. This pairing of shoulders and twists can be complementary. For people working with restricted shoulder mobility, an improved range of motion can often be found from the perspective of twists. Poor posture can contribute to impingement of the rotator cuff muscle group and lead towards a variety of shoulder problems. This class works to alleviate this by pulling the shoulders back and down into a healthy alignment. The pectorals are consciously lengthened and the shoulder blades are moved in and down. These effects are often naturally present in the twisting asanas. This class contains variations of several standing poses. These poses are adapted to emphasise specific shoulder or twisting effects. The last section of the class includes the shoulder opening arm clasps with the seated twists bharadvajasana and marichiyasana III.


Key Poses: Uttanasana, vasisthasana, parivrtta trikonasana, bharadvajasana, marichyasana III.


Equipment: Mat, 2 blankets, 2 blocks, belt.


Level: Advanced


Duration: 55 min

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Forward Bends & Twists 90 Minute Sequence - Weekly Advanced Class 109

Focus: This class is the first in our series of longer duration 90 minute classes. This time frame allows sufficient time to fully explore a full range of poses. This particular class focuses on forward bends and twists. Basic forward bending themes are introduced initially in standing poses before being linked and developed in the main seated section of the class. Key forward bends such as janu sirsasana, paschimottanasana, triang mukhaikapada paschimottanasana, and upavista konasana are all included among other poses. Twists such as bharadvajasana and marichyasana III follow on from these poses. The class also includes a full range of inversions to offer a complete and balanced Iyengar Yoga sequence. It will be suited to times in your life when you have some space to focus and engage. This type of longer duration class, in addition to the existing classes in the growing video library gives you more options and flexibility in terms of developing your home yoga practice.


Key Poses: Baddha konasana, janu sirsasana, paschimottanasana, ubbaya padangusthasana, krounchasana, parsva upavista konasana.


Equipment: Mat, bolster, 2 blankets, 2 blocks, belt.


Level: Advanced


Duration: 90 min

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Standing Poses Using a Wall - Weekly Advanced Class 108

Focus: This class returns to the basic principles of standing poses, and explores fundamental actions and techniques with the support of a wall. Each pose incorporates the wall in a specific way to achieve a desired effect. A wall is often used in Iyengar Yoga to assist balance, increase stability and preserve energy, but it also has potential to facilitate a more energetic penetration of the asana. This class explores a variety of ways in which using a wall can help to deepen your understanding of the standing pose group.


Key Poses: Trikonasana, virabhadrasana II, parsvakonasana, ardha chandrasana, parsvottanasana, parivrtta trikonasana, prasarita padottanasana.


Equipment: Mat, blanket, 2 blocks.


Level: Advanced


Duration: 55 min

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Wrists, Shoulders & Backbends - Weekly Advanced Class 107

Focus: In this weeks advanced class we are working on wrists and shoulders from the perspective of backbends. In the early section of the class some challenging variations of adho mukha svanasana are used to help improve wrist mobility. These poses will be helpful in terms bringing about change, and cutting through stiffness. Some adaptations of urdhva mukha svanasana follow. These variations are less about challenging the wrists, and more about how this pose can be adapted so as to take pressure of the wrists. The next section of the class uses chair backbends to focus more on shoulder opening. Urdhva dhanurasana allows you to simultaneously work on shoulders and wrists. Some variations are shown that will be helpful for anyone practicing with restricted mobility in these areas. The class builds eventually towards dwi pada viparita dandasana and chakra bandhasana. All of the poses in this sequence are explored in terms of their impact on shoulders and wrists.


Key Poses: Adho mukha svanasana, urdhva mukha svanasana, urdhva dhanurasana, dwi pada viparita dandasana.


Equipment: Mat, chair, bolster, 2 blankets, 3 blocks, belt.


Level: Advanced


Duration: 55 min

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Yoga For Strength - Weekly Advanced Class 106

Focus: This week our advanced class features yoga poses for strength and resilience. These poses can be a good starting point if you are looking to harness and focus a sense of stability and determination. There can be times when you might have multiple commitments and challenges and might not feel like practicing. When I first started learning yoga my teacher at the time said that the difficult thing is getting on the mat, and then the rest will follow. This simple advice has always been constant for me even when things are in flux or there are new challenges to overcome. New insights come or don’t come on good days and bad days. The poses seem to have their own pace and operate on their own time in an unconditional way. The sequence includes poses that challenge and strengthen on both a physical and mental level.


Key Poses: Adho mukha vrksasana, chaturanga dandasana, bakasana, purvottanasana, urdhva dhanurasana.


Equipment: Mat, chair, bolster, 2 blankets, 2 blocks, belt.


Level: Advanced


Duration: 60 min

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Hamstrings & Adductors - Weekly Advanced Class 105

Focus: This class gives experienced students an opportunity to focus on poses that target the hamstrings and adductors. For many people these muscles can be tight and resistant to change. It is often an area that tends to become neglected or overlooked. This can potentially contribute to poor postural habits and invite back related injuries and ailments. Regularly including a sequence such as this one in your home practice can help you to make improvements in this challenging area. The class includes both standing and seated forward bends that specifically help to lengthen the hamstrings and adductors without putting strain on the spine. 


Key Poses: Utthita hasta padangusthasana, paschimottanasana, upavista konasana.


Equipment: Mat, 2 blankets, 2 blocks, belt.


Level: Advanced


Duration: 45 min

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Virabhadrasana III & Related Poses - Weekly Advanced Class 104

Focus: This weeks advanced class is a companion to the Weekly Intermediate Class 104. It also explores virabhadrasana III but from the perspective of more experienced students. Key actions from the pose are isolated and explored from a variety of positions. The ideas from the intermediate class are extended and put in context with other related standing poses. The sequence also includes inversions such as sirsasana and setu bandha sarvangasana. Although covering similar territory to Intermediate Class 104 this class is intended to challenge experienced practitioners.


Key Poses: Virabhadrasana III.


Equipment: Mat, bolster, 2 blankets, 2 blocks.


Level: Advanced


Duration: 65 min

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Abdominals - Weekly Advanced Class 103

Focus: This class includes yoga poses that will help to strengthen the abdominal muscles. Although often referred to as “abdominals” these poses are also great for strengthening the muscles located in the lower back, and pelvis. Improving combined strength in these regions can help to benefit your overall body posture and balance. Regular practice of these poses can help to stabilise your pelvis and reduce the potential for lower back pain. All the main poses from this group such as paripurna navasana, ardha navasana and urdhva prasarita padasana are included in this class.


Key Poses: Paripurna navasana, ardha navasana, pavana muktasana.


Equipment: Mat, chair, bolster, blanket, belt.


Level: Advanced


Duration: 30 min

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Dropping Back - Weekly Advanced Class 102

Focus: This backbend class works with variations of the poses kapotasana and urdhva dhanurasana. Both poses are approached from the perspective of “dropping back”. A wall is used as a support for your hands to walk in both a downward and upward direction. This gives you incremental control in terms of coming in and out of the pose, and gradually prepares you for eventually working independently without supports. This class has been released in tandem with the back releasing Intermediate Class 102. The two classes can be practiced one after the other if time permits.


Key Poses: Ustrasana, kapotasana, urdhva dhanurasana.


Equipment: Mat, chair, bolster, blanket, 2 blocks.


Level: Advanced


Duration: 50 min

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Yoga Poses For The Neck - Weekly Advanced Class 101

Focus: This sequence focuses on improving the range of motion in the neck region. From a yoga perspective, a good starting point for improving the health of the neck, is to improve the mobility of the thoracic spine. Many of the poses in this sequence will also concentrate on this upper back region. Supported backbends are ideal poses for accessing this area. The class also shows you how to use yoga belts to create a neck lengthening shoulder traction. This belt harness is incorporated into some standing poses. Shoulder opening movements are also used to gain access to the neck region. Seated twists are also included in the sequence, as are some reclining poses that help to give a gentle traction to the neck.


Key Poses: Paryankasana, uttanasana, belt harness tadasana, dwi pada viarita dandasana, neck traction savasana.


Equipment: Mat, 2 chairs, 2 bolsters, 4 blankets, 3 blocks, 2 belts.


Level: Advanced


Duration: 60 min

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Adho Mukha Vrksasana, Sirsasana & Niralamba Sarvangasana - Weekly Advanced Class 100

Focus: This class focuses exclusively on the inversions adho mukha vrksasana, sirsasana and niralamba sarvangasana. The early part of the sequence includes variations of the “bunny hop” handstand. The pose is explored initially with the assistance of bolsters, and then without supports. From there the class works with techniques for free balancing in adho mukha vrksasana. Sirsasana is practiced initially in preparatory stages that improve both strength and flexibility. Eventually a version of the full pose allows you to free balance with a block supporting your upper back. The last section of the class is devoted to niralamba sarvangasana. This particular class uses the support of a wall to assist balance. Some shoulder opening arm variations are included in this pose as well as a back releasing version of karnapidasana.


Key Poses: Adho mukha vrksasana, sirsasana, niralamba sarvangasana.


Equipment: Mat, 2 bolsters, 2 blankets, belt.


Level: Advanced


Duration: 35 min

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Restorative Yoga With Forward Bends - Weekly Advanced Class 99

Focus: This weeks class follows the breath movements of the diaphragm through various restorative asanas. In a number of the poses a bolster is positioned against the front of the torso to heighten the feedback from the diaphragm region during inhalation and exhalation. In this way the sequence uses supported forward bends, in addition to the more traditional chest opening poses such as setu bandha sarvangasana to prepare for pranayama. Awareness of the diaphragm movement is then developed in viloma pranayama with both reclining and sitting positions. 


Key Poses: Janu sirsasana, triang mukhaikapada paschimottanasana, upavista konasana, pascimottanasana, viloma pranayama.


Equipment: Mat, chair, 2 bolsters, 3 blankets.


Level: Advanced


Duration: 67 min

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Chair Kapotasana - Weekly Advanced Class 98

Focus: This class explores supported versions of ustrasana, kapotasana and vrschikasana. These potentially strenuous backbends are adapted so that they can be held for a longer period of time with an emphasis on softening and releasing. Despite a more stationary approach to these poses the sequence as a whole maintains a flowing linear progression. The class begins with some surya namaskar to prepare the body for backbends. From there the basic shape of urdhva mukha svanasana is developed towards ustrasana, and eventually kapotasana. Incremental adjustments to the supports help you to gradually deepen the pose without creating hardness or resistance. This circular development of the backbend action continues toward a version of vrschikasana that uses urdhva dhanurasana as an entry position rather than pincha mayurasana. 


