Advanced Course

Keep taking your home practice further with the Advanced Course – an extensive and growing collection of advanced online Iyengar yoga classes.

Classes Available

Advanced

Standing Poses & Inversions With Wall Support – Weekly Advanced Class 279

50 Min

Focus

Standing poses and inversions with wall support. This class incorporates a wall into a yoga sequence that includes standing poses, sirsasana and niralamba sarvangasana. Each pose uses the wall in a specific way to achieve a desired effect. A wall...

Key Poses

Standing Poses, sirsasana, niralamba sarvangasana.

Equipment

Mat, bolster, 2 blocks, 3 blankets.
Advanced

Nine Yoga Poses For Hip Flexors – Weekly Advanced Class 278

30 Min

Focus

Nine yoga poses for your hip flexors. The hip flexors can be targeted from a variety of different asana groups. This sequence approaches them from the perspective of backbends. The hip flexors are a group of muscles that join the...

Key Poses

Eka pada rajakapotasana, ustrasana, eka pada viparita dandasana, chatushpadasana.

Equipment

Mat, chair, 3 blankets, 2 blocks, belt.
Advanced

Yoga Sequence Without Props – Weekly Advanced Class 277

30 Min

Focus

Standing poses and backbends – without yoga props – in 30 minutes. You just need your yoga mat to complete this energising sequence. No other equipment is required. This class will be perfect for times when you are busy or...

Key Poses

Trikonasana, vasisthasana, urdhva mukha svanasana..

Equipment

Mat.
Advanced

Ujjayi Pranayama – Weekly Advanced Class 276

60 Min

Focus

This 60 minute video explores restorative yoga poses and pranayama. The class includes classic restorative poses such as supta baddha konasana, viparita karani and setu bandha sarvangasana. These poses help to relax your body, open your chest and create a...

Key Poses

Ujjayi inhalation and exhalation.

Equipment

Mat, bolster, 3 blankets, block, belt.
Advanced

Early Morning Boost – Weekly Advanced Class 275

30 Min

Focus

Get an early morning boost. This class will help you to wake up, shake off tiredness and access energy more quickly in the mornings. It packs a comprehensive selection of standing poses and strength building asanas into a dynamic, vinyasa...

Key Poses

Surya namaskar variations, standing poses.

Equipment

Mat, blanket.
Advanced

Yoga For Shoulder Bursitis – Weekly Advanced Class 274

45 Min

Focus

Yoga pose to bring relief from shoulder bursitis. Bursae are small, fluid filled sacks that help to ensure smooth movement between bones and soft tissue. They are commonly located around the major joints in the body. Shoulder bursitis results from...

Key Poses

Salabhasana.

Equipment

Mat, chair, bolster, 2 blankets, 2 blocks, belt.
Advanced

Forward Bends & Variations – Weekly Advanced Class 273

40 Min

Focus

This class is based around the key forward bends paschimottanasana, upavista konasana and triang mukhaikapada paschimottanasana. It includes preparatory versions of these poses to consolidate the basics, as well as more advanced variations to help encourage further exploration. With this...

Key Poses

Urdhva mukha paschimottanasana, krounchasana, upavista konasana, paschimottanasana.

Equipment

Mat, 2 blankets, 2 blocks, belt.
Advanced

Backbends & Back Releasing Poses – Weekly Advanced Class 272

45 Min

Focus

Backbends and back releasing poses. This class explores energy lifting backbends and then releases your spine with a selection of therapeutic asanas. In addition to boosting energy levels the backbend component of the class will also be great for building...

Key Poses

Urdhva mukha svanasana, ustrasana, urdhva dhanurasana.

Equipment

Mat, chair, bolster, 2 blocks, 2 blankets, belt.
Advanced

Shoulder Opening Twists – Weekly Advanced Class 271

50 Min

Focus

Shoulder opening twists. This class explores links between your shoulders and twisting yoga poses. This pairing can have a variety of beneficial outcomes. For people working with restricted shoulder mobility, an improved range of motion can often be found from...

Key Poses

Parivrtta trikonasana, bharadvajasana, marichyasana III, ardha matsyendrasana.

Equipment

Mat, chair, 2 blocks, 2 blankets.
Advanced

Standing Poses, Inversions & Minimal Props – Weekly Advanced Class 270

50 Min

Focus

Standing poses and inversions with minimal props. This class neatly fits a complete yoga practice into a trimmed back session of standing poses and inversions. The entire sequence can be completed using only two yoga blocks. This type of practice...

Key Poses

Standing Poses, sirsasana, setu bandha sarvangasana.

Equipment

Mat, 2 blocks, blanket.
Advanced

Express Standing Poses (Wall Variations) – Weekly Advanced Class 269

30 Min

Focus

Wall based standing poses. A wall is one of the most readily available yoga props for people practicing yoga at home. This class explores a variety of ways in which a wall can be incorporated into a standing pose sequence....

Key Poses

Standing Poses.

Equipment

Mat, 2 blocks, blanket.
Advanced

Wrists and Shoulders – Weekly Advanced Class 268

40 Min

Focus

Yoga for wrists. You won’t need to have wrist difficulties to benefit from this wrist opening sequence. Viewing asanas from the perspective of a singular body region can help to shed new light on familiar poses and open previously unseen...

Key Poses

Baddhanguliyasana, adho mukha svanasana, vasisthasana, urhdva mukha svanasana.

Equipment

Mat, 2 blocks, blanket.
Advanced

Abdominals & Forward Bends – Weekly Advanced Class 267

30 Min

Focus

Abdominal strengthening poses can be included in a yoga sequence in a variety of ways. This class explores links between abdominals, forward bends and asanas involving your sense of balance. It highlights ways in which this group of poses can...

Key Poses

Krounchasana, ubbhaya padangusthasana, paripurna navasana, ardha navasana.

Equipment

Mat, chair, 2 blankets, belt.
Advanced

Yoga For The Upper Back, Neck & Shoulders – Weekly Advanced Class 266

50 Min

Focus

Yoga for your upper back, neck and shoulders. Backbends can be used in a wide variety of ways to achieve different effects and benefits. This class applies a more therapeutic slant on the backbend asana group to benefit your upper...

Key Poses

Salabhasana, ustrasana, urdhva dhanurasana.

Equipment

Mat, chair, bolster, 2 blankets, 2 blocks.
Advanced

Upavista Konasana – Weekly Advanced Class 265

45 Min

Focus

Upavista Konasana (wide angled seated forward bend). This class features a forward bend sequence that builds towards upavista konasana and the related asanas parsva upavista konasana and parivrtta upavista konasana. In addition to challenging your hamstrings and groins some of...

Key Poses

Upavista konasana, parsva upavista konasana, paivrtta upavista konasana

Equipment

Mat, blanket, 2 blocks, belt.
Advanced

Standing Poses & Knee Care – Weekly Advanced Class 264

50 Min

Focus

Standing poses and knee care. This class demonstrates some simple ways of giving your knees extra support whilst working with a variety of standing poses. Throughout the class an emphasis is given to ways in which standing poses can be...

Key Poses

Standing poses.

Equipment

Mat, blanket, 2 blocks, belt.
Advanced

Inversions & Shoulder Mobility – Weekly Advanced Class 263

50 Min

Focus

Inversions and shoulders. Many yoga inversions require a healthy range of shoulder mobility. This week’s class features key inversions such as adho mukha vrksasana (handstand), pincha mayurasana (forearm balance), sirsasana (headstand) and niralamba sarvangasana (a variation of shoulderstand). Each pose...

Key Poses

Sirsasana, adho mukha vrksasana, niralamba sarvangasana.

Equipment

Mat, bolster, 2 or 3 blankets, 2 blocks, belt.
Advanced

Improve Your Twists – Weekly Advanced Class 262

35 Min

Focus

Improve your twists. This class features key seated twists such as bharadvajasana, ardha matsyendrasana and marichyasana III. It also includes some preparatory standing twists and a selection of therapeutic chair twists. The class will be ideal for people wanting to...

Key Poses

Bharadvajasana, ardha matsyendrasana, marichyasana III.

Equipment

Mat, chair, bolster, 2 or 3 blankets, 2 blocks, belt.
Advanced

Forward Bends & Restorative Yoga – Weekly Advanced Class 261

65 Min

Focus

Forward bends and restorative yoga. This week’s class features a variety of different ways in which forward bends can be used in a restorative yoga sequence. In addition to helping you to preserve energy, this class uses a chair to...

Key Poses

Janu sirsasana, triang mukhaikapada paschimottanasana, chair sarvangasana.

Equipment

Mat, chair, bolster, 2 or 3 blankets, 2 blocks, belt.
Advanced

Chair Backbend Variations – Weekly Advanced Class 260

50 Min

Focus

A yoga chair can have multiple applications when practicing poses from the backbend asana group. This class uses a chair to help you explore backbends such as vrschikasana, urdhva dhanurasana and dwi pada viparita dandasana. It demonstrates how a chair...

Key Poses

Urdhva mukha svanasana, dwi pada viparita dandasana, urdhva dhanurasana, vrschikasana.

Equipment

Mat, chair, blanket.
Advanced

Vinyasa Padmasana Sequence – Weekly Advanced Class 259

45 Min

Focus

Try this fun way of improving your padmasana (lotus pose). This famous seated asana can be practiced in a variety of ways. This class approaches the pose from a flowing vinyasa-style sequence. The fundamental knee and hip movements that are...

Key Poses

Padmasana, ardha baddha padma paschimottanasana.

Equipment

Mat, blanket.
Advanced

Vinyasa Twists & Inversions – Weekly Advanced Class 258

55 Min

Focus

Vinyasa twists and inversions. This dynamic, vinyasa-style sequence will be great for boosting energy and vitality. You can practice this class with minimal yoga equipment. Be guided through a movement based sequence that begins with surya namaskar and continues towards...

Key Poses

Parivrtta trikonasana, parivrtta ardha chandrasana, parivrtta parsvakonasana, arrdha matsyendrasana, marichyasana III.

Equipment

Mat, 2 blocks, blanket.
Advanced

Unlock Your Upper Back – Weekly Advanced Class 257

40 Min

Focus

Unlock your upper back with this class. It features poses that will help to free up movement and unlock stiffness from your thoracic spine. Learn a variety of techniques incorporating blocks and chairs to help you access hard to reach...

Key Poses

Matsyasana (variations), ustrasana, urdhva dhanurasana (variations).

Equipment

Mat, chair, 2 blocks, 2 blankets.
Advanced

Shoulder Opening Forward Bends – Weekly Advanced Class 256

40 Min

Focus

Shoulder opening forward bends. This forward bend sequence will help to unlock stiffness from your shoulders and spine. It uses the leverage of a chair to target your shoulders and incorporate back releasing twisting movements into a series of key...

Key Poses

Paschimottanasana, janu sirsasana, triang mukhaikapada paschimottanasana, upavista konasana.

Equipment

Mat, chair, 2 blankets.
Advanced

Gluteal Strengthening Sequence – Weekly Advanced Class 255

35 Min

Focus

Yoga to strengthen your glutes. The upcoming class features a curated sequence of poses that will help to improve gluteal strength. The gluteals are a group of three muscles located in the buttock region. Maintaining strong gluteals can add stability...

Key Poses

Virabhadrasana III, urdhva prasarita ekapadasana, salabhasana, purvottanasana, chatushpadasana.