Key Poses: ustrasana, kapotasana, vrschikasana.


Equipment: Mat, chair, 2 bolsters, 3 blankets.


Level: Advanced


Duration: 50 min

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Chair Forward Bends - Weekly Advanced Class 97

Focus: This class uses a chair to assist with forward bends. The forward bending group of poses commonly opens the hips, hamstrings and adductors. In addition to this, the use of a chair can help to give forward bends more of an upper body emphasis. Stiffness or imbalances in the muscles associated with the spine and rib cage can be highlighted and corrected. Using a chair in this way can also help to add a shoulder opening emphasis to poses that might otherwise only involve the legs and hips. The sequence uses the chair to add back releasing twists to each of the forward bends. The frame of the chair is also used as a support to gradually develop triang mukhaikapada paschimottanasana into kraunchasana.


Key Poses: janu sirsasana, triang mukhaikapada paschimottanasana, paschimottanasana, upavista konasana.


Equipment: Mat, chair, blankets.


Level: Advanced


Duration: 50 min

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Standing Twists With Wall Support - Weekly Advanced Class 96

Focus: This class begins with a gradual progression towards pada hastasana. Initially pada gulphasana is practiced in both its final and concave spine positions. This leads towards padangusthasana, and then pada hastasana. From there the class progresses towards the three main standing twists. In this particular class the poses are practiced with the support of a wall. The wall helps to improve stability. It also gives you incremental control in terms of deepening the twisting action. It also provides a clear reference point for judging how far your torso is turning in the twist.


Key Poses: Pada hastasana, parivrtta trikonasana, parivrtta ardha chandrasana, parivrtta parsvakonasana.


Equipment: Mat, blanket, 2 blocks


Level: Advanced


Duration: 40 min

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Yoga Poses For The IT Band - Weekly Advanced Class 95

Focus: This class includes a sequence of poses that will help to improve mobility in the iliotibial band, quadriceps and gluteal region. The IT band is a length of fibrous connective tissue that runs down the outside of the thighs. It can be a difficult region to access and stretch. Many classical yoga asanas tend to reach surrounding muscles without isolating this specific area. For this reason it can be helpful to focus on easier to reach muscles that interact with the ITB. This can help to improve the overall health of the broader area. This class focuses on poses that can help to improve mobility in the tensor fascia latae, gluteals and quadriceps. Sequences such as this one may be particularly helpful for athletes, runners or anyone experiencing tightness or discomfort in the ITB.


Key Poses: Supta virasana, paryankasana, hanumanasana, eka pada rajakapotasana i & II, supta padangusthasana


Equipment: Mat, chair, bolster, 3 blankets, 2 blocks, belt


Level: Advanced


Duration: 50 min

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Ujjayi Pranayama Stages 1 to 8 - Weekly Advanced Class 94

Focus: This class explores ujjayi pranayama. In ujjayi pranayama both inhalation and exhalation are consciously deepened and lengthened. In his book "Light on Pranayama" B.K.S. Iyengar methodically presents ujjayi breathing in 13 distinct stages. The first eight of these stages are practiced in this video. Stages one to four introduce fundamental techniques of ujjayi breathing from a reclining position. This helps you explore the basic principles of yogic breathing whilst keeping your body and mind free of tension. Stages five to eight are practiced from an upright seated position. Ujjayi pranayama can help to simultaneously relax the body and nervous system, whilst bringing clarity and focus to the mind.


Key Poses: Savasana, ujjayi pranayama


Equipment: Mat, bolster, 2 blankets


Level: Advanced


Duration: 35 min

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Iyengar Yoga Backbend Sequence - Weekly Advanced Class 93

Focus: This backbend class is the third in our series of four “Pune cycle” classes. It follows a typically Iyengar approach to sequencing. Initially standing poses that share common techniques with backbends are explored. From there you work from adho mukha svanasana to urdhva mukha svanasana. Urdhva dhanurasana is then practiced initially with the support of two bolsters, and then eventually without assistance. Dwi pada viparita dandasana is practiced independently, and then with the support of a chair with some added shoulder opening variations. In terms of inversions, sirsasana is balanced with ardha halasana. Some back releasing counter poses are also eventually included in this classic backbend sequence.


Key Poses: Urdhva mukha svanasana, urdhva dhanurasana, ustrasana, dwi pada viprita dandasana, ardha halasana


Equipment: Mat, chair, 2 bolsters, 3 blankets, 2 blocks, belt


Level: Advanced


Duration: 60 min

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Iyengar Yoga Forward Bend Sequence - Weekly Advanced Class 92

Focus: This class is the second in our series of four “Pune cycle” classes. When complete, this set of classes will cover each of the main pose groups from standing poses, to forward bends, backbends, and then pranayama. Appropriate inversions will be included in each class to create a complete and balanced practice. This method of class rotation is used by the Iyengar’s at their Pune Institute and is widely practiced in Iyengar yoga schools throughout the world. This particular class focuses on forward bends and twists. Most of the key asanas from this group are included. The teaching instruction emphasises key Iyengar principles. This group of classes will form an ideal nucleus for establishing a balanced home yoga practice.


Key Poses: Upavista konasana, janu sirsasana, triang mukhaikapada paschimottanasana, paschimottanasana., bharadvajasana.


Equipment: Mat, chair, bolster, 3 blankets, 2 blocks, belt


Level: Advanced


Duration: 55 min

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Iyengar Yoga Standing Pose Sequence - Weekly Advanced Class 91

Focus: This weeks advanced class is a longer duration video incorporating standing poses and inversions. The class emphasises classical Iyengar alignment and instruction. The sequence is a comprehensive presentation of the standing asana group. It will be a rigorous, challenging class for experienced students. Sirsasana and sarvangasana are also included with an emphasis on fundamental Iyengar technique.


Key Poses: Standing poses, sirsasana, sarvangasana.


Equipment: Mat, 3 blankets, 2 blocks, belt


Level: Advanced


Duration: 55 min

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Whole Body - Weekly Advanced Class 90

Focus: This class works it’s way through several different regions of the body. It is an ideal “maintenance” class for your home practice that includes poses from a number of different pose groups. Initially utthita hasta padangusthasana lets you simultaneously improve your sense of balance, whilst working on hamstring and groin flexibility. From there shoulder opening is paired with hip opening poses like gomukhasana preparation. Poses like paryankasana and bhekasana help to remove stiffness from knees and quadriceps. More shoulder opening is then incorporated with chest opening poses like purvottanasana and chair dwi pada viparita dandasana. The inclusion of sirsasana and a version of setu bandha sarvangasana with a block make this a complete and balanced sequence for Iyengar practitioners.


Key Poses: Utthita hasta padangusthasana, paryankasana, bhekasana, purvottanasana


Equipment: Mat, chair, bolster, 3 blankets, 2 blocks, belt


Level: Advanced


Duration: 70 min

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Sirsasana & Sarvangasana Variations - Weekly Advanced Class 89

Focus: One of the many benefits that comes from a healthy home yoga practice is that you are able to practice particular poses at the time of day to which they are best suited. This weeks advanced class focuses solely on headstand and shoulderstand. Inversions practiced in this way will be particularly well suited to late afternoon. In an ideal world where yoga practice could be the sole endeavour for the day, a practitioner could break their practice into three sessions. Pranayama would be well suited to early morning practice when the mind is fresh and clear. Active asana could then be practiced in the late morning when energy levels are at their highest. Inversions and cooling poses could then be practiced at the point where we are mentally and physically ready to transition towards evening and rest. This class includes sirsasana with a selection of leg variations. It then combines a cooling, supported sarvangasana and variations. Try this class in isolation at the time of day that best suits you for inversions. It can also be easily added to any of the classes from the growing video library that do not already contain headstand and shoulderstand.


Key Poses: Sirsasana, chair sarvangasana, niralamba sarvangasana


Equipment: Mat, 2 chairs, bolster, 3 blankets, 2 blocks


Level: Advanced


Duration: 30 min

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Knees - Weekly Advanced Class 88

Focus: This class takes an in-depth look at the reclining kneeling poses supta virasana and paryankasana. Both poses are taught in stages that will make them accessible to a wide range of body types. The knee focus of these poses is then developed towards bhekasana. Eventually a version of niralamba sarvangasana is taught using a chair instead of a wall. This class has a specific knee focus within an otherwise classically balanced Iyengar sequence.


Key Poses: Supta virasana, paryankasana, bhekasana, niralamba sarvangasana


Equipment: Mat, chair, bolster, 3 blankets, 2 blocks, belt.


Level: Advanced


Duration: 60 min

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Yoga For Strength - Weekly Advanced Class 87

Focus: This weeks advanced class is built around strengthening yoga poses. The initial section of the sequence includes the inversions adho mukha vrksasana and pincha mayurasana. Both poses are linked with variations that will help to improve arm and upper body strength. From here the balancing pose vasisthasana is included. This pose helps to develop arm and wrist strength, as well as balance. Two arm balancing poses are next in the sequence. These challenging poses will help to improve overall strength and resilience. The last section of the class concentrates on poses that help to strengthen your abdominal muscles.


Key Poses: vasisthasana, dwi hasta bhujasana, eka hasta bhujasana, paripurna navasana


Equipment: Mat, 2 blankets, 2 blocks, belt


Level: Advanced


Duration: 45 min

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Backbend Variations & Inversions - Weekly Advanced Class 86

Focus: This weeks advanced class runs for 65 minutes. It includes inversions alongside a backbend sequence designed to challenge experienced students. Many of the poses are practiced with multiple repetitions. This gives you the option of gradually taking each pose further at your own pace. Initially, links between ustrasana and kapotasana are explored. From here, Dwi pada viparita dandasana leads you towards eka pada viparita dandasana. Vrschikasana completes the backbend section of the class. You then head towards ardha halasana. This rigorous backbend sequence will be great for raising energy levels, and expanding your understanding of some of the more advanced backbend variations. 


Key Poses: Ustrasana, kapotasana, dwi pada viparita dandasana, vrschikasana


Equipment: Mat, chair, bolster, 3 blankets, 2 blocks, belt


Level: Advanced


Duration: 65 min

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Hamstrings - Weekly Advanced Class 85

Focus: This class is based around improving hamstring flexibility. Standing forward bends like utthita hasta padangusthasana and urdhva prasarita eka padasana are the initial focus of the class. Eventually the seated forward bends triang mukhaikapada paschimottanasana and krounchasana are included in the sequence. The hamstring muscle group needs regular, dedicated attention in order for progress to be made. Improvements in this area can help to boost the health of your spine, and make more advanced yoga postures increasingly comfortable and accessible.