Equipment

Mat, chair, blanket, 2 blocks.
Advanced

Back Care – Weekly Advanced Class 254

65 Min

Focus

Back Care. Yoga for your back. This week’s class features a comprehensive selection of back friendly poses. The class will help to improve spinal balance, mobility and strength. It will be beneficial for: individuals with back pain, people with asymmetries of...

Key Poses

Utthita hasta padangusthasana, chair bharadvajasana, supta padangusthasana.

Equipment

Mat, chair, bolster, belt, blanket, 2 blocks.
Advanced

Forward Bends, Inversions & Balance – Weekly Advanced Class 253

65 Min

Focus

Forward bends, inversions and balance. Forward bends are the primary focus of this class. An extended selection of poses from this asana group are included alongside inversions such as sirsasana and niralamba sarvangasana. The concept of balance is explored in...

Key Poses

Forward bends, utthita hasta padangusthasana, ubhaya padangusthasana, sirsasana, niralamba sarvangasana.

Equipment

Mat, chair, belt, blanket, 2 blocks.
Advanced

Back Releasing Twists – Weekly Advanced Class 252

40 Min

Focus

This class features a sequence of back releasing twists. Standing twists, seated twists and chair twists are all included. In poses such as parivrtta parsvakonasana and bharadvajasana a chair is simultaneously used as an energy preserving support and also a...

Key Poses

Parivrtta trikonasana, parivrtta parsvakonasana, bharadvajasana, marichyasana III.

Equipment

Mat, chair, belt, blanket, 2 blocks.
Advanced

Inversions – Weekly Advanced Class 251

65 Min

Focus

Boost your inversions with this class. This sequence takes an extended look at adho mukha vrksasana (handstand), pincha mayurasana (forearm balance), sirsasana (headstand) and sarvangasana (shoulderstand). In addition to the classical postures, the class guides you through; strengthening preparatory variations,...

Key Poses

Adho mukha vrksasana, pincha mayurasana, sirsasana, chair sarvangasana.

Equipment

Mat, chair, bolster, belt, 3 blankets, 2 blocks.
Advanced

Exploring Lines – Weekly Advanced Class 250

35 Min

Focus

This sequence will help you explore the straight lines that run deeply through a variety of related yoga poses. Whereas some asanas emphasise roundness or circular forms, this particular set of poses are more linear in nature. Whilst practicing these...

Key Poses

Parsvottanasana, virabhadrasana I, bhekasana.

Equipment

Mat, blanket, 2 blocks.
Advanced

Yoga Poses With Wall Support – Weekly Advanced Class 249

50 Min

Focus

Yoga poses with wall support. This class explores ways of using a wall to achieve a variety of outcomes in your yoga practice. A wall is a readily available yoga prop for most home yoga practitioners. It is also extremely...

Key Poses

Parivrtta trikonasana, parivrtta ardha chandrasana. 

Equipment

Mat, blanket, 2 blocks.
Advanced

Extended Shoulder Sequence – Weekly Advanced Class 248

70 Min

Focus

Take a deep dive into yoga poses for shoulders. This class features a comprehensive selection of poses that will help to improve the health of your shoulders. It contains shoulder related poses and therapeutic variations from multiple asana groups. The...

Key Poses

Vasisthasana, anantasana, baddhanguliyasana, garudasana, gomukhasana. 

Equipment

Mat, chair, 2 blankets, 2 blocks, belt.
Advanced

Express Chair Backbends – Weekly Advanced Class 247

40 Min

Focus

Express backbends. This class lets you condense a comprehensive selection of backbends into a short time window. A yoga chair is the only yoga prop used in this easy to practice class. In addition to building momentum with your overall...

Key Poses

Urdhva dhanurasana, dwi pada viparita dandasana and vrschikasana. 

Equipment

Mat, chair, blankets.
Advanced

Vinyasa Twists – Weekly Advanced Class 246

50 Min

Focus

Try this fun way of approaching standing and seated twists. This class explores twists from within a dynamic, vinyasa-style sequence. Each asana is woven into a chain of linked poses that includes tadasana, uttanasana, adho mukha svanasana and eka pada...

Key Poses

Parivrtta trikonasana, parivrtta ardha chandrasana, bharadvajasana, marichyasana III.

Equipment

Mat, blanket, 2 blocks, belt.
Advanced

Extended Standing Poses & Inversions Sequence – Weekly Advanced Class 245

70 Min

Focus

This class features an extended selection of standing poses and inversions. It uses minimal yoga props and emphasises classical alignment and instruction. Most of the poses from the standing asana group are featured in this complete practice. Though suitable for...

Key Poses

Standing poses, adho mukha vrksasana, pincha mayurasana, sirsasana, setu bandha sarvangasana.

Equipment

Mat, blanket, 2 blocks.
Advanced

Yoga For Stress & Anxiety – Weekly Advanced Class 244

80 Min

Focus

Yoga and pranayama to help combat stress and anxiety. This class guides you through a series of breath related yoga poses and basic pranayama. In addition to reducing stress and anxiety the class will also help to rejuvenate depleted energy...

Key Poses

Viparita karani, setu bandha sarvangasana, savasana, ujjayi pranayama.

Equipment

Mat, chair, 2 bolsters, 3 blankets, 2 blocks, belt.
Advanced

Covering All Areas – Weekly Advanced Class 243

75 Min

Focus

A yoga practice that covers all areas. Each of the main asana groups are featured in this sequence. It targets your whole body and will be a great way of consolidating your entire yoga practice within the one 75 minute...

Key Poses

Poses from each asana group.

Equipment

Mat, blanket, 2 blocks.
Advanced

Backbends For The Upper Back & Neck – Weekly Advanced Class 242

60 Min

Focus

Backbends for your upper back and neck. This sequence will help to: correct rounding in your thoracic spine, relieve discomfort in your neck, and release tension from your shoulders and upper back. Problems associated with your neck and upper back...

Key Poses

Urdhva mukha svanasana, purvottanasana, viparita dandasana.

Equipment

Mat, chair, bolster, blanket, 2 blocks, belt.
Advanced

Parivrtta Ardha Chandrasana (Revolved Half Moon Pose) – Weekly Advanced Class 241

45 Min

Focus

The standing twist parivrtta ardha chandrasana (revolved half moon pose) is the main focus of this class. This pose requires you to maintain your balance whilst simultaneously accessing hamstring and spinal mobility. This class isolates and trouble shoots each of...

Key Poses

Parivrtta ardha chandrasana.

Equipment

Mat, chair, blanket, 2 blocks.
Advanced

Inversions – Weekly Advanced Class 240

50 Min

Focus

Focus exclusively on inversions with this class. In addition to sirsasana (headstand) and sarvangasana (shoulderstand) the class also features pincha mayurasana (forearm balance) and adho mukha vrksasana (handstand). Some preparatory versions of each pose are also included. These preparatory variations...

Key Poses

Sirsasana, sarvangasana, pincha mayurasana, adho mukha vrksasana.

Equipment

Mat, chair, bolster, 3 blankets, 2 blocks, belt.
Advanced

Standing Poses With Wall Variations – Weekly Advanced Class 239

50 Min

Focus

This class features a full sequence of standing pose variations using a wall. A wall can be used for a variety of different outcomes. In a recent class we were using it to help preserve energy. This week we are...

Key Poses

Standing poses.

Equipment

Mat, blanket, 3 blocks.
Advanced

Parighasana & Parivrtta Upavista Konasana – Weekly Advanced Class 238

50 Min

Focus

Parivrtta upavista konasana and parighasana feature prominently in this class. These poses can help to improve mobility around the latissimus dorsi and quadratus lumborum regions. This can result in a wider range of advanced forward bends becoming more accessible. In...

Key Poses

Parighasana, parivrtta parsvakonasana.

Equipment

Mat, chair, blanket, 2 blocks, belt.
Advanced

Shoulder Opening Variations – Weekly Advanced Class 237

40 Min

Focus

In this class we are featuring a shoulder opening sequence that will also benefit your wrists and neck. It includes some therapeutic poses and explores shoulder related adaptations from a variety of poses including adho mukha svanasana, pincha mayurasana and...

Key Poses

Adho mukha svanasana, pincha mayurasana, chair twists.

Equipment

Mat, chair, bolster, blanket, 2 blocks, belt.
Advanced

Yoga For Menstruation – Weekly Advanced Class 236

75 Min

Focus

Yoga for menstruation. In this class we are featuring a sequence of poses that are commonly practiced by women from the Iyengar method during menstruation. It includes restorative poses that help to relax the abdominal region and soothe the nervous...

Key Poses

Supported standing poses, supported forward bends, reclining restorative poses.

Equipment

Mat, chair, 2 bolster, 3 blankets, 2 blocks, belt.
Advanced

Yoga For Sciatica – Weekly Advanced Class 235

45 Min

Focus

Yoga for sciatica. Some people with lower back pain find that their discomfort is greater after extended periods of standing upright or sitting with poor postural alignment. It may be that particular body positions need to be avoided because they...

Key Poses

Pavanamuktasana, supta padangusthasana, malasana.

Equipment

Mat, chair, bolster, 3 blankets, belt.
Advanced

Standing Poses For Twists – Weekly Advanced Class 234

60 Min

Focus

Try this sequence as a way of preparing your body for an extended session of seated twists, or use the class in isolation to release your back and improve spinal mobility. This class follows on from last weeks class where...

Key Poses

Trikonasana, parsvottanasana, parivrtta trikonasana, parivrtta ardha chandrasana, parivrtta parsvakonasana.

Equipment

Mat, chair, blanket, 2 blocks.
Advanced

Standing Poses For Forward Bends – Weekly Advanced Class 233

55 Min

Focus

Key Poses

Trikonasana, parsvottanasana, parivrtta trikonasana, ardha chandrasana, parivrtta ardha chandrasana, urdhva prasarita ekapadasana, virabhadrasana III.

Equipment

Mat, blanket, 3 blocks, belt.
Advanced

Pranayama – Weekly Advanced Class 232

75 Min

Focus

This class features pranayama and breath awareness. It begins with restorative poses such as supta baddha konasana, setu bandha sarvangasana and viparita karani to open your chest and prepare you for a session of both reclining and seated pranayama. Once...

Key Poses

Viparita karani, setu bandha sarvangasana, ujjayi pranayama, viloma pranayama.

Equipment

Mat, chair, 2 bolsters, 2 blankets, 2 blocks, belt.
Advanced

Chair Backbends – Weekly Advanced Class 231

60 Min

Focus

Chair backbends. This class will methodically guide you from chair backbend foundations through to more advanced variations suited to experienced students. In particular we will be consolidating dwi pada viparita dandasana. The class will highlight common prop usage and essential...

Key Poses

Viparita dandasana, dwi pada viparita dandasana.

Equipment

Mat, chair, bolster, 2 blankets, 2 blocks, belt.
Advanced

Vrschikasana – Weekly Advanced Class 230

25 Min

Focus

Vrschikasana (scorpion pose). This class highlights the similarities and differences between forearm balance (pincha mayurasana) and scorpion pose. It offers a step-by-step progression for linking one pose to the other. Vrschikasana is an advanced asana that combines aspects of both...

Key Poses

Vrschikasana.

Equipment

Mat, chair, block.
Advanced

Restorative Chair Yoga – Weekly Advanced Class 229

55 Min

Focus

Restorative chair yoga. This sequence features a variety of chest opening restorative poses. The class will be great for helping you to relax and de-stress. It might be that you practice these poses because you are feeling lower in energy....