Key Poses: Utthita hasta padangusthasana, urdhva prasarita ekapadasana, triang mukhaikapada paschimottanasana, krounchasana.


Equipment: Mat, 3 blankets, 2 blocks, belt


Level: Advanced


Duration: 45 min

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Standing Poses With Inversions - Weekly Advanced Class 84

Focus: This weeks advanced class presents an extended, 65 minute standing pose sequence. The inversions sirsasana and chair sarvangasana are also included in this classically balanced Iyengar sequence. Additional time is allowed for all poses to be explored in stages where key actions are isolated, and then developed towards a final position. Most of the Iyengar Yoga standing poses are included in this comprehensive sequence. Standing poses in conjunction with inversions are great for cultivating strength, stability and balance. 


Key Poses: standing poses, sirsasana, chair sarvangasana


Equipment: Mat, chair, bolster, 2 blankets, 2 blocks, belt


Level: Advanced


Duration: 65 min

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Chair Sirsasana & Sarvangasana - Weekly Advanced Class 83

Focus: Chair inversions are the sole focus of this weeks advanced class. Initially a version of sirsasana using two chairs is explored. This version of the pose is a great option for people working with neck difficulties. From there a version of chatushpadasana leads you into a series of chair sarvangasana variations. Eventually this pose transitions into a relaxing version of supta baddha konasana. This video will work well as a stand alone class, but will also serve as an ideal supplement for other advanced classes that do not already contain inversions


Key Poses: Chair sirsasana, chair sarvangasana


Equipment: Mat, 2 chairs, 2 bolsters, 3 blankets, 2 blocks, belt


Level: Advanced


Duration: 30 min

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Yoga Poses To Relieve Lower Back Pain - Weekly Advanced Class 82

Focus: This class is based around poses that help to relieve lower back pain. It is the third in our series of classes that help to promote a healthy spine. The class begins with some poses that help to remove muscular tension from the lower back. From there standing poses are practiced with your feet in a diagonal stance. This encourages the sacrum to move in, and the spine to lengthen away from the pelvis. Chair twists help to improve your spinal rotation. Several variations of the supta padangusthasana reclining leg stretches are then included. The class ends with some gentle poses using the support of two chairs that will be ideal for combatting inflammation in the lower back. Savasana is practiced in a prone position. Blankets are positioned in this pose to help release and relax the muscles associated with the lumbar spine. 


Key Poses: Diagonal standing poses,chair twists, supta padangusthasana, pavana mukthasana


Equipment: Mat, 2 chairs, 2 bolsters, 3 blankets, 2 blocks, belt


Level: Advanced


Duration: 50 min

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Dwi Pada Viparita Dandasana - Weekly Advanced Class 81

Focus: This weeks class is based around the backbend dwi pada viparita dandasana. Some preparatory backbends like salabhasana and urdhva mukha svanasanan are included to create opening and elasticity in the upper back. Dwi pada viparita dandasana is then introduced initially lying back over a chair. The actions of containing the thoracic spine and lifting your shoulders are emphasised throughout all variations of the pose. This will be imperative when eventually the pose is practiced by dropping back from a headstand. Elevating your feet on a chair brings you closer to this dropping back action. In addition to lifting your shoulders, a subtle rolling action from the top of the head towards the forehead helps to maintain space and comfort in your neck.


Key Poses: salabhasana, urdhva mukha svanasana, dwi pada viparita dandasana


Equipment: Mat, chair, bolster, 3 blankets, 2 blocks, belt


Level: Advanced


Duration: 45 min

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Parivrtta (Revolved) - Weekly Advanced Class 80

Focus: This weeks class links a number of the parivrtta (revolved) twisting poses. The twisting action is developed initially in utthita hasta padangusthasana and then incrementally applied to parivrtta ardha chandrasana. Two different versions of this pose are explored using the support of a wall. Parivrtta parsvakonasana is then introduced using a chair to both assist balance and gain extra leverage into the twist. The full pose is then practiced without support. From there the twisting action of parivrtta upavista konasana is improved with the use of a chair. This class will help to lengthen hamstrings and improve spinal mobility.


Key Poses: Parivrtta ardha chandrasana, parivrtta parsvakonasana, parivrtta upavista konasana


Equipment: Mat, chair, 2 blankets, 2 blocks, belt


Level: Advanced


Duration: 50 min

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Balance - Weekly Advanced Class 79

Focus: This weeks advanced class focuses on the concept of balance. Balance quite literally helps us to position our bodies in space without falling over. This reality check of not falling over is relevant to many of the poses in this class. Initially the class includes the inverted poses from the previous two advanced classes. This allows you to consolidate your free balance in adho mukha vrksasana and pincha mayurasana within a sequence of related balancing poses. From there you focus on balancing on one leg with utthita hasta padangusthasana. The standing balancing poses garudasaa and vrksasana are then linked with ardha chandrasana and virabhdrasana I and III. In the headstand section you work to free balance with the twisting leg variation parivrttaikapada sirsasana. A balancing version of niralamba sarvangasana is included towards the end of the sequence. This class will help to improve your overall sense of balance across s variety of challenging asanas. It will also help to bring a spontaneous stability to both body and mind.


Key Poses: Garudasana, vrksasana, parivrttaikapada sirsasana, niralamba sarvangasana


Equipment: Mat, bolster, 3 blankets, 2 blocks, belt


Level: Advanced


Duration: 50 min

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Pincha Mayurasana (Forearm Balance) - Weekly Advanced Class 78

Focus: This class focuses exclusively on pincha mayurasana (forearm balance). The class begins with a strengthening sequence of movements that help to create a solid foundation for the pose. The poses that follow work on acquiring the shoulder mobility that is necessary for pincha mayurasana. You then work with variations that explore the basic techniques of the arms and shoulders without being in the full inversion. When you eventually get to the full pose your focus is on maintaining shoulder lift and avoiding lower back compression. The last section of the class explores ways of approaching the free balance in pincha mayurasana.


Key Poses: Pincha Mayurasana


Equipment: 2 blocks, belt


Level: Advanced


Duration: 30 min

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Adho Mukha Vrksasana (Handstand) – Weekly Advanced Class 77

Focus: This weeks advanced class focuses on adho mukha vrksasana (handstand). The video is a shorter length 20 minute tutorial style class. It starts with some preliminary poses that help to connect your arms with your torso in a straight, integrated line. The following poses start to link your legs into this line, as well as preparing you for the action of kicking up. In the next section of the class you practice kicking up with alternate legs. You focus here on keeping the knee of your leading leg straight, and kicking your heel straight up (as opposed to hooking it towards the wall).

From there you work towards the “bunny hopping" action by coming down from the pose keeping your knees and feet together. Once coming down has been consolidated you are ready to kick up with both feet together. Transferring your body weight from your feet into your hands as you kick up assists with this. From here you start to focus on the handstand free balance. A scissor action is used initially so that you can catch your balance with a lower centre of gravity. As you eventually bring your legs back together care is taken to move your legs simultaneously. You extend into the soles of your feet whilst keeping your knees straight. Whilst free balancing your balance will be in a continual state of flux. The middle knuckles of your fingers will visibly lift and drop as you continually shift your weight from your finger tips to the heels of your hands and vice versa. 

 


Key Poses: Adho mukha vrksasana


Equipment: Mat, blanket


Level: Advanced


Duration: 20 min

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Adding Arm Clasps To Twists - Weekly Advanced Class 76

Focus: This shorter, 25 minute tutorial style class looks at ways of building more advanced arm clasps into basic seated twists. The class revolves around the poses bharadavajasana, marichyasana III and ardha matsyendrasana. Each of these twists is practiced initially in their more preliminary form, and then with the addition of the arm clasping action. All movements are broken down into stages that progressively build towards a final position. Approaching this trio of poses in this way helps to deepen your experience of the twists, whilst bringing new shoulder opening actions to the poses.


Key Poses: Bharadvajasana, marichyasana III, ardha matsyendrasana


Equipment: Mat, 2 blankets, 2 blocks, belt


Level: Advanced


Duration: 25 min

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Pranayama, Ujjayi & Viloma - Weekly Advanced Class 75

Focus: This 55 minute class focuses less on restorative poses that prepare you for pranayama, and more on actual pranayama. Savasana is used as a starting point for settling down, and becoming more aware of your breath. Ujjayi pranayama (where your breath is lengthened), and viloma pranayama (where your breath is paused in stages) are explored from this supine position. The set up for savasana is adapted in three different ways to highlight three different qualities that can be brought to the breath. Eventually, these same pranayamas are developed in a seated, cross leg position. This class will particularly suit students who have a pre-existing experience of pranayama.


Key Poses: Ujjayi pranayama, viloma pranayama


Equipment: Mat, bolster, 3 blankets, 2 blocks


Level: Advanced


Duration: 55 min

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Vrschikasana (Scorpion Pose) & Related Backbends - Weekly Advanced Class 74

Focus: This weeks class works towards the backbend vrschikasana (scorpion pose). The shoulder action that is required for this asana is explored initially in sirsasana, with your hands holding a block placed behind your head. This action is further developed in dwi pada viparita dandasana. Eventually vrschikasana is linked with pincha mayurasana, and then practiced with the aid of a chair. This energising class is intended to challenge experienced back benders. In addition to improving your backbends, the poses will also be great for opening your shoulders.


Key Poses: Sirsasana, pincha mayurasana, dwi pada viparita dandasana, vrschikasana


Equipment: Mat, chair, 2 bolsters, 3 blankets, 2 blocks, belt


Level: Advanced


Duration: 60 min

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Ubhaya Padangusthasana & Krounchasana - Weekly Advanced Class 73

Focus: This class is based around paschimottanasana, ubhaya padangusthasana and krounchasana. The asanas are taught in stages that progressively allow the poses to develop, without compromising balance or alignment. Some of the preparatory stages can be consolidated for newer or less flexible students, or used as a point of departure for more experienced students. The sequence will help to improve balance and hamstring flexibility.


Key Poses: paschimottanasana, ubhaya padangusthasana and krounchasana


Equipment: Mat, chair, 2 blankets, 2 blocks, belt


Level: Advanced


Duration: 45 min

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Iyengar Yoga Standing Poses - Weekly Advanced Class 72

Focus: The instruction in this sequence of standing poses emphasises fundamental Iyengar teachings. It allows experienced students to consolidate key aspects of technique in a rigorous 55 minute class. Many of the poses are broken down into stages where one particular aspect of the asana is isolated and emphasised. All of the poses are eventually practiced in their final, unassisted state. Although the instruction in this class explores fundamentals and basics, it is intended to challenge students who are familiar with standing poses, and regularly including them in their home practice.


Key Poses: standing poses


Equipment: Mat, blanket, 2 blocks, belt.


Level: Advanced


Duration: 55 min

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Wrists, Psoas and Quadriceps - Weekly Advanced Class 71

Focus: This miscellaneous style class focuses on the wrists, psoas and quadriceps muscles. The first section of the class includes adapted poses that help to strengthen and improve mobility in your wrists. Wrist opening actions are explored in poses like adho mukha svanasana, vasisthasana and parsvottanasana. From there you isolate the psoas and quadriceps muscles in a series of hip opening versions of eka pada rajakapotasana. The class culminates with a supported version of hanumanasana (splits).


Key Poses: adho mukha svanasana, vasisthasana, eka pada rajakapotasana, hanumanasana


Equipment: Mat, chair, bolster, 3 blankets, 2 blocks, belt


Level: Advanced


Duration: 55 min

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Restorative Yoga With Inversions - Weekly Advanced Class 70

Focus: This class includes a number of restorative Iyengar Yoga inversions. It also contains supported chest opening poses that focus on breath awareness. Several passive, hip opening poses are also included. Many of the poses in the sequence use yoga props in specific ways to support the body. The set up, and correct usage of these props is explained in detail for each pose. The class as a whole will help to bring stillness and clarity to the mind, whilst soothing and calming the nervous system.


Key Poses: Sirsasana, viparita dandasana, supta baddha konasana, niralamba sarvangasana, savasana


Equipment: Mat, chair, 2 bolsters, 3 blankets, 2 blocks, belt


Level: Advanced


Duration: 65 min

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Chatushpadasana - Weekly Advanced Class 69

Focus: This class concentrates on three poses; pincha mayurasana, chatushpadasana and ardha halasana. Preparatory stages are revisited in pincha mayurasana for their ability to strengthen. Priority is given to creating lift through your shoulders. A rolled yoga mat under your elbows in the final pose helps with this. In chatushpadasana various supports and heights are used to maximise lift and opening in the thoracic spine and upper chest. The class then heads towards a version of halasana using a chair, and then finishes with the supported ardha halasana.


Key Poses: pincha mayurasana, chatushpadasana, ardha halasana


Equipment: Mat, chair, bolster, 2 blankets, 2 blocks, belt


Level: Advanced


Duration: 50 min

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Forward Bends To Mobilise Your Spine - Weekly Advanced Class 68

Focus: This class helps you to improve the mobility of your spine in forward bends. It begins with standing forward bends. A wall is used in this section of the class to help maintain a straight spine, whilst working with hamstring lengthening poses. From there the class heads towards seated forward bends. A chair is used in these poses to maximise the length of your spine, as you introduce twisting actions that encourage an improved range of motion. This approach towards forward bends will be helpful if you are practicing with stiffness in your spine, but will also benefit anyone wanting to improve the general mobility of this region of the body.


Key Poses: urdhva prasarita eka padasana, janu sirsasana, parsva upavista konasana, parivrtta upavita konasana


Equipment: Mat, chair, 2 blankets, 2 blocks, belt


Level: Advanced


Duration: 50 min

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Yoga Poses To Mobilise Your Spine - Weekly Advanced Class 67

Focus: This class will help to improve the mobility of your spine. Standing poses are the main emphasis of the sequence. Classical poses are adapted where necessary to help you focus on creating length and rotation. Many of the poses make use of a wall to help you gain better access to your spine.

As you work your way through the different back related aspects of the standing poses, your focus will be on on creating space for your spine, and keeping both sides of your torso even in length. This class will be helpful in releasing tension from your back. It will assist you to remove stiffness from your back, and help to bring about improved freedom of movement.


Key Poses: trikonasana, parsvakonasana, ardha chandrasana, parivrtta ardha chandrasana


Equipment: Mat,1 blankets, 2 blocks


Level: Advanced


Duration: 40 min

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Chest Opening Poses & Chair Twists - Weekly Advanced Class 66

Focus: This weeks advanced class contains poses that help to contain your upper back and open your chest. The initial part of the class uses a belt looped around your arms to gain access to the thoracic spine. For many people this is a stiffer region of the back, more prone to lifting and bulging. Poses are chosen that help you to bring a more even balance to this region of your spine. The sequence then heads in the direction of spine releasing chair twists. This is a great class for helping to both boost energy levels and improve the health of your spine.


Key Poses: trikonasana, virabhadrasana II, parvottanasana, parivrtta trikonasana, chair twists


Equipment: Mat, chair, 3 blankets, 2 blocks, belt


Level: Advanced


Duration: 50 min

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Plantar Fasciitis - Weekly Advanced Class 65

Focus: Poses that help to improve the health of your feet are the focus of this class. The sequence includes poses that help to relieve stiffness and soreness in the arch and heel region of the foot. It also looks at poses that bring mobility to the toes and calf muscles. It might be helpful for assisting with problems such as plantar fasciitis and heel spurs. It will also be well suited to anyone who spends long periods on their feet, or anyone suffering from fallen arches, or anyone interested in improving the way in which they stand on their feet.


Key Poses: Vajrasana, tadasana, virabhadrasana I, parsvottanasana, supta padangusthasana


Equipment: Mat, bolster, blanket, 2 blocks, belt


Level: Advanced


Duration: 50 min

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Bakasana - Weekly Advanced Class 64

Focus: This class teaches the arm balancing pose Bakasana (crane pose). It breaks the pose down into preparatory stages that can be beneficial when practiced in isolation, or as part of a step-by-step progression towards the full pose. Initially bakasana is taught from a standing position, and eventually from the inverted pose sirsasana II.

There are many benefits that come from regularly practicing Bakasana. It helps to strengthen your wrists, arms and abdominal muscles. It also helps to both open and tone the inner groins, and has a broadening effect on the upper back that can help to release the thoracic spine. In order to feel confident with this pose there is a particular need for persistence and regular practice. As a result, as you progress, it can help to build inner strength and resilience.


Key Poses: bakasana


Equipment: Mat


Level: Advanced


Duration: 20 min

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Vasisthasana, Parighasana and Abdominals - Weekly Advanced Class 63

Focus: This class includes some less commonly practiced miscellaneous poses. Initially the balancing pose vasisthasana is practiced alongside trikonasana and ardha chandrasana. Parighasana is then paired with parivrtta trikonasana and parivrtta parsvakonasana. Parighasana is a great pose for teaching you how to rotate your chest and spine whilst maintaining space in your abdomen, and length through the sides of your torso. These actions will help to improve your standing twists. Sirsasana (headstand) using a "block tower" and chair sarvangasana are also included in the sequence. Some abdominal strengthening poses such as urdhva prasarita padasana close out the class.


Key Poses: vasisthasana, parighasana, urdhva prasarita padasana


Equipment: Mat, chair, bolster, 2 blankets, 2 blocks, belt


Level: Advanced


Duration: 60 min

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Lolasana - Weekly Advanced Class 62

Focus: This weeks advanced class is devoted entirely to the arm balancing pose lolasana. For many people this is a notoriously difficult pose that is often avoided or thought to be impossible. This 20 minute, tutorial style class breaks the pose down into manageable stages that will be accessible to a broad range of people. Whether or not you are able to lift your body and swing like a pendulum, these stages will be beneficial in terms of strengthening your upper body, abdominal muscles, and legs. Familiarity with these teaching points will help to lead towards eventually practicing the pose with confidence. The quality of perseverance that this pose can foster should not be underestimated in the development of your practice.


Key Poses: lolasana


Equipment: Mat, 2 blocks


Level: Advanced


Duration: 20 min

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Dwi Pada Viparita Dandasana - Weekly Advanced Class 61

Focus: Dwi pada viparita dandasana is a backbend with numerous applications in an Iyengar yoga sequence. Supported versions of the pose can be used as an alternative for headstand, or simply as a chest opening restorative pose. Unsupported versions of the pose can be therapeutic for your neck, shoulders and upper back, or act as a transition pose, linking urdhva dhanurasana with a range of other more advanced backbends.

Dwi pada viparita dandasana is the sole focus of this weeks advanced class. No additional standing poses or inversions are included. Initially a supported version of the pose is used to create opening. Eventually the more classical unsupported version of the pose is explored. Methods and techniques are added where necessary to enable the backs of your shoulders to lift and your chest to open. Eventually you look at ways of evolving the pose towards other more advanced backbends such as chakra bhandasana.


Key Poses: dwi pada viparita dandasana


Equipment: Mat, chair, bolster, 3 blankets, 2 blocks, belt


Level: Advanced


Duration: 45 min

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Hamstrings, Hips and Twists - Weekly Advanced Class 60

Focus: The main focus of this class is forward bends, but it also contains inversions, twists, and an arm balancing pose. The class begins with some standing forward bends that help to lengthen your hamstrings. Headstand (sirsasana) is then included before a section of seated forward bends. The hip opening arkarna dhanurasana is then practiced before working with the strengthening arm balance eka hasta bhujasana. The twisting component of the class looks to develop the arm clasping actions of marichyasasa III and ardha matsyendrasana. Shoulderstand (sarvangasana) finishes the class. This challenging sequence contains a comprehensive cross section of poses. It will help to benefit many different regions of the body. The qualities of strength, balance and flexibility will all be cultivated.


Key Poses: utthita hasta padangusthasanakrounchasana, marichyasana III, eka hasta bhujasana, sirsasana, sarvangasana


Equipment: Mat, 3 blankets, 2 blocks, belt


Level: Advanced


Duration: 65 min

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Standing Poses in 50 Minutes - Weekly Advanced Class 59

Focus: This weeks class follows a classic sequence of standing poses. You are guided through a comprehensive group of 15 standing asanas. Some poses that involve balance are included, as are strengthening poses, and of course poses that help to improve mobility and stability. For Iyengar practitioners it is important to regularly return to this group of poses to help maintain a healthy and balanced overall practice. This grounding style of class is well suited to times of instability or change.


Key Poses: most standing poses are included


Equipment: Mat,1 blanket, 2 blocks


Level: Advanced


Duration: 50 min

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Knees, Quads, Glutes & Twists - Weekly Advanced Class 58

Focus: This weeks class focusses on yoga poses that help to release your gluteals and hip flexors. Tightness in these areas can contribute to poor overall posture, and increase the likelihood of lower back ailments. You might also find that several poses in the class help to improve your quadriceps flexibility. This sequence adapts classical poses such as eka pada rajakapotasana to target these areas. Some spine releasing seated twists conclude this miscellaneous style class. It might be helpful for runners and cyclists, or anyone practicing with tightness in their hips, thighs and glutes.