Key Poses

Supta baddha konasana, purvottanasana, viparita dandasana, niralamba sarvangasana, savasana. 

Equipment

Mat, chair, 2 bolsters, 3 blankets, 2 blocks, belt.
Advanced

Yoga For The Neck, Shoulders and Upper Back – Weekly Advanced Class 228

60 Min

Focus

Yoga poses for your neck, shoulders and upper back. Discomfort in your neck can originate from poor postural habits and restricted mobility in your upper back and shoulders. This class will help to free up movement in each of these...

Key Poses

Standing poses with shoulder harness, chair backbends.

Equipment

Mat, chair, bolster, 2 blankets, 2 blocks, 2 belts.
Advanced

Standing Poses & Inversions – Weekly Advanced Class 227

60 Min

Focus

Standing poses with inversions are the perfect way to re-energise your yoga practice. This class features a sequence of classical standing poses alongside a complete and balanced set of inversions. It relies on minimal yoga props and practical alternatives are...

Key Poses

Standing poses, adho mukha vrksasana, pincha mayurasana, sirsasana, niralamba sarvangasana.

Equipment

Mat, (bolster, 2 blankets, 2 blocks, belt optional).
Advanced

Forward Bends & Inversions – Weekly Advanced Class 226

65 Min

Focus

Forward bends and inversions. This 65 minute practice is ideally suited to the end of the year when it is common to be experiencing lower than normal energy levels. The class will help to restore, revitalise and rebalance. It features...

Key Poses

Adho mukha vrksasana, pincha mayurasana, sirsasana, janu sirsasana, paschimottanasana.

Equipment

Mat, chair, bolster, 2 blankets, 2 blocks, belt.
Advanced

Yoga For The Lumbar Spine – Weekly Advanced Class 225

45 Min

Focus

Yoga for the lumbar spine. This class features a variety of therapeutic yoga poses that will help to improve the health of your lumbar spine. It will help to release tight or contracted muscles in your lower back. It will...

Key Poses

Utthita hasta padangusthasana, pavana mukthasana, malasana, supta padangusthasana.

Equipment

Mat, chair, blanket, 2 blocks, belt.
Advanced

Pincha Mayurasana – Weekly Advanced Class 224

30 Min

Focus

This class takes an in-depth look at pincha mayurasana (feathered peacock or forearm balance). In addition to deepening your understanding of this key inversion the class will also be great for improving upper body strength and shoulder mobility. It begins...

Key Poses

Pincha mayurasana.

Equipment

Mat, chair, block, belt.
Advanced

Restorative Chair Yoga – Weekly Advanced Class 223

50 Min

Focus

This restorative chair yoga class features a chest opening restorative sequence using a chair. It includes variations of poses such as supta baddha konasana, viparita dandasana, viparita karani and setu bandha sarvangasana. The class will help to open your chest,...

Key Poses

Supta baddha konasana, viparita karani, setu bandha sarvangasana.

Equipment

Mat, chair, bolster, 2 blankets, 2 blocks, belt.
Advanced

Upavista Konasana & Variations – Weekly Advanced Class 222

40 Min

Focus

This class features upavista konasana and its variations parsva upavista konasana and parivrtta upavista konasana. Adaptations of trikonasana and parighasana are also included to help introduce and isolate key actions involved in each pose. Practiced together, this set of asanas...

Key Poses

Upavista konasana, parsva upavista konasana, parivrtta upavista konasana.

Equipment

Mat, 2 blankets, 2 blocks, belt.
Advanced

Chair Backbends & Shoulders – Weekly Advanced Class 221

65 Min

Focus

This class features some chair backbends with variations that will help to unlock your upper back and shoulders. The class begins with some shoulder opening variations of standing poses that will help to prepare you for a session of chair...

Key Poses

Pincha mayurasana, trikonasana, dwi pada viparita dandasana.

Equipment

Mat, chair, 2 blankets, 2 blocks.
Advanced

Supta Padangusthasana – Weekly Advanced Class 220

45 Min

Focus

This class takes an in-depth look at supta padangusthasana and its variations. It will be great for deepening your understanding of this extremely versatile pose. The class could be practiced after a session of backbends to release your back. As...

Key Poses

Supta padangusthasana 1,2,3 & 4.

Equipment

Mat, bolster, blanket, block, belt. 
Advanced

Yoga For The Neck – Weekly Advanced Class 219

65 Min

Focus

This class features yoga poses for your neck. It includes specific poses and variations that will help to release your neck and improve its range of motion. It also offers suggestions on how to modify or adapt poses that can...

Key Poses

Uttanasana, tadasana with belt harness, viparita dandasana, savasana.

Equipment

Mat, 1 or 2 chairs, 2 bolsters, 2 blankets, 2 blocks, 2 belts. . 
Advanced

Bakasana (Crane/Crow Pose) – Weekly Advanced Class 218

25 Min

Focus

Learn how to do bakasana with step-by-step instructions. This video explores bakasana (crane pose) and kakasana (crow pose) from the perspective of both beginners and more experienced students. The class begins with some preparatory variations using supports that will help...

Key Poses

Bakasana.

Equipment

Mat, bolster, 2 blocks, belt. 
Advanced

Parivrtta Standing Twists – Weekly Advanced Class 217

40 Min

Focus

This class is based around the standing twists parivrtta trikonasana and parivrtta parsvakonasana. Some additional preparatory variations and complimentary poses are also included. The sequence will help to unlock stiffness in the thoracic spine and improve mobility in the muscles,...

Key Poses

Parivrtta trikonasana, parivrtta ardha chandrasana, parivrtta parsvakonasana.

Equipment

Mat, chair, 2 blocks. 
Advanced

Eka Hasta Bhujasana – Weekly Advanced Class 216

20 Min

Focus

Eka hasta bhujasana (elephant trunk pose) is the focus of this class. This arm balancing pose is excellent for improving overall body strength. It develops muscle groups associated with your arms, chest, abdomen and legs. This tutorial style class offers...

Key Poses

Eka hasta bhujasana.

Equipment

Mat, 2 blocks. 
Advanced

Yoga For Sleep – Weekly Advanced Class 215

50 Min

Focus

This class features a selection of relaxing restorative poses to help you get a deep and restful sleep. The sequence is designed to be suitable for practicing late in the evening or even directly before bedtime. It contains poses that...

Key Poses

Supta baddha konasana, supported purvottanasana, chair sarvangasana, setu bandha sarvangasana, viparita karani, savasana.

Equipment

Mat, 2 chairs, 2 bolsters, 2 blankets, 2 blocks, belt. 
Advanced

Yoga For Calf Muscles – Weekly Advanced Class 214

40 Min

Focus

This class features a variety of poses that will target your calf muscles. The calves are comprised of two muscles situated at the back of the lower leg: the gastrocnemius and the soleus. These muscles can often be overlooked in...

Key Poses

Uttanasana, utkatasana, parsvottanasana, virabhadrasana I.

Equipment

Mat, chair, 2 blankets, 2 blocks, belt. 
Advanced

Backbends Using a Chair – Weekly Advanced Class 213

40 Min

Focus

Backbends using a chair. This class explores the fundamentals of chair backbends. In addition to consolidating the basics this class focuses on exploring ways of using a chair to improve your dwi pada viparita dandasana. This particular pose is broken...

Key Poses

Dwi pada viparita dandasana.

Equipment

Mat, chair, bolster, 2 blankets, 2 blocks, belt. 
Advanced

Yoga For Weight Loss – Weekly Advanced Class 212

30 Min

Focus

Yoga for weight loss. This class features a variety of abdominal strengthening asanas within a dynamic, vinyasa-style sequence. Each abdominal pose is alternated within a to and fro stepping action that includes tadasana, utkatasana, adho mukha svanasana and dandasana. In...

Key Poses

Paripurna navasana, urdhva prasarita padasana.

Equipment

Mat. 
Advanced

Sirsasana Free Balance – Weekly Advanced Class 211

40 Min

Focus

Sirsasana free balance. This class explores the key inversion sirsasana (headstand). It develops and expands upon some of the preliminary ideas from the accompanying Intermediate Class 211. It is intended for students who have already consolidated the foundations of headstand...

Key Poses

Sirsasana, sirsasana II.

Equipment

Mat, chair, 3 blocks. 
Advanced

Yoga For Balance – Weekly Advanced Class 210

60 Min

Focus

Yoga Poses to improve balance. This class features poses that help to heighten your sense of balance. It includes some challenging poses where balance needs to be consciously maintained as opposed to asanas where balance comes more naturally or automatically....

Key Poses

Adho mukha vrksasana, pincha mayurasana, garudasana, vrksasana, utthita hasta padangusthasana.

Equipment

Mat, block, belt. 
Advanced

Yoga For Spondylolysis – Weekly Advanced Class 209

25 Min

Focus

Nine poses to bring relief to an aching lower back. This class features poses that avoid excessive arching in the lumbar spine. There may be a variety of reasons why you need to avoid overarching your lower back. It may...

Key Poses

Adho mukha virasana, pavanamuktasan, supta padangusthasana.

Equipment

Mat, bolster, blanket, 2 blocks, belt. 
Advanced

Total Body – Weekly Advanced Class 208

70 Min

Focus

This class features a total body sequence that includes poses from each of the main asana groups. It runs for a longer time duration and includes a variety of inversions, standing poses, forward bends, backbends, twists and restorative poses. It...

Key Poses

Standing poses, forward bends, backbends, restorative, miscellaneous.

Equipment

Mat, blanket, 2 blocks, belt.
Advanced

Lower Back Support – Weekly Advanced Class 207

50 Min

Focus

This class explores ways of supporting and protecting your lumbar spine in a variety of poses that can be potentially problematic for your lower back. The lumbar spine can simultaneously contribute mobility and weight bearing strength to the whole body....

Key Poses

Sirsasana, ustrasana, chatushpadasana.

Equipment

Mat, blanket, 2 blocks, belt.
Advanced

Urdhva Prasarita Eka Padasana – Weekly Advanced Class 206

40 Min

Focus

This class features a sequence based around urdhva prasarita eka padasana. It includes standing forward bends and preparatory variations that are directly related to this pose. In addition to being a great pose to focus on in isolation, it is...

Key Poses

Urdhva prasarita eka padasana.

Equipment

Mat, chair, blanket, 2 blocks, belt.
Advanced

Parivrtta Parsvakonasana – Weekly Advanced Class 205

35 Min

Focus

This class will help you to gain new insights into the standing pose parivrtta parsvakonasana. This pose features a deep lateral rotation of the vertebral column and its associated muscles, tendons and ligaments. This twisting movement is great for improving...

Key Poses

Parivrtta parsvakonasana.

Equipment

Mat, chair, 2 blocks.
Advanced

Restorative Forward Bends – Weekly Advanced Class 204

65 Min

Focus

Restorative forward bends. Here is a sequence of supported standing poses and calming forward bends to help you physically and mentally relax. Props such as bolsters and chairs assist you to remain for extended periods of time, with reduced muscular...

Key Poses

Parsvottanasana, parivrtta trikonasana, janu sirsasana, upavista konasana, triang mukhaikapada paschimottanasana.

Equipment

Mat, chair, bolster, 2 blankets, belt.
Advanced

Shoulder Traction – Weekly Advanced Class 203

40 Min

Focus

This class will target your shoulders and help to give relief from problems such as rotator cuff impingement and shoulder bursitis. It contains a number of poses, variations and adaptations that will help to create space for the muscles and...

Key Poses

Adho mukha virasana, parsvottanasana.

Equipment

Mat, chair, bolster, blanket, dowling, belt.
Advanced

Standing Pose Sequence – Weekly Advanced Class 202

50 Min

Focus

This class features an extended sequence of standing poses. Standing poses can be used in conjunction with most of the other asana groups. They can prepare your body for a session of backbends, isolate actions that lead towards forward bends...

Key Poses

Trikonasana, virabhadrasana 2 & 3, ardha chandrasana, parsvottanasana.

Equipment

Mat, chair, blanket, 2 blocks.
Advanced

Chair Forward Bends – Weekly Advanced Class 201

50 Min

Focus

This forward bend sequence will help to unlock stiffness from your spine and shoulders. It uses the leverage of a chair to incorporate back releasing twisting movements into a series of key forward bends. Each pose is taught with an...

Key Poses

Paschimottanasana, upavista konasana, janu sirsasana, triang mukhaikapada paschimottanasana.

Equipment

Mat, chair, 2 blankets, 2 blocks, belt.
Advanced

Yoga For Stress Relief – Weekly Advanced Class 200

45 Min

Focus

Yoga for stress relief. This 45 minute class features supported inversions and restorative chest opening poses. The sequence will help to calm your nervous system and release tension from the diaphragm region. It will be well suited to times when...

Key Poses

Viparita karani.

Equipment

 Mat, chair, bolster, 2 blankets, 2 blocks, belt.
Advanced

Urdhva Mukha Svanasana – Weekly Advanced Class 199

35 Min

Focus

Urdhva mukha svanasana (upward facing dog pose) is a great pose for lifting energy and preparing your body for a session of backbends. It is commonly practiced in conjunction with other backbending asanas. It can however be helpful to sometimes...

Key Poses

Urdhva mukha svanasana.

Equipment

Mat, chair, bolster, 2 blankets, 2 blocks.
Advanced

Vinyasa Hips & Glutes – Weekly Advanced Class 198

45 Min

Focus

Vinyasa hips and glutes. This class features a dynamic vinyasa-style sequence. It includes poses that will target your glutes, hamstrings and hips. Each pose alternates with a to-and-fro stepping action that passes through tadasana, uttanasana and adho mukha svanasana. The...

Key Poses

Tadasana, uttanasana, adho mukha svanasana, eka pada raja kapotasana.

Equipment

Mat.
Advanced

Restorative and Pranayama – Weekly Advanced Class 197

80 Min

Focus

Body, mind and breath. This class on features restorative yoga and pranayama. It will help you to restore strength, health and well being. The class includes supported poses, therapeutic poses and reclining chest opening poses to help promote relaxation and...

Key Poses

Setu bandha sarvangasana, viparita karani, savasana.

Equipment

Mat, bolster, 2 blankets, 2 blocks, belt.
Advanced

Twists – Weekly Advanced Class 196

50 Min

Focus

Twists are the main focus of this class. It will be a great sequence for helping to improve the health of your back. A wide variety of yoga poses require access to spinal rotation. Twists from standing, seated and reclining...

Key Poses

Parivrtta parsvakonasana, bharadvajasana, marichyasana 3.

Equipment

Mat, bolster, 2 blankets, 2 blocks, belt.
Advanced

Whole Body Yoga – Weekly Advanced Class 195

55 Min

Focus

This class features an assortment of asanas that have been selected from most of the main pose categories. The sequence will be ideal for improving and maintaining the full spectrum of your asana practice. It includes a selection of standing...

Key Poses

Trikonasana, sirsasana, krounchasana, paripurna navasana, viparita karani.

Equipment

Mat, bolster, 2 blankets, 2 blocks.
Advanced

Standing Pose Sequence – Weekly Advanced Class 194

45 Min

Focus

This class features a comprehensive selection of standing poses. Whether you are located in the southern hemisphere and looking to rebuild your home yoga practice momentum after a summer break, or wanting a warming mid-winter sequence in the northern hemisphere,...

Key Poses

Standing poses.

Equipment

Mat, blanket, 2 blocks.
Advanced

Supta Virasana – Weekly Advanced Class 193

25 Min

Focus

This class features an in-depth look at supta virasana (reclining hero pose). Supta virasana is a versatile pose that can be practiced in a variety of ways. It can revitalise tired legs after extended periods on your feet. With the...

Key Poses

Supta virasana.

Equipment

Mat, chair, 2 bolsters, 2 blankets, 2 blocks.
Advanced

Bedtime Yoga – Weekly Advanced Class 192

45 Min

Focus

Bedtime yoga sequence. This sequence will be ideal for the end of a hard day. It is also perfectly suited to the end of a hard year. Here is a short sequence that will help to combat fatigue. It will...

Key Poses

Chair sarvangasana, niralamba sarvangasana.

Equipment

Mat, 2 chairs, bolster, 2 blankets, belt.
Advanced

Paschimottanasana – Weekly Advanced Class 191

40 Min

Focus

This class features the seated forward bend paschimottanasana. It includes preparatory poses and variations that help to make this key forward bending asana more accessible. It also explores ways of developing the pose in the direction of the more challenging...

Key Poses

Paschimottanasana.

Equipment

Mat, chair, bolster, 2 blocks, 2 blankets, belt.
Advanced

Release & Relax – Weekly Advanced Class 190

40 Min

Focus

This rejuvenating practice helps to strengthen your leg muscles, open your chest and free up your hips, whilst maximising space around the abdominal region. It will be perfectly suited to times when you are feeling tired or low in energy....

Key Poses

Supta virasana, uttanasana, ardha chandrasana, parsvottanasana, upavita konasana, savasana.

Equipment

Mat, chair, bolster, 2 blocks, 2 blankets, belt.
Advanced

Yoga For Hip Bursitis – Weekly Advanced Class 189

40 Min

Focus

This class features poses that target your hip flexors, IT band, piriformis and gluteals. Improving mobility in these areas can be helpful for yoga practitioners suffering from conditions like hip bursitis. Hip bursitis results from inflammation in the bursa, or...

Key Poses

Eka pada rajakapotasana, gomukhasana preparation.

Equipment

Mat, chair, blanket.
Advanced

Standing Forward Bends – Weekly Advanced Class 188

50 Min

Focus

Practicing forward bends from a standing position can be an effective way of bypassing restrictions associated with stiff hips or knees. This class explores forward bends from the perspective of standing positions. Whilst standing you will often have added freedom...

Key Poses

Padangusthasana, urdhva prasarita ekapadasana.

Equipment

Mat, chair, bolster, blanket, 2 blocks.
Advanced

Urdhva Dhanurasana – Weekly Advanced Class 187

35 Min

Focus

Improving shoulder mobility in urdhva dhanurasana. For urdhva dhanurasana to be a balanced pose it needs simultaneous mobility from multiple regions of the body. The ability to spread the workload of the pose among the legs, lower back, upper back,...

Key Poses

Urdhva dhanurasana.

Equipment

Mat, chair, bolster, blanket, 2 blocks.
Advanced

Marichyasana III – Weekly Advanced Class 186

25 Min

Focus

Marichyasana 3. Twists can be great poses for maintaining and improving spinal mobility. They are also great for releasing and lengthening the muscles associated with your back. Twists can also target your shoulders. Shoulder mobility is often required to work...

Key Poses

Marichyasana 3.

Equipment

Mat, blanket, 2 blocks, belts.
Advanced

Parivrtta Trikonasana – Weekly Advanced Class 185

35 Min

Focus

This class features an in-depth look at the standing pose parivrtta trikonasana.  It explores key actions and troubleshoots common problems that may arise when practicing the pose. In addition to deepening your understanding of this standing twist the class will...

Key Poses

Parivrtta trikonasana.

Equipment

Mat, chair, 2 blocks.
Advanced

Viparita Dandasana Bench – Weekly Advanced Class 184

40 Min

Focus

This class features a sequence based around using a viparita dandasana bench, (or backbender). The class explores the basics of how to use this support for practicing viparita dandasana. It troubleshoots common problems and includes tips for creating a balanced...

Key Poses

Viparita dandasana.

Equipment

Mat, viparita dandasana box, bolster, 2 blankets, 2 blocks.
Advanced

Supported Backbends – Weekly Advanced Class 183

50 Min

Focus

Supported backbends. This short sequence lets you ease directly into a backbend practice without needing to first transition through a variety of preparatory poses. It will open your shoulders and thoracic spine whilst heading in the direction of urdhva dhanurasana. ...

Key Poses

Urdhva dhanurasana, viparita dandasana.

Equipment

Mat, chair, bolster, 2 blocks, 2 blankets.
Advanced

Quadriceps Mobility & Strength – Weekly Advanced Class 182

45 Min

Focus

Adding knee care to your home yoga practice can be done in a variety of ways. Strengthening the muscles that support the knee can be a great starting point. Improving mobility in these same muscles can also be really helpful....

Key Poses

Utkatasana, virabhadrasana 2 & 1, eka pada rajakapotasana, bhekasana.

Equipment

Mat, bolster, 2 blocks, 2 blankets.
Advanced

Standing Twists – Weekly Advanced Class 181

40 Min

Focus

This class features a sequence based around standing twists. The three key standing poses parivrtta trikonasana, parivrtta ardha chandrasana and parivrtta parsvakonasana form the basis of the class. Some additional asanas and variations are also included to help prepare your...

Key Poses

Parivrtta trikonasana, parivrtta ardha chandrasana, parivrtta parsvakonasana.

Equipment

Mat, chair, bolster, 2 blocks, 2 blankets.
Advanced

Gluteal Strengthening Poses – Weekly Advanced Class 180

60 Min

Focus

This class features poses that help to improve gluteal strength. The gluteals are a group of three muscles located in the buttock region. Maintaining strong gluteals can help to stabilise your thigh bones and prevent knee strain in a variety...

Key Poses

Virabhadrasana 1 & 3, salabhasana, chatushpadasana.

Equipment

Mat, chair, 2 blocks, 2 blankets, bolster, belt.
Advanced

Kurmasana & Tittibhasana – Weekly Advanced Class 179

40 Min

Focus

This class explores links between hip opening poses like kurmasana and arm balancing poses like dwi hasta bhujasana and tittibhasana. In addition to demanding overall body strength these arm balances also require hip mobility. The ability to access hip movement...

Key Poses

Akarna dhanurasana, upavista konasana, kurmasana, dwi hasta bhujasana, tittibhasana.

Equipment

Mat, 2 blankets, belt.
Advanced

Balance – Weekly Advanced Class 178

70 Min

Focus

Balance is the common thread that runs through each of the poses from this class. It features a variety of poses that will help to heighten your sense of balance. The ability to maintain balance in a yoga pose is dependent...

Key Poses

Adho mukha vrksasana, vrksasana, garadasana, utthita hasta padangusthasana, sirsasana, niralamba sarvangasana.

Equipment

Mat, bolster, 2 blankets, 2 blocks, belt.
Advanced

Hamstrings – Weekly Advanced Class 177

50 Min

Focus

 Hamstrings and forward bends. This class explores the connection between hamstring mobility and the position of the pelvis whilst bending forwards. Balancing these two areas can help to bring a healthy alignment to your spine in forward bending asanas. Both...