Key Poses: supta virasana, eka pada rajakapotasana, supta padangusthasana


Equipment: Mat, 2 bolsters, 3 blankets, 2 blocks, belt


Level: Advanced


Duration: 60 min

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Yoga For Menstruation - Weekly Advanced Class 57

Focus: This class focusses on restorative poses that help to relax the abdominal region, and soothe the nervous system. This type of sequence is commonly practiced by women in the Iyengar method during menstruation. During this time inversions are avoided; as are poses that compress or harden the abdomen; and practice sequences are given an energy preserving emphasis. This class shows one way that such a sequence can evolve. Although often used in relation to womens health, this style of class will also be enjoyable and beneficial for men as well. This calming, rejuvenating class will also help to promote relaxation and combat stress.


Key Poses: supta baddha konasana, setu bandha sarvangasana, upaashrayi upavista konasana


Equipment: Mat, chair, 2 bolsters, 3 blankets, 2 blocks, belt


Level: Advanced


Duration: 65 min

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Dropping Back - Weekly Advanced Class 56

Focus: This class will teach some of the techniques that will help you build towards dropping back into urdhva dhanurasana (wheel pose) from a standing position. Engaging your arm and leg muscles without shortening your spine is a common theme throughout the poses in the sequence. The class runs over 70 minutes long. This allows ample time to cover a wide range of backbends and techniques. Chairs, walls and other supports are used where needed to help explore this group of poses. The sequence also includes preparatory stages that will benefit students who may still be consolidating urdhva dhanurasana. More experienced students eventually work to enter this pose by walking their hands up and down a wall.


Key Poses: urdhva dhanurasana, ustrasana, viparita dandasana


Equipment: Mat, chair, bolster, 2 blankets, 2 blocks, belt


Level: Advanced


Duration: 70 min

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Yoga Poses For Scoliosis - Weekly Advanced Class 55

Focus: This weeks class focusses on standing and seated poses that simultaneously lengthen and turn your spine. Although helpful for a broad range of body-types, the class may be especially beneficial for anyone with a mild scoliosis. In most of the poses in the class you are gripping the frame of a chair with your hands. This increases your ability to adjust the position of your spine and ribcage. Emphasis is placed throughout the class on promoting a straight back, whilst minimising any sideways curvature of the spine.

The sequence begins with some shoulder opening poses that bring awareness to the alignment of your torso. It then proceeds towards standing and seated forward bends and twists. The class finishes with a supported version of savasana that helps to bring openness and symmetry to your chest.


Key Poses: trikonasana, parsvottanasana, parivrtta trikonasana, paschimottanasana


Equipment: Mat, chair, 3 blankets, 2 blocks, belt


Level: Advanced


Duration: 45 min

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Standing Poses With Inversions - Weekly Advanced Class 54

Focus: This hour long class includes sirsasana (headstand) and sarvangasana (shoulderstand) alongside a challenging standing pose sequence. The class explores fundamental Iyengar standing pose techniques. Seven of the main standing asanas are taught in depth, with an emphasis being placed on actions that relate to your feet and legs. Expect that this class will strengthen your legs whilst deepening your understanding of standing pose alignment. Find new layers of understanding with this fresh look at familiar poses.


Key Poses: trikonasana, parsvakonasana, ardha chandrasana, virabhadrasana I & II, parivrtta trikonasana, parsvottanasana, sirsasana, sarvangasana


Equipment: Mat, 3 blankets, 2 blocks, belt


Level: Advanced


Duration: 60 min

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Advanced Chair Backbends - Weekly Advanced Class 53

Focus: This class is an ideal re-entry into backbends for 2018. The sequence mainly contains chair backbends. It culminates in a supported variation of the advanced backbend vrschikasana (scorpion pose).

The class is an opportunity to reconnect with some of the benefits that can be gained from this group of poses. Backbends are powerful poses that can have a transformative effect on both your body and mind. They can help to bring strength and suppleness to your spine, and assist in improving your overall posture. Traditionally, backbends have been thought of as yoga poses that stimulate the nervous system, and raise energy levels. They can also help to impart a sense of psychological strength and resilience.


Key Poses: urdhva mukha svanasana, urdhva dhanurasana, vrschikasana


Equipment: Mat, chair, bolster, 2 blankets, 2 blocks, belt


Level: Advanced


Duration: 55 min

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Sequence For The New Year - Weekly Advanced Class 52

Focus: Standing poses are ideal poses with which to renew your practice for the new year. This class brings you back to the foundations of standing poses, but from the perspective of an experienced practitioner. Grounding, strengthening and energising; this sequence covers most of the key asanas from the standing group. It is an ideal way to kick start your practice for 2018.


Key Poses: standing poses


Equipment: Mat, 2 blankets, 2 blocks


Level: Advanced


Duration: 50 min

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Handstand and Forearm Balance - Weekly Advanced Class 51

Focus: This class focusses on adho mukha vrksasana (handstand) and pincha mayurasana (forearm balance). In addition to the complete classical poses, preparatory positions are also included that will help to strengthen your body and refine your technique. A method for kicking up into a handstand with your feet together in a "bunny hop" action is also explored. Whether you are experienced or newer to these poses, this class gives you an opportunity to delve deeper into these fundamental inversions.


Key Poses: adho mukha vrksasana, pincha mayurasana


Equipment: Mat, chair, bolster, blanket, 2 blocks, belt


Level: Advanced


Duration: 40 min

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Upavista, Paripurna and Niralamba - Weekly Advanced Class 50

Focus: This class balances abdominal strengthening poses with energy preserving forward bends. Headstand and shoulderstand are also featured in the sequence. Forward bends are approached actively. An emphasis is placed on keeping your upper back as straight as possible and your chest as open as possible. This approach is introduced with the standing poses parsvottanasana, then linked with upavista konasana and paschimottanasana.

The abdominal section of the class features several versions of paripurna navasana. Both supported and unsupported versions of this abdominal strengthening asana are taught. The latter part of the class focusses on niralamba sarvangasana. This version of sarvangasana can be especially soothing and calming for the nervous system.


Key Poses: Upavista konasana, paripurna navasana, niralamba sarvangasana


Equipment: Mat, chair, bolster, 3 blankets, 2 blocks, belt


Level: Advanced


Duration: 50 min

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Ujjayi, Kumbhaka and Viloma - Weekly Advanced Class 49

Focus: Pranayama and restorative yoga are the main focus of this class. The class culminates in a variety of pranayamas performed in both the lying and seated positions. Chest opening restorative poses make up the first section of the sequence. These poses help to bring relaxation to your body and an inward focus to your mind. The set up for both setu bandha sarvangasana and viparita karani are explored in detail.

Pranayama begins in the latter part of the class. Initially you are guided in how to lengthen your breath in the reclining savasana position. From there you head in the direction of antara kumbhaka where you retain your breath after inhalation, and eventually add pauses to your inhalation with viloma breathing. These same pranayamas are then developed in an upright seated position. Although tagged as an advanced class, this sequence will also benefit less experienced students with a genuine interest in the breath component of Iyengar Yoga.


Key Poses: Ujjayi pranayama, antara kumbhaka, viloma pranayama, savasana.


Equipment: Mat, bolster, 3 blankets, 2 blocks


Level: Advanced


Duration: 55 min

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Eka Pada Viparita Dandasana - Weekly Advanced Class 48

Focus: This backbend class leads in the direction of eka pada viparita danadasana. The techniques of this famous asana are initially broken down and explored in preparatory poses before being brought together in the full pose at the end of the class. The class has a longer time duration which allows you sufficient time to build up to the pose. The ability to lift into urdhva dhanurasana (wheel pose) is a prerequisite for joining in with this class.

The backbend component of the class begins with a series of reclining poses where blocks are used to lift and open the thoracic spine. From there a chair is used to introduce the characteristic leg action of eka pada viparita dandasana. Once you are able to raise your top leg in a supported position, the next stage is to attempt the full pose independently.


Key Poses: Urdhva dhanurasana, dwi pada viparita dandasana, eka pada viparita dandasana


Equipment: Mat, chair, 2 blankets, 2 blocks


Level: Advanced


Duration: 65 min

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Standing Poses in 45 Minutes - Weekly Advanced Class 47

Focus: This class takes a detailed look at standing poses without including inversions. Most of the 45 minute duration of the class is spent in standing poses. The class will be well suited to times when you are looking for a grounding sequence to strengthen and stabilise.

The teaching instruction will help to improve your ability to balance, whilst adjusting and refining. This type of "dynamic" balance is woven throughout a number of the standing poses. You learn to stabilise certain areas of your pose, whilst bringing movement to other areas. This class requires minimal extra equipment or props.


Key Poses: trikonasana, parsvakonasana, virabhadrasana I & II, ardha chandrasana, parivrtta trikonasana, parivrtta parsvakonasana


Equipment: Mat, blanket, 2 blocks


Level: Advanced


Duration: 45 min

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Iyengar Yoga Restorative Poses - Weekly Advanced Class 46

Focus: This class consists entirely of Iyengar Yoga restorative poses. The class will be great for helping you to relax and de-stress. A sequence such as this will be beneficial for various reasons. It might be that you practice these poses because you are feeling lower in energy. It might be that they help you when you are feeling unwell. You might use these poses as a way of preparing for pranayama. If you are someone who more regularly practices active, stimulating poses then this sequence might be just what you need to bring to bring back some balance.

A number of the more well known and widely practiced restorative poses are included in this class. The set up for each pose, and the arrangement of associated yoga props is taught in detail. Breath awareness is emphasised throughout the class. Methods for deepening relaxation are also explored.


Key Poses: savasana, setu bandha sarvangasana, viparita karani, supta baddha konasana


Equipment: Mat, chair, bolster, 3 blankets, 2 blocks, belt


Level: Advanced


Duration: 55 min

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Iyengar Yoga Chair Backbends - Weekly Advanced class 45

Focus: This class contains several chair backbends that are regularly used within the Iyengar Yoga method. Techniques for setting up the poses are explored in detail. Ways of adjusting and aligning yourself whilst in the poses are also explored in detail. In order to prepare your body for working with these poses, you start this class by linking some sun salutes with standing poses. The standing poses that are included share common techniques with backbends.