Key Poses

Uttanasana, parsvottanasana, paschimottanasana, triang mukhaikapada paschimottanasana.

Equipment

Mat, 2 blankets, 2 blocks, belt.
Advanced

Chair Backbends – Weekly Advanced Class 176

60 Min

Focus

This class features a sequence of chair backbends. The chair is used as a support for a number of poses such as ustrasana, urdhva mukha svanasana, dwi pada viparita dandasana and urdhva dhanurasana. In addition to helping with energy preservation...

Key Poses

Ustrasana, urdhva mukha svanasana, urdhva dhanurasana, dwi pada viparita dandasana.

Equipment

Mat, chair, bolster, 2 blankets, 2 blocks, belt.
Advanced

Yoga For Kyphosis – Weekly Advanced Class 175

65 Min

Focus

Yoga to prevent kyphosis. Kyphosis involves an excessive forward curvature of the spine leading towards rounding or hunching in the upper back. Poor postural habits, sedentary lifestyle and prolonged periods sitting in front of computers can make you more susceptible...

Key Poses

Trikonasana, salabhasana, purvottanasana, dwi pada viparita dandasana.

Equipment

Mat, chair, 2 blankets, 2 blocks, belt.
Advanced

Quadratus Lumborum – Weekly Advanced Class 174

55 Min

Focus

This class features poses that target the quadratus lumborum. Although categorised as an abdominal muscle the quadratus lumborum is situated in the lower back either side of the lumbar spine. It connects to both the lowest rib and the top...

Key Poses

Parighasana, parivrtta janu sirsasana.

Equipment

Mat, chair, 2 blankets, 2 blocks, belt.
Advanced

Yoga For The Piriformis – Weekly Advanced Class 173

45 Min

Focus

Yoga to stretch and relax the piriformis muscle. This class on Yoga Selection features a sequence of poses that will help to both lengthen and relax the piriformis muscle. The piriformis is positioned deep in the buttock region. It sits...

Key Poses

Eka pada rajakapotasana.

Equipment

Mat, chair, 2 blankets, 2 blocks, bolsters.
Advanced

Chair Sarvangasana – Weekly Advanced Class 172

20 Min

Focus

Chair sarvangasana and variations. This class features a tutorial-style overview of chair sarvangasana. It also includes some variations that are related to this pose as well as some complementary inversions such as niralamba sarvangasana. Each pose in the sequence is...

Key Poses

Chair sarvangasana, niralamba sarvangasna.

Equipment

Mat, 2 chairs, blanket, bolster.
Advanced

Twists & Forward Bends – Weekly Advanced Class 171

40 Min

Focus

Forward bends and twists with wall support. This class makes use of a wall to help access deep, back releasing twists in a variety of yoga poses. The standing twists parivrtta trikonasana, parivrtta ardha chandrasana and parivrtta parsvakonasana are all...

Key Poses

Parivrtta trikonasana, parivrtta parsvakonasana, parivrtta ardha chandrasana, parivrtta paschimottanasana, marichyasana 3..

Equipment

Mat, chair, blanket, block.
Advanced

Pincha Mayurasana – Weekly Advanced Class 170

40 Min

Focus

Pincha mayurasana (forearm balance).This class takes an in-depth look at pincha mayurasana. It features a sequence that begins with preparatory variations of the pose that strengthen and introduce key concepts. It then explores more advanced methods of refining the final...

Key Poses

Pincha mayurasana.

Equipment

Mat, belt, block.
Advanced

Padmasana – Weekly Advanced Class 169

40 Min

Focus

Padmasana can be practiced in a variety of ways. Rather than holding static positions for long time durations this class approaches the pose from a flowing vinyasa-style sequence. The fundamental knee and hip movements that are specific to padmasana are...

Key Poses

Ardha baddha padma paschimottanasana, padmasana.

Equipment

Mat.
Advanced

Backbends With Inversions – Weekly Advanced Class 168

60 Min

Focus

This class features a classic sequence of backbends balanced with inversions. It forms a complete yoga practice. The class is well suited to yoga at home. None of the poses rely on specialist yoga equipment. Each pose is approached from...

Key Poses

Urdhva mukha svanasana, ustrasana, urdhva dhanurasana, dwi pada viparita dandasana.

Equipment

Mat, blanket, 2 blocks.
Advanced

Forward Bends Knee Care – Weekly Advanced Class 167

45 Min

Focus

Forward bends and knee care. Forward bends are often challenging for people working with knee difficulties. Asanas that require deep kneeling or cross leg variations that simultaneously flex and twist the knee joint are commonly problematic. In a yoga class...

Key Poses

Janu sirsasana, ardha baddha padma paschimottanasana, malasana, marichyasana 1.

Equipment

Mat, bolster, blanket, small cloth for rolling, 2 belts, 2 blocks.
Advanced

Shoulders – Weekly Advanced Class 166

55 Min

Focus

Improve your shoulder mobility with this short sequence. This class contains a sequence of poses that focus exclusively on your shoulders. This simple but effective class is well suited to home yoga practitioners. It does not rely on any specialised...

Key Poses

Anantasana, vasisthasana, gomukhasana.

Equipment

Mat, chair.
Advanced

Dynamic Standing Poses – Weekly Advanced Class 165

55 Min

Focus

This class features a variety of asanas from the standing pose group in a dynamic sequence that emphasises movement and motion. The transitional movements of changing from one pose to another are treated with the same importance as the eventual...

Key Poses

Trikonasana, virabhadrasana 1,2 & 3, parsvakonasana, parivrtta trikonasana, parivrtta ardha chandrasana, parivrtta parsvakonasana.

Equipment

Mat.
Advanced

Arm Balances – Weekly Advanced Class 164

40 Min

Focus

Arm balances are great yoga poses for strengthening your whole body. As the name implies this group of poses will target your arms and wrists, but in addition to this, your abdominal muscles, legs and most of the other main...

Key Poses

Vasisthasana, bakasana, eka hasta bhujasana, dwi hasta bhujasana, bhujapidasana, titibasana.

Equipment

Mat.
Advanced

Chair Yoga Sequence – Weekly Advanced Class 163

50 Min

Focus

Chair yoga sequence. A chair is the only prop used in this weeks class. A specific yoga chair is used in this video but many regular domestic chairs could also be utilised. A variety of poses are explored in the...

Key Poses

Trikonasana, urdhva mukha svanasana, vrschikasana, chair bharadvajasana.

Equipment

Mat, chair, blanket.
Advanced

Lifting Into Headstand With Straight Legs – Weekly Advanced Class 162

35 Min

Focus

Lifting into headstand with straight legs. Learning to do a headstand (sirsasana) for the first time can bring a huge sense of accomplishment. Getting to this point will often mean confronting insecurities and overcoming fear. In addition to any other...

Key Poses

Sirsasana.

Equipment

Mat, chair, block.
Advanced

Yoga For Depression & Anxiety – Weekly Advanced Class 161

60 Min

Focus

Yoga for anxiety and depression. Forward bends are great poses for soothing your nervous system. On both a mental and physical level they can leave you feeling calm, peaceful and relaxed. This can be helpful during times when you are...

Key Poses

Sirsasana, chair sarvangasana, virasana, janu sirsasana, triang mukhaikapada paschimottanasana, parsva upavista konasana.

Equipment

Mat, chair, bolster, 2 blocks, blankets.
Advanced

Standing Poses With Inversions – Weekly Advanced Class 160

75 Min

Focus

When everything around us is in flux it is reassuring to return to the stability and familiarity of the standing pose group. This weeks advanced class on Yoga Selection includes a classic sequence of standing poses and inversions. It will...

Key Poses

Sirsasana, niralamba sarvangasana, trikonasana, parsvakonasana, ardha chandrasana, viabhadrasana 1 & 2, parsvottanasana, parivrtta trikonasana, parivrtta ardha chandrasana, parivrtta parsvakonasana, prasarita padottanasana .

Equipment

Mat, bolster, blanket.
Advanced

Yoga For The Immune System – Weekly Advanced Class 159

70 Min

Focus

Yoga to help boost your immune system. The Iyengar method has an extensive range of poses to draw upon during times when you are looking to boost your resilience against infections. We are all currently dealing with high levels of...

Key Poses

Sirsasana, viparita dandasana, chair sarvangasana, niralamba sarvangasana, setu bandha sarvangasana, viparita karani.

Equipment

Mat, chair, bolster, 2 blocks, 2 blankets, belt.
Advanced

Knee Care – Weekly Advanced Class 158

45 Min

Focus

A yoga sequence that helps to improve the health of your knees can include a wide range of asanas and variations. Poses that strengthen the muscles that support your knees are a great starting point. This can help to protect...

Key Poses

Utkatasana, vajrasana, bhekasana

Equipment

Mat, 4 blocks, 2 blankets.
Advanced

Chest Opening & Pranayama – Weekly Advanced Class 157

60 Min

Focus

Pranayama. Breathing in then breathing out is a repetitive pattern that is constantly with us. For much of the time we are oblivious to this pattern. It repeats in the background whilst we focus on other concerns. If we make...

Key Poses

Viparita dandasana, setu bandha sarvangasana, ujjayi pranayama, viloma pranayama.

Equipment

Mat, chair, 2 bolsters, 2 blocks, 2 blankets.
Advanced

Abdominals – Weekly Advanced Class 156

35 Min

Focus

Abdominal strengthening poses can be included in a home yoga practice in a variety of ways. This class explores how this group of poses can be used to strengthen the muscles in your lower back as well as your abdomen. The...

Key Poses

Ardha navasana, paripurna navasana, urdhva mukha paschimottanasana 1 & 2.

Equipment

Mat, chair, 2 blocks, belt, blanket.
Advanced

Towards Vrschikasana – Weekly Advanced Class 155

60 Min

Focus

Work your upper back and shoulders in this weeks advanced class on Yoga Selection. The class will extend on some of the ideas from this weeks “Thoracic Spine” intermediate class and gives experienced students the option of taking things further....

Key Poses

Supta virasana, paryankasana, viparita dandasana, vrschikasana.

Equipment

Mat, chair, 2 blocks, belt, 2 blankets.
Advanced

Open And Closed Twists – Weekly Advanced Class 154

55 Min

Focus

The action of turning your torso from an open to closed twisting position can create links between a number of related asanas. This weeks class highlights how poses can be connected in a home practice yoga sequence via this twisting...

Key Poses

Utthita hasta padangusthasana, trikonasana, parivrtta trikonasana, parivrtta parsvakonasana, marichyasana 3, supta padangusthasana.

Equipment

Mat, chair, 2 blocks, belt, 2 blankets.
Advanced

Changing Perspectives On Forward Bends – Weekly Advanced Class 153

55 Min

Focus

Forward bends are poses that are often modified to accommodate stiffness, injury and ailments. This does not mean that this group of poses are practiced in a rigid, predetermined way at other times. Changing perspective with forward bends can help...

Key Poses

Janu sirsasana, triang mukhaikapada paschimottanasana, paryankasana, upavista konasana.

Equipment

Mat, 2 blocks, bolster, 2 blankets, belt.
Advanced

Adho Mukha Vrksasana (Handstand) – Weekly Advanced Class 152

40 Min

Focus

Build strength and balance while you work on your adho mukha vrksasana (handstand) in this weeks advanced class on Yoga Selection. The class follows a sequence of stages that progressively build from preparatory variations introducing key actions, through to techniques...

Key Poses

Adho mukha vrksasana.

Equipment

Mat, 2 blocks, 2 bolsters (or cushions), belt, blanket.
Advanced

Vinyasa Twists – Weekly Advanced Class 151

40 Min

Focus

This class features a vinyasa-style class focusing on twists. It is a dynamic sequence incorporating movement and breath awareness. Surya namaskar is practiced at regular intervals during the class. It is used as a transition movement to link each of...

Key Poses

Parivrtta trikonasana, parivrtta ardha chandrasana, parivrtta parsvakonasana, surya namaskar, bharadvajasana, marichyasana.

Equipment

Mat, blanket.
Advanced

Pincha Mayurasana – Weekly Advanced Class 150

45 Min

Focus

Pincha mayurasana (forearm balance) is the sole focus of the upcoming advanced class on Yoga Selection. The class explores a full spectrum of variations ranging from preparatory positions that focus on foundation techniques, through to more advanced approaches aimed at...

Key Poses

Pincha mayurasana.

Equipment

Mat, chair, 2 blocks, belt.

Restorative Chest Opening Poses – Weekly Advanced 149

Min

Focus

Key Poses

Equipment

Advanced

Restorative Forward Bends – Weekly Advanced 148

50 Min

Focus

Release, relax and restore with the upcoming advanced class on Yoga Selection. The class features soothing forward bends in a restorative-style yoga sequence. A smaller selection of forward bends and chest opening poses are included in the sequence. Each pose...

Key Poses

Janu sirsasana, triang mukhaikapada paschimottanasana, upavista konasana, paschimottanasana.

Equipment

Mat, 2 bolsters, 3 blankets, 2 blocks, belt.
Advanced

Poses To Release A Tight Lower Back – Weekly Advanced Class 147

45 Min

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...

Key Poses

Parivrtta trikonasana, pavanamuktasana, supta padangusthasana.

Equipment

Mat, 2 chairs, 2 bolsters, 2 blankets, block, belt.
Advanced

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

20 Min

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 Poses

Eka hasta bhujasana, dwi hasta bhujasana.

Equipment

Mat, 2 blocks.
Advanced

Twists & Gluteals – Weekly Advanced Class 145

50 Min

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...

Key Poses

Utthita hasta padangusthasana, parivrtta trikonasana, parivrtta parsvakonasana, bharadvajasana, marich

Equipment

Mat, chair, blanket, block, belt.
Advanced

Quadriceps & Hamstrings – Weekly Advanced Class 144

50 Min

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...

Key Poses

Utthita hasta padangusthasana, supta virasana, bhekasana, hanumanasana.

Equipment

Mat, bolster, chair, 2 blankets, 2 blocks, belt.
Advanced

Dwi Pada Viparita Dandasana – Weekly Advanced Class 143

60 Min

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...

Key Poses

Dwi pada viparita dandasana.

Equipment

Mat, bolster, chair, 2 blankets, 2 blocks.
Advanced

Yoga Poses To Relieve a Headache – Weekly Advanced Class 142

40 Min

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...

Key Poses

Supta baddha konasana, pavanamuktasana, savasana.

Equipment

Mat, 2 bolsters, 2 chairs, 2 blankets, 2 blocks, belt.
Advanced

90 Minute Standing Pose Sequence – Weekly Advanced Class 141

90 Min

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...

Key Poses

Standing poses, sirsasana, setu bandha sarvangasana.

Equipment

Mat, 2 blocks, blanket.
Advanced

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

60 Min

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...

Key Poses

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

Equipment

Mat, blanket.
Advanced

Standing Poses & Shoulder Variations – Weekly Advanced Class 139

35 Min

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...

Key Poses

Uttanasana, trikonasana, parsvakonasana, parsvottanasana.

Equipment

Mat, 2 blocks.
Advanced

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

45 Min

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...

Key Poses

Uttanasana, gomukhasana, chair bharadvajasana, ustrasana.

Equipment

Mat, chair, bolster, 2 blocks, blanket, belt.
Advanced

Restorative Yoga With Pranayama – Weekly Advanced Class 137

80 Min

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....

Key Poses

Sukhasana, cross bolsters viparita dandasana, ujjayi pranayama.

Equipment

Mat, bolster, chair, 2 blocks, 2 blankets, belt.
Advanced

Backbends For The Thoracic Spine – Weekly Advanced Class 136

40 Min

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...

Key Poses

Paryankasana, urdhva mukha svanasana, bhujangasana, ustrasana.

Equipment

Mat, chair, 2 blocks, blanket, belt.
Advanced

Whole Body – Weekly Advanced Class 135

50 Min

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...

Key Poses

virabhadrasana 2, vajarasana, paschimottanasana, urdhva mukha svanasana.

Equipment

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

Ardha Chandrasana – Weekly Advanced Class 134

Min

Focus

Key Poses

Equipment

Advanced

Pincha Mayurasana – Weekly Advanced Class 133

35 Min

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...

Key Poses

Pincha mayurasana.

Equipment

Mat, chair, 4 blocks, 2 blankets, belt.
Advanced

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

55 Min

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...

Key Poses

Parivrtta upavista konasana, parivrtta janu sirsasana.

Equipment

Mat, chair, 2 blankets, belt.
Advanced

Vinyasa Sequence With Standing Poses – Weekly Advanced Class 131

35 Min

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...

Key Poses

Standing poses.

Equipment

Mat.
Advanced

Backbends For Shoulders & Upper Back – Weekly Advanced Class 130

60 Min

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...

Key Poses

Urdhva dhanurasana.

Equipment

Mat, 2 chairs, 2 bolsters, 2 blankets, 2 blocks.
Advanced

Forward Bends – Weekly Advanced Class 129

55 Min

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...

Key Poses

Parsvottanasana, triang mukhaikapada paschimottanasana, krounchasana.

Equipment

Mat, chair, 2 blankets, 2 blocks, belt.
Advanced

Standing Poses With Supported Inversions – Weekly Advanced Class 128

60 Min

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...

Key Poses

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

Equipment

Mat, 2 chairs, 2 bolsters, 2 blankets, 3 blocks, belt.
Advanced

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

70 Min

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...

Key Poses

Supta urdhva hastasana, viparita dandasana, chatushpadasana.

Equipment

Mat, bolster, 2 blankets, 3 blocks, belt.
Advanced

Hips – Weekly Advanced Class 126

60 Min

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...

Key Poses

Eka pada rajakapotasana, hanumanasana, vamadevasana.

Equipment

Mat, bolster, 2 blankets, 3 blocks, belt.
Advanced

Shoulders, Neck & Upper Back – Weekly Advanced Class 125

55 Min

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...

Key Poses

Trikonasana, virabhadrasana 1, janu sirsasana, marichyasana III.

Equipment

Mat, chair, 2 blankets, 2 blocks, belt.
Advanced

Bakasana From Sirsasana 2 – Weekly Advanced Class 124

25 Min

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...

Key Poses

Bakasana, sirsasana 2.

Equipment

Mat.
Advanced

Arm Balances – Weekly Advanced Class 123

60 Min

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...

Key Poses

Eka hasta bhujasana, dwi hasta bhujasana, bhujapidasana, tittibhasana.

Equipment

Mat, chair, bolster, blanket, 2 blocks.
Advanced

Twists – Weekly Advanced Class 122

45 Min

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...

Key Poses

Parivrtta parsvakonasana, marichyasana III, ardha matsyendrasana, pasasana.

Equipment

Mat, chair, blanket, 2 blocks.
Advanced

Key Backbends – Weekly Advanced Class 121

45 Min

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...

Key Poses

Dwi pada viparita dandasana, urdhva dhanurasana, vrschikasana.

Equipment

Mat, chair, 2 bolsters, blanket, 2 blocks, belt.
Advanced

Standing Poses – Weekly Advanced Class 120

50 Min

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...

Key Poses

Most poses from the standing asana group.

Equipment

Mat, chair, blanket, 2 blocks.
Advanced

Quadriceps & Vamadevasana – Weekly Advanced Class 119

40 Min

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...

Key Poses

Vamadevasana, bhekasana, supta virasana.

Equipment

Mat, blankets, 2 blocks, belt.
Advanced

Virabhadrasana 3 & Parivrtta Upavista Konasana – Weekly Advanced Class 118

55 Min

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...

Key Poses

Virabhadrasana III, parivrtta ardha chandrasana, parivrtta upavista konasana.

Equipment

Mat, chair, blanket, 2 blocks, belt.
Advanced

Balance – Weekly Advanced Class 117

60 Min

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...

Key Poses

Pincha mayurasana, adho mukha vrksasana, vrksasana, vasisthasana, anantasana, niralamba sayvangasana.

Equipment

Mat, 2 bolsters, blanket, 2 blocks, belt.
Advanced

Rope Sirsasana & Chair Sarvangasana – Weekly Advanced Class 116

40 Min

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...

Key Poses

Rope sirsasana, rope 2, chatushpadasana, chair sarvangasana.

Equipment

Mat, ropes, chair, bolster, 3 blankets, 2 blocks, belt.
Advanced

Backbends – Weekly Advanced Class 115

65 Min

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...

Key Poses

Virabhadrasana I, eka pada rajakapotasana, urdhva dhanurasana, kapotasana, vrschikasana.

Equipment

Mat, chair, 2 bolsters, 2 blankets, 2 blocks, belt.
Advanced

Knees, Quadriceps & Hip Flexors – Weekly Advanced Class 114

45 Min

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...

Key Poses

Virabhadrasana I, eka pada rajakapotasana, bhekasana, virasana, supta virasana.

Equipment

Mat, bolster, 2 blankets, 2 blocks, belt.
Advanced

Paschimottanasana & Advanced Variations – Weekly Advanced Class 113

55 Min

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...

Key Poses

Paschimottanasana, urdhva mukha paschimottanasana, parivrtta paschimottanasana.

Equipment

Mat, chair, bolster, 2 blankets, 2 blocks, 2 belts.
Advanced

Knee Care & Backbends – Weekly Advanced Class 112

50 Min

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...

Key Poses

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

Equipment

Mat, chair, bolster, 2 blankets, 2 blocks, belt.
Advanced

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

50 Min

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...

Key Poses

Trikonasana, parivrtta trikonasana, janu sirsasana, upavista konasana, ardha matsyendrasana.

Equipment

Mat, 2 blankets, 2 blocks, belt.
Advanced

Shoulders & Twists – Weekly Advanced Class 110

55 Min

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...

Key Poses

Uttanasana, vasisthasana, parivrtta trikonasana, bharadvajasana, marichyasana III.

Equipment

Mat, 2 blankets, 2 blocks, belt.
Advanced

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

90 Min

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...

Key Poses

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

Equipment

Mat, bolster, 2 blankets, 2 blocks, belt.
Advanced

Standing Poses Using a Wall – Weekly Advanced Class 108

55 Min

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...

Key Poses

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

Equipment

Mat, blanket, 2 blocks.
Advanced

Wrists, Shoulders & Backbends – Weekly Advanced Class 107

55 Min

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...

Key Poses

Adho mukha svanasana, urdhva mukha svanasana, urdhva dhanurasana, dwi pada viparita dandasana.

Equipment

Mat, chair, bolster, 2 blankets, 3 blocks, belt.
Advanced

Yoga For Strength – Weekly Advanced Class 106

60 Min

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...