From there you head directly to chair backbends. Initially you work with a version of upward facing dog pose. You then head towards chair backbend variations of urdhva dhanurasana (bridge pose). Some of these poses are great for giving newer students a more supported experience of the pose. They might also be helpful at times when you are lower in energy. More experienced practitioners will also find that they are useful at the beginning of a backbend session where they can help to create opening and space.


Key Poses: Surya namaskar, urdhva mukha svanasana, urdhva dhanurasana


Equipment: Mat, chair, 2 blankets, 2 blocks, belt


Level: Advanced


Duration: 45 min

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Active Forward Bends - Weekly Advanced Class 44

Focus: In addition to some familiar poses, this class includes some less commonly practiced forward bends and seated poses. Several poses in the class share a common method of gripping your big toe with your fingers. This clasp is emphasised throughout the class. Poses may depend on it in order to maintain balance, chest opening or spinal lift. Don't underestimate the strengthening effect this class will have on your hands and feet.

This class will also help to improve flexibility in your hamstrings, adductors and hips. Some of the more advanced poses such as kurmasana, akarna dhanurasana and krounchasana are presented in ways which will help to introduce newer students, whilst challenging more experienced students.


Key Poses: Kurmasana, ubhaya padangusthasana, akarna dhanurasana, krounchasana


Equipment: Mat, 2 blankets, 2 blocks, belt


Level: Advanced


Duration: 40 min

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Standing Poses and Headstand Leg Variations - Weekly Advanced Class 43

Focus: This class follows a classic Iyengar Yoga approach to standing poses. The particular order of the poses in this sequence is commonly used, and is an ideal way to practice standing poses. Most of the asanas from the standing group are included in this class. They range from poses that strengthen, to ones that improve flexibility and balance, to back releasing twists.

After standing poses you head towards inversions. This class includes a number of the leg variations that stem from sirsasana (headstand). It is necessary to be able to free balance in headstand for a couple of these variations, but the majority of them can be performed with the support of a wall. From headstand you head to a supported chair sarvanagasana and then to savasana.


Key Poses: standing poses, salamba sirsasana, parsva sirsasana, parivrtta eka pada sirsasana, chair sarvangasana


Equipment: Mat, chair, bolster, 2 blankets, 2 blocks, belt


Level: Advanced


Duration: 50 min

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Shoulders - Weekly Advanced Class 42

Focus: This 40 minute class is filled with yoga poses to help improve your shoulder mobility. The class concentrates exclusively on shoulders. Classical yoga poses are included alongside adapted yoga therapy poses. The class may be helpful for students who are working with shoulder problems or injuries. It will also benefit anyone wanting to focus on improving their shoulder mobility. It may also be of interest to anyone who would like an insight into the techniques of Iyengar Yoga, and how they relate to shoulders.


Key Poses: Adho mukha svanasana, gomukhasana, garudasana, anantasana


Equipment: Mat, chair, bolster, 2 blankets, 2 blocks, belt


Level: Advanced


Duration: 40 min

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Shoulder Opening Standing Poses - Weekly Advanced Class 41

Focus: This 35 minute class will help to improve the mobility of your shoulders. Some specific shoulder poses are included in the sequence, but in addition to this, adaptations have been made to other classical poses in order to focus on shoulders. You will be guided through adaptations of standing poses such as trikonasana, virabhadrasana I and parsvottanasana enabling you to work on your shoulders whilst still improving your leg strength and flexibility. Some of the adjustments will help you to challenge your shoulders, whilst other adjustments will assist people needing to accomodate shoulder problems.

Increasing the mobility of your shoulders will help to not only improve your overall posture, it may also help to develop your full spectrum of yoga poses. Poses such as backbends and twists in particular may start to come more easily as your shoulders progressively open.


Key Poses: Garudasana, gomukhasana, trikonasana, virabhadrasana I, parsvottanasana


Equipment: Mat, 2 blankets, 2 blocks, belt


Level: Advanced


Duration: 35 min

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Supine Pranayama - Weekly Advanced Class 40

Focus: This class helps you to work with breath awareness, relaxation and pranayama. The first couple of poses in the sequence help to direct your attention inwards, towards your body and breath. You then lie back over yoga blocks to release your diaphragm, open your chest and bring clarity to your breath. A long savasana then helps you to relax more deeply whilst maintaining awareness of your breath.

The pranayama section of the class is practiced solely from a lying, supine position. You start with the more consciously long and deep ujjayi breath, and then head towards viloma pranayama where the breath is drawn in and out in stages. Practicing this sequence before bedtime might assist you in establishing healthy sleep patterns.The class will be helpful any time you are wanting to de-stress and unwind.


Key Poses: Savasana, ujjayi pranayama, viloma pranayama


Equipment: Mat, bolster, 2 blankets, 2 blocks, belt


Level: Advanced


Duration: 35 min

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Backbends in 45 Minutes - Weekly Advanced Class 39

Focus: This class fits backbends and inversions into a 45 minute sequence. It starts with some warming leg stretches that will help to prepare your body for the backbends that will follow. From there you head to salamba sirsasana (headstand) and work with several of the leg variation that stem from this pose.

The backbend component of the class starts with urdhva mukha svanasana (up dog). In this pose you look at ways of linking the lift in your arms to the lift in your chest. A couple of chair backbends follow where some shoulder opening arm variations are included. Finally you work with urdhva dhanurasana, before releasing your back and cooling down. This class will be well suited to busy times when you are in need of an energy boost.


Key Poses: Urdhva mukha svanasana, dwi pada viparita dandasana, urdhva dhanurasana


Equipment: Mat, chair, bolster, 2 blankets, 2 blocks, belt


Level: Advanced


Duration: 45 min

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Hamstrings and Knee Care - Weekly Advanced Class 38

Focus: This class demonstrates some simple ways of giving your knees extra support whilst working with standing poses. The class is categorised as focussing on hamstrings, but in addition to this it will also help to improve general flexibility of your legs and hips. Most of the major standing poses from this level are included in the sequence. Some of the bent leg poses are adjusted so that the ball of your front foot is placed up the wall. This will help to promote a healthy alignment of your legs generally, and knees specifically. Using the wall in this way can help to maintain space and stability within the knee joint. Throughout the class an emphasis is given to ways in which the standing poses can be used to strengthen the muscles associated with the knees. This class will be great for anyone who is needing to take particular care of their knees. It will also suit anyone who is wanting to see traditional standing poses from a new perspective.


Key Poses: Standing poses


Equipment: Mat, blanket, 2 blocks


Level: Advanced


Duration: 50 min

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Abdominal Strength - Weekly Advanced Class 37

Focus: This class concentrates on yoga poses that help to improve abdominal strength. No standing poses or inversions are included in this 30 minute sequence. The reclining leg stretches supta padangusthasana are used at the start of the class to prepare your body for the abdominal poses that will follow. From there you are straight into abdominal strengthening poses.

Urdhva prasarita padasna is taught initially from a static position with you lying on your back and holding your legs upright. From there the pose develops more dynamically as you raise and lower your legs at 30° and 60° intervals.

Paripurna navasana is then practiced in stages of gradually increasing difficulty. The support of a wall is used if necessary. Finally a version of pavana muktasana is used to help strengthen your obliques.


Key Poses: Urdhva prasarita padasana, pavana muktasana, paripurna navasana


Equipment: Mat, blanket, belt


Level: Advanced


Duration: 30 min

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Ujjayi And Viloma Pranayama - Weekly Advanced Class 36

Focus: The focus of this class is restorative yoga poses and pranayama. The 60 minute duration of the sequence allows ample time for a range of preparatory chest opening poses at the start of the sequence. These poses help to achieve the required state of relaxation that is necessary for progressing to pranayama. Although intended for experienced students, this class does not include any complicated inversions, and as such will also be suitable for interested students who are newer to pranayama.

The first section of this class includes poses such as supta baddha konasana, viparita karani and setu bandha sarvangasana. From there you begin to focus more on your breath. Both ujjayi and viloma pranayamas are practiced in both reclining and seated positions. For this class a chair is used for sitting pranayama as opposed to the more traditional cross leg position. This will be of assistance if you are working with problems associated with your back, hips or knees. This will be a great class for anyone looking to deepen their understanding of basic pranayama, but also will suit people just wanting a sequence to help with relaxation and stress relief.

 


Key Poses: Supta baddha konasana, setu bandha sarvangasana, viparita karani, savasana, ujjayi and viloma pranayama


Equipment: Mat, chair, bolster, 2 blankets, 2 blocks, belt


Level: Advanced


Duration: 60 min

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Up Dog, Camel And Bridge Pose - Weekly Advanced Class 35

Focus: This class follows a classic backbend sequence. Initially you focus on energising inversions. From there you progress to standing poses that help to open your chest, and bring elasticity to your spine.

The backbend section of the class begins with urdhva mukha svanasana (upward facing dog pose). In this pose you will focus on accessing and lifting the central core of the body where the spine is positioned. From there ustrasana (camel pose) is explored in terms of how to best position your pelvis. Finally urdhva dhanurasana (bridge pose) is practiced in stages that gradually bring you deeper into the pose.


Key Poses: Urdhva mukha svanasana, ustrasana, urdvha dhanurasana


Equipment: Mat, bolster, 2 blankets, 2 blocks, belt


Level: Advanced


Duration: 50 min

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Hanumanasana (Monkey Pose) - Weekly Advanced Class 34

Focus: Hanumanasana, or monkey pose is an asana that bears some resemblance to the modern gymnastic front splits. The full pose requires considerable flexibility of the hamstrings, quads, groins and hip flexors. Supported versions of the pose can help experienced students with stiffer bodies to improve flexibility in these muscle groups.

This 30 minute tutorial style class shows how props can be used to make hanumanasana accessible to most body types. In addition to this pose the class also includes asanas that help to improve overall flexibility in the muscles associated with legs and hips. This will be an ideal class to practice when you are limited with time but wanting to improve flexibility.


Key Poses: Hanumanasana, eka pada rajakapotasana


Equipment: Mat, bolster, 2 blankets, 2 blocks


Level: Advanced


Duration: 30 min

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Standing Poses And Inversions - Weekly Advanced Class 33

Focus: This class consists of a classical standing pose sequence that would commonly be practiced in an Iyengar Yoga studio. The class starts with active inversions like adho mukha vrksasana (handstand) and pincha mayurasana (forearm balance). These poses help to build some energetic momentum.

From there the class systematically works through standing poses. Links and common threads are woven throughout the standing pose sequence.