Key Poses

Adho mukha vrksasana, chaturanga dandasana, bakasana, purvottanasana, urdhva dhanurasana.

Equipment

Mat, chair, bolster, 2 blankets, 2 blocks, belt.
Advanced

Hamstrings & Adductors – Weekly Advanced Class 105

45 Min

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...

Key Poses

Utthita hasta padangusthasana, paschimottanasana, upavista konasana.

Equipment

Mat, 2 blankets, 2 blocks, belt.
Advanced

Virabhadrasana III & Related Poses – Weekly Advanced Class 104

65 Min

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....

Key Poses

Virabhadrasana III.

Equipment

Mat, bolster, 2 blankets, 2 blocks.
Advanced

Abdominals – Weekly Advanced Class 103

30 Min

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...

Key Poses

Paripurna navasana, ardha navasana, pavana muktasana.

Equipment

Mat, chair, bolster, blanket, belt.
Advanced

Dropping Back – Weekly Advanced Class 102

50 Min

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...

Key Poses

Ustrasana, kapotasana, urdhva dhanurasana.

Equipment

Mat, chair, bolster, blanket, 2 blocks.
Advanced

Yoga Poses For The Neck – Weekly Advanced Class 101

60 Min

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...

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.
Advanced

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

35 Min

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...

Key Poses

Adho mukha vrksasana, sirsasana, niralamba sarvangasana.

Equipment

Mat, 2 bolsters, 2 blankets, belt.
Advanced

Restorative Yoga With Forward Bends – Weekly Advanced Class 99

65 Min

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...

Key Poses

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

Equipment

Mat, chair, 2 bolsters, 3 blankets.
Advanced

Chair Kapotasana – Weekly Advanced Class 98

50 Min

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...

Key Poses

ustrasana, kapotasana, vrschikasana.

Equipment

Mat, chair, 2 bolsters, 3 blankets.
Advanced

Chair Forward Bends – Weekly Advanced Class 97

50 Min

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...

Key Poses

janu sirsasana, triang mukhaikapada paschimottanasana, paschimottanasana, upavista konasana.

Equipment

Mat, chair, blankets.
Advanced

Standing Twists With Wall Support – Weekly Advanced Class 96

40 Min

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...

Key Poses

Pada hastasana, parivrtta trikonasana, parivrtta ardha chandrasana, parivrtta parsvakonasana.

Equipment

Mat, blanket, 2 blocks
Advanced

Yoga Poses For The IT Band – Weekly Advanced Class 95

50 Min

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...

Key Poses

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

Equipment

Mat, chair, bolster, 3 blankets, 2 blocks, belt
Advanced

Ujjayi Pranayama Stages 1 to 8 – Weekly Advanced Class 94

35 Min

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...

Key Poses

Savasana, ujjayi pranayama

Equipment

Mat, bolster, 2 blankets
Advanced

Iyengar Yoga Backbend Sequence – Weekly Advanced Class 93

60 Min

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...

Key Poses

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

Equipment

Mat, chair, 2 bolsters, 3 blankets, 2 blocks, belt
Advanced

Iyengar Yoga Forward Bend Sequence – Weekly Advanced Class 92

55 Min

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...

Key Poses

Upavista konasana, janu sirsasana, triang mukhaikapada paschimottanasana, paschimottanasana., bharadvajasana.

Equipment

Mat, chair, bolster, 3 blankets, 2 blocks, belt
Advanced

Iyengar Yoga Standing Pose Sequence – Weekly Advanced Class 91

55 Min

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...

Key Poses

Standing poses, sirsasana, sarvangasana.

Equipment

Mat, 3 blankets, 2 blocks, belt
Advanced

Whole Body – Weekly Advanced Class 90

70 Min

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...

Key Poses

Utthita hasta padangusthasana, paryankasana, bhekasana, purvottanasana

Equipment

Mat, chair, bolster, 3 blankets, 2 blocks, belt
Advanced

Sirsasana & Sarvangasana Variations – Weekly Advanced Class 89

30 Min

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...

Key Poses

Sirsasana, chair sarvangasana, niralamba sarvangasana

Equipment

Mat, 2 chairs, bolster, 3 blankets, 2 blocks
Advanced

Knees – Weekly Advanced Class 88

60 Min

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...

Key Poses

Supta virasana, paryankasana, bhekasana, niralamba sarvangasana

Equipment

Mat, chair, bolster, 3 blankets, 2 blocks, belt.
Advanced

Yoga For Strength – Weekly Advanced Class 87

45 Min

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....

Key Poses

vasisthasana, dwi hasta bhujasana, eka hasta bhujasana, paripurna navasana

Equipment

Mat, 2 blankets, 2 blocks, belt
Advanced

Backbend Variations & Inversions – Weekly Advanced Class 86

65 Min

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...

Key Poses

Ustrasana, kapotasana, dwi pada viparita dandasana, vrschikasana

Equipment

Mat, chair, bolster, 3 blankets, 2 blocks, belt
Advanced

Hamstrings – Weekly Advanced Class 85

45 Min

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...

Key Poses

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

Equipment

Mat, 3 blankets, 2 blocks, belt
Advanced

Standing Poses With Inversions – Weekly Advanced Class 84

65 Min

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 Poses

standing poses, sirsasana, chair sarvangasana

Equipment

Mat, chair, bolster, 2 blankets, 2 blocks, belt
Advanced

Chair Sirsasana & Sarvangasana – Weekly Advanced Class 83

30 Min

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...

Key Poses

Chair sirsasana, chair sarvangasana

Equipment

Mat, 2 chairs, 2 bolsters, 3 blankets, 2 blocks, belt
Advanced

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

50 Min

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...

Key Poses

Diagonal standing poses,chair twists, supta padangusthasana, pavana mukthasana

Equipment

Mat, 2 chairs, 2 bolsters, 3 blankets, 2 blocks, belt
Advanced

Dwi Pada Viparita Dandasana – Weekly Advanced Class 81

45 Min

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...

Key Poses

salabhasana, urdhva mukha svanasana, dwi pada viparita dandasana

Equipment

Mat, chair, bolster, 3 blankets, 2 blocks, belt
Advanced

Parivrtta (Revolved) – Weekly Advanced Class 80

50 Min

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...

Key Poses

Parivrtta ardha chandrasana, parivrtta parsvakonasana, parivrtta upavista konasana

Equipment

Mat, chair, 2 blankets, 2 blocks, belt
Advanced

Balance – Weekly Advanced Class 79

50 Min

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...

Key Poses

Garudasana, vrksasana, parivrttaikapada sirsasana, niralamba sarvangasana

Equipment

Mat, bolster, 3 blankets, 2 blocks, belt
Advanced

Pincha Mayurasana (Forearm Balance) – Weekly Advanced Class 78

30 Min

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...

Key Poses

Pincha Mayurasana

Equipment

2 blocks, belt
Advanced

Adho Mukha Vrksasana (Handstand) – Weekly Advanced Class 77

20 Min

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...

Key Poses

Adho mukha vrksasana

Equipment

Mat, blanket
Advanced

Adding Arm Clasps To Twists – Weekly Advanced Class 76

25 Min

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...

Key Poses

Bharadvajasana, marichyasana III, ardha matsyendrasana

Equipment

Mat, 2 blankets, 2 blocks, belt
Advanced

Pranayama, Ujjayi & Viloma – Weekly Advanced Class 75

55 Min

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...

Key Poses

Ujjayi pranayama, viloma pranayama

Equipment

Mat, bolster, 3 blankets, 2 blocks
Advanced

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

60 Min

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...

Key Poses

Sirsasana, pincha mayurasana, dwi pada viparita dandasana, vrschikasana

Equipment

Mat, chair, 2 bolsters, 3 blankets, 2 blocks, belt
Advanced

Ubhaya Padangusthasana & Krounchasana – Weekly Advanced Class 73

45 Min

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...

Key Poses

paschimottanasana, ubhaya padangusthasana and krounchasana

Equipment

Mat, chair, 2 blankets, 2 blocks, belt
Advanced

Iyengar Yoga Standing Poses – Weekly Advanced Class 72

55 Min

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...

Key Poses

standing poses

Equipment

Mat, blanket, 2 blocks, belt.
Advanced

Wrists, Psoas and Quadriceps – Weekly Advanced Class 71

55 Min

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...

Key Poses

adho mukha svanasana, vasisthasana, eka pada rajakapotasana, hanumanasana

Equipment

Mat, chair, bolster, 3 blankets, 2 blocks, belt
Advanced

Restorative Yoga With Inversions – Weekly Advanced Class 70

65 Min

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...

Key Poses

Sirsasana, viparita dandasana, supta baddha konasana, niralamba sarvangasana, savasana

Equipment

Mat, chair, 2 bolsters, 3 blankets, 2 blocks, belt
Advanced

Chatushpadasana – Weekly Advanced Class 69

50 Min

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...

Key Poses

pincha mayurasana, chatushpadasana, ardha halasana

Equipment

Mat, chair, bolster, 2 blankets, 2 blocks, belt
Advanced

Forward Bends To Mobilise Your Spine – Weekly Advanced Class 68

50 Min

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...

Key Poses

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

Equipment

Mat, chair, 2 blankets, 2 blocks, belt
Advanced

Yoga Poses To Mobilise Your Spine – Weekly Advanced Class 67

40 Min

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...

Key Poses

trikonasana, parsvakonasana, ardha chandrasana, parivrtta ardha chandrasana

Equipment

Mat,1 blankets, 2 blocks
Advanced

Chest Opening Poses & Chair Twists – Weekly Advanced Class 66

50 Min

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...

Key Poses

trikonasana, virabhadrasana II, parvottanasana, parivrtta trikonasana, chair twists

Equipment

Mat, chair, 3 blankets, 2 blocks, belt
Advanced

Plantar Fasciitis – Weekly Advanced Class 65

50 Min

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...

Key Poses

Vajrasana, tadasana, virabhadrasana I, parsvottanasana, supta padangusthasana

Equipment

Mat, bolster, blanket, 2 blocks, belt
Advanced

Bakasana – Weekly Advanced Class 64

20 Min

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...

Key Poses

bakasana

Equipment

Mat
Advanced

Vasisthasana, Parighasana and Abdominals – Weekly Advanced Class 63

60 Min

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...

Key Poses

vasisthasana, parighasana, urdhva prasarita padasana

Equipment

Mat, chair, bolster, 2 blankets, 2 blocks, belt
Advanced

Lolasana – Weekly Advanced Class 62

20 Min

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...

Key Poses

lolasana

Equipment

Mat, 2 blocks
Advanced

Dwi Pada Viparita Dandasana – Weekly Advanced Class 61

45 Min

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...

Key Poses

dwi pada viparita dandasana

Equipment

Mat, chair, bolster, 3 blankets, 2 blocks, belt
Advanced

Hamstrings, Hips and Twists – Weekly Advanced Class 60

65 Min

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...

Key Poses

utthita hasta padangusthasana, krounchasana, marichyasana III, eka hasta bhujasana, sirsasana, sarvangasana

Equipment

Mat, 3 blankets, 2 blocks, belt
Advanced

Standing Poses in 50 Minutes – Weekly Advanced Class 59

50 Min

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...

Key Poses

most standing poses are included

Equipment

Mat,1 blanket, 2 blocks
Advanced

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

60 Min

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...