In headstand you learn how to come in and out of the pose with straight legs. The headstand leg variation urdhva dandasana is then explored in detail. The combined work on both inversions and standing poses will help you to cultivate balance, strength and stability.


Key Poses: adho mukha vrksasana, pincha mayurasana, salamba sirsasana, urdhva dandasana, standing poses


Equipment: Mat, 2 blankets, 2 blocks, belt


Level: Advanced


Duration: 50 min

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Covering All Areas - Weekly Advanced Class 32

Focus: This class includes asanas from all of the main groupings of yoga poses. It is an ideal sequence for all-round practice maintenance.

Standing poses are used at the beginning of the class to bring movement and energy to your body. From there you head to a couple of forward bends before working with a version of the twisting poses ardha matsyendrasana. Eventually you are guided through some basic backbends before settling into the restorative setu bandha sarvangasana. Most of the main inversions from this level are also included in the class.

Expect that this class will help to bring health and balance to all areas of your practice.


Key Poses: Standing poses, forward bends, inversions, backbends, restorative


Equipment: Mat, bolster, 2 blankets, 2 blocks, belt


Level: Advanced


Duration: 50 min

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Arm Balances - Weekly Advanced Class 31

Focus: This 30 minute class focusses exclusively on arm balances. You are guided through six of these challenging, yet energising poses. Arm balances are strengthening poses on both a physical and mental level. They help to build confidence and impart a sense of lightness to the body. Wrists, arms, chests and abdominal muscles are all toned by these poses.

Arm balances require you to support your full body weight with your arms. The class begins with chaturanga and vasisthasana where your feet remain on the floor, and progresses to poses such as tittibhasana and bhujapadasana where your feet are taken completely off the floor.

Each of the arm balances in this video are explored in detail with step by step instructions. Preparatory stages are included for the benefit of students who are newer to these poses.


Key Poses: Chaturanga dandasana, vasisthasana, eka hasta bhujasana, dwi hasta bhujasana, bhujapadasana, tittibhasana


Equipment: Mat, blanket, 2 blocks


Level: Advanced


Duration: 30 min

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Tittibhasana And Other Poses - Weekly Advanced Class 30

Focus: Tittibhasana is an arm balance that shares common ground with forward bends. This class heads in both the direction of arm balances and forward bends. To prepare for the arm balances you are guided through several standing poses where an emphasis is placed on using your arms to support your body weight.

From there you work with a set of three arm balances that help to strengthen wrists and develop the arm, chest and abdominal muscles. Tittibhasana and the related pose dwi hasta bhujasana are both explored in detail. The sequence finishes with the challenging forward bend kurmasana.

This energising class will help to improve overall body strength and flexibility.


Key Poses: chaturanga dandasana, tittibhasana, dwi hast bhujasana, kurmasana


Equipment: Mat, chair, bolster, 2 blankets, 2 blocks, belt


Level: Advanced


Duration: 50 min

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Vrschikasana (Scorpion Pose) - Weekly Advanced Class 29

Focus: Chair backbends are again the focus of this weeks advanced class. In this class you will be guided through various versions of backbends that lead towards vrschikasana (scorpion Pose). Vrschikasana is an inverted backbend that uses pincha mayurasana (forearm balance) as a starting position. Eventually this pose is practiced free-balancing away from a wall, but here a chair and wall are used to assist you in focussing on key techniques.

On the way to vrschikasana the sequence begins with some standing poses linked with surya namaskar. Upward facing dog pose is explored with and without support, and urdhva dhanurasana is practiced lying over the frame of a chair.

Practice this class in tandem with its companion class, Weekly advanced Class 24, to expand your repertoire of chair backbends, and consolidate your understanding of this important group of poses.


Key Poses: Urdhva mukha svanasana, urdhva dhanurasana, vrschikasana 


Equipment: Mat, chair, bolster, 2 blankets, 2 blocks


Level: Advanced


Duration: 45 min

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Leg And Back Release - Weekly Advanced Class 28

Focus: This 35 minute class will be perfectly suited to times when you are feeling lower in energy, but wanting to keep your home practice momentum moving forwards. This sequence will be great for practicing later in the evening; or after long periods spent on your feet; or at times when you are feeling fatigued, or any time when your legs or back need some release.

The sequence begins with leg stretches from a reclining position. Poses that are normally practiced from the floor are taught here with elevated legs and the support of a wall. At no point in the class are you weight bearing on your feet. More classical forward bends are eventually included in the latter part of the class.

Expect that this calming class will help to improve the flexibility of your leg muscles, hips and lower back, whilst preserving energy levels.


Key Poses: supta padangusthasana, upavista konasana, urdhva paschimottanasana, ubhaya padangusthasana 


Equipment: Mat, 2 blankets, belt


Level: Advanced


Duration: 35 min

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Express Standing Poses II - Weekly Advanced Class 27

Focus: This class is the second in a series of shorter duration videos focussing on standing poses. You will be guided through a sequence of standing poses in around half an hour. It is a class that will be well suited to busy periods in your life when you are looking to maintain your practice without having a lot of free time. Equally, it can be practiced in addition to other classes when time and energy permits.

Most of the key standing poses from this level are included in this class. Like the preceding class in this series, it will help to foster stability, strength and balance. Familiar poses are approached from new angles and perspectives. Although the class does not include inversions, the approach to each pose is geared towards experienced students.


Key Poses: Trikonasana, Parsvakonasana, Virabhadrasana I, Parvottanasna, Parivrtta Trikonasana


Equipment: Mat, 2 blankets, 2 blocks, belt


Level: Advanced


Duration: 35 min

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Shoulders And Twists - Weekly Advanced Class 26

Focus: This class begins with a focus on poses that improve flexibility and strength in your shoulders. Standing poses such as parsvottanasana and trikonasana are adapted to emphasise shoulder opening. Vasisthasana is used to help improve shoulder mobility and stability.

From there you head in the direction of twisting poses. You are guided through a variety of twists. In addition to standing and seated twists you also work with the twisted inversion parsva sirsasana. The latter part of the class then focusses on chair twists.

In addition to freeing up your shoulders, this class will also help to improve flexibility in your thoracic spine, and release tension from your lumbar spine.


Key Poses: vasisthasana, parsva sirsasana, chair twists


Equipment: mat, chair, bolster, 2 blankets, 2 blocks, belt


Level: Advanced


Duration: 50 min

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Relaxation And Breath Awareness - Weekly Advanced Class 25

Focus: Initially this class works with poses that help to release and relax the abdomen and diaphragm region. These positions are commonly relaxing on both a physical and mental level. They make an ideal perspective for watching the breath. Breath awareness is the primary focus in this class. You will be guided in how to observe you breath in supported standing poses, reclining leg stretches, passive chest opening poses and inversions.

The latter part of this restorative class is devoted to lying still in savasana, and deepening your breath with ujjayi pranayama. Pranayama is touched on in both lying and sitting positions. This will be a great class for rejuvenation and stress relief.


Key Poses: supta baddha konasana, setu bandha sarvangasana, viparita karani, savasana, ujjayi pranayama


Equipment: Mat, chair, bolster, 2 blankets, 2 blocks, belt


Level: Advanced


Duration: 50 min

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Dwi Pada Viparita Dandasana - Weekly Advanced Class 24

Focus: It is often difficult to remain in challenging backbend poses like dwi pada viparita dandasana for any significant amount of time. Because of this, whilst in the pose you might experience areas of resistance in your body without the feeling of being able to release them. Hurrying these poses can give the sense of stiffness being compounded rather than reduced. Here is where practicing backbends with a chair can be helpful.

The chair offers support in positions that would otherwise require muscular effort and stamina. Rather than creating hardness, the chair holds your body like a frame, allowing you to soften, open and breathe. This approach to backbends enables you to stay longer in poses with more composure. The benefit of the pose has more time to soak into your body, and corrective change is more likely to occur.

This class guides you through numerous versions of chair backbends culminating in dwi pada viparita dandasana and eka pada viparita dandasana. You will learn techniques that will help to increase mobility in your upper back and shoulders. Clear and detailed instruction is given with the set up for each pose.


Key Poses: dwi pada viparita dandasana. eka pada viparita dandasana


Equipment: Mat, chair, 2 blankets, 2 blocks, belt


Level: Advanced


Duration: 60 min

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Standing And Seated Forward Bends - Weekly Advanced Class 23

Focus: Forward bends are often thought of as seated yoga poses. When you are newer to yoga it is often easier to learn techniques for forward bends in a standing position. When standing, you are more able to use your leg strength to support you spine and keep your chest open. This approach is still beneficial when you become more experienced. Standing forward bends help to prepare you physically and mentally for a sequence of seated forward bends.

This class includes several such standing forward bends. You are guided through uttanasana, utthita hasta padangusthasana and urdhva prasarita eka padasana. From there you work with a couple of standing poses that utilise forward bend techniques. Eventually you transition to some seated hip opening poses, and then forward bends working from the floor.


Key Poses: Utthita Hasta Padangusthasana, Urdhva Prasarita Eka Padasana, Parsvottanasana, Parivrtta Trikonasana, Paschimottanasana


Equipment: Mat, chair, bolster, 2 blankets, 2 blocks, belt


Level: Advanced


Duration: 60 min

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Advanced Backbend Variations - Weekly Advanced Class 22

Focus: This sequence of backbend variations is intended for advanced students who have an established, regular backbend practice. The starting point for the backbends in this class is Urdhva Dhanurasana (bridge pose). The ability to confidently practice this pose is a prerequisite for the more advanced poses that follow. Each of these more advanced backbends are approached in safe and sustainable stages. Supports are used where necessary to help anyone newer to the poses, and more experienced students are given the freedom to go deeper.

Ustrasana (camel pose) is developed into Kapotasana where your hands reach back onto a wall.  Dwi Pada Viparita Dandasana is practiced in stages with the option of eventually coming to Eka Pada Viparita Dandasana. Vrschikasana (scorpion pose) is learnt with the support of a chair and a wall. Eka Pada Rajakapotasana (pigeon pose) is practiced with a belt to catch your foot and blankets to support your hips. This classic group of backbends are much loved by many yoga practitioners for their energy, strength and beauty.


Key Poses: Kapotasana, Urdhva Dhanurasana, Dwi Pada Viparita Dandasana, Eka Pada Viparita Dandasana, Vrschikasana, Eka Pada Rajakapotasana


Equipment: Mat, chair, bolster, 2 blankets, 2 blocks, belt


Level: Advanced


Duration: 70 min

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Improve Your Balance - Weekly Advanced Class 21

Focus: One of the often overlooked benefits of yoga is the way in which it can improve your sense of balance. The ability to balance in a yoga pose is imperative right from the beginning. Before a pose can be adjusted or improved you need first to be able to balance in that pose. Many of the instructions that you are given as a beginner help you to improve stability and balance. It is important that this focus is not lost as you progress with your yoga practice.

This class focusses on the concept of balance through a range of different poses. In poses like handstand and forearm balance you will be challenging yourself to balance away from the support of a wall. Tips and techniques are shared to help with these inverted poses, as well as other poses where you are balancing on your feet.

Balance is explored in poses that are challenging, but also in more naturally stable positions such as dog pose and Sukhasana. You can expect that this class will help to strengthen and stabilise your body, but of equal importance will be its effect in sharpening your mental focus.


Key Poses: Adho Mukha Vrksasana, Pincha Mayurasana, Utthita Hasta Padangusthasana, Ardha Chandrasana


Equipment: Mat, 2 blankets, 2 blocks, belt


Level: Advanced


Duration: 45 min

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Linking Sun Salutes With Standing Poses - Weekly Advanced Class 20

Focus: This class contains an assortment of poses covering most of the different pose categories. You begin working with poses that open your hips and glutes. From there you focus on some miscellaneous standing poses that are often overlooked in standing pose sequences. Garudasana is a great pose for improving your balance, as well as opening your shoulders. Utkatasana can help to strengthen your knees, and release your lower back. Parighasana is a great link between standing and seated poses.

The class then explores Surya Namaskar (sun salutations). You will be moving more dynamically through this section of the class. Standing poses are then linked with the salutes in a flowing sequence of movements. Some calming forward bends are then added to round off a class that explores the full spectrum of yoga poses.


Key Poses: Surya Namaskar, Utkatasana, Garudasana, Parighasana


Equipment: Mat, 2 blankets, 2 blocks, belt


Level: Advanced


Duration: 60 min

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Twists And Abdominals - Weekly Advanced Class 19

Focus: Twists and abdominal poses often get overlooked when putting together a practice sequence. These poses are the main focus of this class. Twists have traditionally been seen as purifying poses. From a yoga perspective they are thought to assist the health of the abdominal organs. The "wringing" action that comes with these poses is thought to penetrate in a cleansing way deep into the body. Twists are also great for releasing stiffness in the back. They can help to improve the mobility and overall functioning of the spine.

From twists, this class then focusses on abdominal strengthening poses. Improving your abdominal strength can help to improve your overall posture and balance. This might assist the development of other areas of your yoga practice. Having stronger abdominal muscles can also help to give your spine more support. This class will look at ways of modifying the abdominal pose Paripurna Navasana. This will be especially helpful for anyone working with a sore back or tight hamstrings.


Key Poses: Bharadvajasana, Marichyasana III, Urdhva Prasarita Padasana, Paripurna Navasana


Equipment: Mat, chair, 2 blankets, 2 blocks, belt


Level: Advanced


Duration: 45 min

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Yoga Poses To Calm The Breath - Weekly Advanced Class 18

Focus: All of the poses included in this class help to remove tension from the body generally, but the diaphragm region specifically. Releasing this area of the body enables you to more effectively observe your breath whilst staying in a yoga pose. This class guides you through a series of poses that have a calming effect on your breath.

You begin with some adaptations of familiar poses making sure that your chest is as open as possible. The poses are supported where possible so as to minimise muscular hardness. You eventually head in the direction of pranayama via some restorative reclining poses. This class will have a calming and rejuvenating effect on the breath, mind and body.


Key Poses: Supta Baddha Konasana, Uttanasana, Adho Mukha Svanasana, Setu Bandha Sarvangasana, Savasana


Equipment: Mat, chair, bolster, 2 blankets, 2 blocks, belt


Level: Advanced


Duration: 60 min

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Four Essential Backbends - Weekly Advanced Class 17

Focus: A thorough grasp of the four backbends presented in this video allows other more advanced backbends to naturally evolve. All of the fundamental actions used in backbends are contained within these poses.

The ability to lift up into Urdhva Dhanurasana (bridge pose) is a pivotal point that gives you access to a wider range of new poses. For this reason it is explored in detail in this class. You are guided through two common methods that assist in raising your head off the floor and straightening your elbows. Anyone not yet able to lift up independently in the pose will be able to consolidate the leg actions of the related pose Chatushpadasana.

Urdhva Mukha Svanasana and Ustrasana are also looked at in detail in this class. You will learn ways of using your legs in order to maximise the opening of your upper back and chest. In addition to backbends this class also contains inverted poses such as headstand, forearm balance and handstand.


Key Poses: Urdhva Mukha Svanasana, Ustrasana, Chatushpadasana, Urdhva Dhanurasana


Equipment: Mat, 2 blankets, 2 blocks, belt


Level: Advanced


Duration: 50 min

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Paschimottanasana, Key Forward Bend - Weekly Advanced Class 16

Focus: Paschimottanasana is is a pose from which many other forward bends grow. A thorough understanding of this pose allows other more advanced poses to naturally evolve. For many people it is a particularly challenging pose because of its ability to bring us into direct contact with stiffness in the hamstrings and spine. It doesn't mean that we need to wait for this stiffness to subside before we can practice Paschimottanasana. Stiff bodies are able to approach the pose just as effectively as more flexible bodies. Balancing all the various elements in the pose has priority over how close you come to placing your forehead on your shins.

This class highlights all the key elements of Paschimottanasana. You will learn how the feet work; how the action of the legs helps to support the spine; how to maximise the opening in your chest, and minimise the rounding in your upper back. You will be guided through various versions of the pose, some of which will enable more experienced students to get deeper into the pose, and some that will help less flexible students to feel more freedom.


Key Poses: Paschimottanasana


Equipment: Mat, chair, 2 blankets, 2 blocks, belt


Level: Advanced


Duration: 50 min

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Balancing Opposites, Standing Poses - Weekly Advanced Class 15

Focus: One of the signs of making progress in yoga is the feeling of composure in poses where initially there was struggle. With continual practice it is inevitable that we will start to get glimpses of the elusive "effortless effort". The ability to balance opposing actions enables you to stay in yoga poses without over exerting or pushing. With some of the hardness removed from the pose you gain space to observe more subtle aspects such as the breath. At this point you will probably find that your practice starts to give back more energy than it takes out.

Standing poses at their most simple involve the action of pressing down into the floor in order to lift the body weight upwards. When these two actions are in balance a natural lightness comes to the body. In a similar way this class focusses on balancing actions of forwards and backwards; turning the right side in balance with the left side; stability and movement. All of the main standing poses from this level are included in this class.


Key Poses: Tadasana, Trikonasana, Virabhadrasana I, II & III, Parsvakonasana, Ardha Chandrasana, Parivrtta Trikonasana, Parsvottasana, Prasarita Podottanasana


Equipment: Mat, bolster, 2 blankets, 2 blocks, belt


Level: Advanced


Duration: 60 min

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Yoga Poses For Shoulders And Wrists - Weekly Advanced Class 14

Focus: Shoulders and wrists are the focus of this class. Stiffness in these areas can create difficulties not only within your yoga practice but throughout everyday life. This class comprehensively covers a range of poses which help to improve mobility in these two areas. The shoulders are complex joints capable of a wide range of movement. Because of this an array of poses that approach the shoulders from all possible directions are necessary to bring about change.

This class starts with variations of downward facing dog pose that focus on the shoulders and wrists together and in isolation. From there you are guided through some shoulder and wrist friendly adaptations of handstand and forearm balance. The bulk of the class then focusses on specific poses which help to improve mobility in the shoulders and wrists. It will be beneficial to regularly come back to this class and repeat. These poses have the potential to bring about fundamental improvement in terms of mobility, strength and stability.

This class contains inverted poses such as headstand (Salamba Sirsasana) and shoulderstand (Salamba Sarvangasana) that will be suited to more experienced students. During the video alternatives to these poses are suggested for anyone not working with these poses.


Key Poses: Adho Mukha Svanasana, Urdhva Baddhanguliyasana, Gomukhasana, Garudasana, Salamba Sirsasana, chair shoulderstand, Purvottanasana, Ustrasana


Equipment: Mat, chair, bolster, 2 blankets, 2 blocks, belt


Level: Advanced


Duration: 60 min

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Four Key Arm Balances - Weekly Advanced Class 13

Focus: Arm balances are commonly considered to be among the hardest of yoga poses to penetrate. This tutorial style class demonstrates how this doesn't necessarily need to be the case. You are guided through the four key arm balances; Vasisthasana, Eka Hasta Bhujasana, Dwi Hasta Bhujasana and Lolasana.

Each pose is broken down into manageable compartments so that benefits can be obtained without necessarily being able to reach the final stage. Arm balances help to strengthen the whole body but in particular the wrists, arms, chest and abdominal muscles. They are also great for building confidence and resilience.

At first glance these poses can seem as if they require huge amounts of strength, but as you become more familiar with them you begin to realise that technique and balance are just as important.


Key Poses: Vasisthasana, Eka Hasta Bhujasana, Dwi Hasta Bhujasana, Lolasana


Equipment: Mat, blanket, 2 blocks,


Level: Advanced


Duration: 30 min

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Bridge Pose And Other Backbends - Weekly Advanced Class 12

Focus: Bridge pose (Urdhva Dhanurasana) is the culmination of this backbend class. You will learn two common methods that assist being able to independently lift into this pose. The first approach using angled blocks will be best suited to anyone working with stiff wrists and shoulders. The second approach reinforces the arms with a belt and will help anyone lacking the upper body strength needed to lift the bodyweight. Whether you are an experienced backbender or newer to this pose, both methods will shed new light on key actions and techniques.

In addition to bridge pose this class focusses on camel pose (Ustrasana) and upward facing dog pose (Urdhva Mukkha Svanasana). Both poses are taught over several repetitions, starting with basic actions and then gradually adding points to bring you progressively deeper into the pose.

A few standing poses that share common techniques with backbends create some space and chest opening at the start of the class.


Key Poses: Urdhva Mukha Svanasana, Ustrasana, Urdhva Dhanurasana


Equipment: Mat, bolster, 2 blankets, 2 blocks, belt


Level: Advanced


Duration: 50 min

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1 Comment

  1. Justyn R

    Hi Rod,
    Thanks so much for the Advanced Course. I can find lots of varied practice guides and sequences which help build on, and consolidate my class work with home practice.

    We are working on arm-balance/bird poses at the moment. They are challenging poses, but reveal so much.

    🙏🏻 Yours, with thanks

    Justyn

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