Key Poses

supta virasana, eka pada rajakapotasana, supta padangusthasana

Equipment

Mat, 2 bolsters, 3 blankets, 2 blocks, belt
Advanced

Yoga For Menstruation – Weekly Advanced Class 57

65 Min

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...

Key Poses

supta baddha konasana, setu bandha sarvangasana, upaashrayi upavista konasana

Equipment

Mat, chair, 2 bolsters, 3 blankets, 2 blocks, belt
Advanced

Dropping Back – Weekly Advanced Class 56

70 Min

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...

Key Poses

urdhva dhanurasana, ustrasana, viparita dandasana

Equipment

Mat, chair, bolster, 2 blankets, 2 blocks, belt
Advanced

Yoga Poses For Scoliosis – Weekly Advanced Class 55

45 Min

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...

Key Poses

trikonasana, parsvottanasana, parivrtta trikonasana, paschimottanasana

Equipment

Mat, chair, 3 blankets, 2 blocks, belt
Advanced

Standing Poses With Inversions – Weekly Advanced Class 54

60 Min

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...

Key Poses

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

Equipment

Mat, 3 blankets, 2 blocks, belt
Advanced

Advanced Chair Backbends – Weekly Advanced Class 53

55 Min

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...

Key Poses

urdhva mukha svanasana, urdhva dhanurasana, vrschikasana

Equipment

Mat, chair, bolster, 2 blankets, 2 blocks, belt
Advanced

Sequence For The New Year – Weekly Advanced Class 52

50 Min

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...

Key Poses

standing poses

Equipment

Mat, 2 blankets, 2 blocks
Advanced

Handstand and Forearm Balance – Weekly Advanced Class 51

40 Min

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...

Key Poses

adho mukha vrksasana, pincha mayurasana

Equipment

Mat, chair, bolster, blanket, 2 blocks, belt
Advanced

Upavista, Paripurna and Niralamba – Weekly Advanced Class 50

50 Min

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...

Key Poses

Upavista konasana, paripurna navasana, niralamba sarvangasana

Equipment

Mat, chair, bolster, 3 blankets, 2 blocks, belt
Advanced

Ujjayi, Kumbhaka and Viloma – Weekly Advanced Class 49

55 Min

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...

Key Poses

Ujjayi pranayama, antara kumbhaka, viloma pranayama, savasana.

Equipment

Mat, bolster, 3 blankets, 2 blocks
Advanced

Eka Pada Viparita Dandasana – Weekly Advanced Class 48

65 Min

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...

Key Poses

Urdhva dhanurasana, dwi pada viparita dandasana, eka pada viparita dandasana

Equipment

Mat, chair, 2 blankets, 2 blocks
Advanced

Standing Poses in 45 Minutes – Weekly Advanced Class 47

45 Min

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...

Key Poses

trikonasana, parsvakonasana, virabhadrasana I & II, ardha chandrasana, parivrtta trikonasana, parivrtta parsvakonasana

Equipment

Mat, blanket, 2 blocks
Advanced

Iyengar Yoga Restorative Poses – Weekly Advanced Class 46

55 Min

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...

Key Poses

savasana, setu bandha sarvangasana, viparita karani, supta baddha konasana

Equipment

Mat, chair, bolster, 3 blankets, 2 blocks, belt
Advanced

Iyengar Yoga Chair Backbends – Weekly Advanced class 45

45 Min

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....

Key Poses

Surya namaskar, urdhva mukha svanasana, urdhva dhanurasana

Equipment

Mat, chair, 2 blankets, 2 blocks, belt
Advanced

Active Forward Bends – Weekly Advanced Class 44

40 Min

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...

Key Poses

Kurmasana, ubhaya padangusthasana, akarna dhanurasana, krounchasana

Equipment

Mat, 2 blankets, 2 blocks, belt
Advanced

Standing Poses and Headstand Leg Variations – Weekly Advanced Class 43

50 Min

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...

Key Poses

standing poses, salamba sirsasana, parsva sirsasana, parivrtta eka pada sirsasana, chair sarvangasana

Equipment

Mat, chair, bolster, 2 blankets, 2 blocks, belt
Advanced

Shoulders – Weekly Advanced Class 42

40 Min

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...

Key Poses

Adho mukha svanasana, gomukhasana, garudasana, anantasana

Equipment

Mat, chair, bolster, 2 blankets, 2 blocks, belt
Advanced

Shoulder Opening Standing Poses – Weekly Advanced Class 41

35 Min

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...

Key Poses

Garudasana, gomukhasana, trikonasana, virabhadrasana I, parsvottanasana

Equipment

Mat, 2 blankets, 2 blocks, belt
Advanced

Supine Pranayama – Weekly Advanced Class 40

35 Min

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...

Key Poses

Savasana, ujjayi pranayama, viloma pranayama

Equipment

Mat, bolster, 2 blankets, 2 blocks, belt
Advanced

Backbends in 45 Minutes – Weekly Advanced Class 39

45 Min

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...

Key Poses

Urdhva mukha svanasana, dwi pada viparita dandasana, urdhva dhanurasana

Equipment

Mat, chair, bolster, 2 blankets, 2 blocks, belt
Advanced

Hamstrings and Knee Care – Weekly Advanced Class 38

50 Min

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...

Key Poses

Standing poses

Equipment

Mat, blanket, 2 blocks
Advanced

Abdominal Strength – Weekly Advanced Class 37

30 Min

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...

Key Poses

Urdhva prasarita padasana, pavana muktasana, paripurna navasana

Equipment

Mat, blanket, belt
Advanced

Ujjayi And Viloma Pranayama – Weekly Advanced Class 36

60 Min

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...

Key Poses

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

Equipment

Mat, chair, bolster, 2 blankets, 2 blocks, belt
Advanced

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

50 Min

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...

Key Poses

Urdhva mukha svanasana, ustrasana, urdvha dhanurasana

Equipment

Mat, bolster, 2 blankets, 2 blocks, belt
Advanced

Hanumanasana (Monkey Pose) – Weekly Advanced Class 34

30 Min

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...

Key Poses

Hanumanasana, eka pada rajakapotasana

Equipment

Mat, bolster, 2 blankets, 2 blocks
Advanced

Standing Poses And Inversions – Weekly Advanced Class 33

50 Min

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...

Key Poses

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

Equipment

Mat, 2 blankets, 2 blocks, belt
Advanced

Covering All Areas – Weekly Advanced Class 32

50 Min

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....

Key Poses

Standing poses, forward bends, inversions, backbends, restorative

Equipment

Mat, bolster, 2 blankets, 2 blocks, belt
Advanced

Arm Balances – Weekly Advanced Class 31

30 Min

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...

Key Poses

Chaturanga dandasana, vasisthasana, eka hasta bhujasana, dwi hasta bhujasana, bhujapadasana, tittibhasana

Equipment

Mat, blanket, 2 blocks
Advanced

Tittibhasana And Other Poses – Weekly Advanced Class 30

50 Min

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...

Key Poses

chaturanga dandasana, tittibhasana, dwi hast bhujasana, kurmasana

Equipment

Mat, chair, bolster, 2 blankets, 2 blocks, belt
Advanced

Vrschikasana (Scorpion Pose) – Weekly Advanced Class 29

45 Min

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)...

Key Poses

Urdhva mukha svanasana, urdhva dhanurasana, vrschikasana 

Equipment

Mat, chair, bolster, 2 blankets, 2 blocks
Advanced

Leg And Back Release – Weekly Advanced Class 28

35 Min

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...

Key Poses

supta padangusthasana, upavista konasana, urdhva paschimottanasana, ubhaya padangusthasana 

Equipment

Mat, 2 blankets, belt
Advanced

Express Standing Poses II – Weekly Advanced Class 27

35 Min

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...

Key Poses

Trikonasana, Parsvakonasana, Virabhadrasana I, Parvottanasna, Parivrtta Trikonasana

Equipment

Mat, 2 blankets, 2 blocks, belt
Advanced

Shoulders And Twists – Weekly Advanced Class 26

50 Min

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...

Key Poses

vasisthasana, parsva sirsasana, chair twists

Equipment

mat, chair, bolster, 2 blankets, 2 blocks, belt
Advanced

Relaxation And Breath Awareness – Weekly Advanced Class 25

50 Min

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...

Key Poses

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

Equipment

Mat, chair, bolster, 2 blankets, 2 blocks, belt
Advanced

Dwi Pada Viparita Dandasana – Weekly Advanced Class 24

60 Min

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...

Key Poses

dwi pada viparita dandasana. eka pada viparita dandasana

Equipment

Mat, chair, 2 blankets, 2 blocks, belt
Advanced

Standing And Seated Forward Bends – Weekly Advanced Class 23

60 Min

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...

Key Poses

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

Equipment

Mat, chair, bolster, 2 blankets, 2 blocks, belt
Advanced

Advanced Backbend Variations – Weekly Advanced Class 22

70 Min

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...

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
Advanced

Improve Your Balance – Weekly Advanced Class 21

45 Min

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...

Key Poses

Adho Mukha Vrksasana, Pincha Mayurasana, Utthita Hasta Padangusthasana, Ardha Chandrasana

Equipment

Mat, 2 blankets, 2 blocks, belt
Advanced

Linking Sun Salutes With Standing Poses – Weekly Advanced Class 20

60 Min

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...

Key Poses

Surya Namaskar, Utkatasana, Garudasana, Parighasana

Equipment

Mat, 2 blankets, 2 blocks, belt
Advanced

Twists And Abdominals – Weekly Advanced Class 19

45 Min

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...

Key Poses

Bharadvajasana, Marichyasana III, Urdhva Prasarita Padasana, Paripurna Navasana

Equipment

Mat, chair, 2 blankets, 2 blocks, belt
Advanced

Yoga Poses To Calm The Breath – Weekly Advanced Class 18

60 Min

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...

Key Poses

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

Equipment

Mat, chair, bolster, 2 blankets, 2 blocks, belt
Advanced

Four Essential Backbends – Weekly Advanced Class 17

50 Min

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...

Key Poses

Urdhva Mukha Svanasana, Ustrasana, Chatushpadasana, Urdhva Dhanurasana

Equipment

Mat, 2 blankets, 2 blocks, belt
Advanced

Paschimottanasana, Key Forward Bend – Weekly Advanced Class 16

50 Min

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...

Key Poses

Paschimottanasana

Equipment

Mat, chair, 2 blankets, 2 blocks, belt
Advanced

Balancing Opposites, Standing Poses – Weekly Advanced Class 15

60 Min

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...

Key Poses

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

Equipment

Mat, bolster, 2 blankets, 2 blocks, belt
Advanced

Yoga Poses For Shoulders And Wrists – Weekly Advanced Class 14

60 Min

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...

Key Poses

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

Equipment

Mat, chair, bolster, 2 blankets, 2 blocks, belt
Advanced

Four Key Arm Balances – Weekly Advanced Class 13

30 Min

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...

Key Poses

Vasisthasana, Eka Hasta Bhujasana, Dwi Hasta Bhujasana, Lolasana

Equipment

Mat, blanket, 2 blocks,
Advanced

Bridge Pose And Other Backbends – Weekly Advanced Class 12

50 Min

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...

Key Poses

Urdhva Mukha Svanasana, Ustrasana, Urdhva Dhanurasana

Equipment

Mat, bolster, 2 blankets, 2 blocks, belt

Course Overview

Description

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?

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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