Advanced Course

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

Who is this course is for?

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

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

What do I get from this course?
  • A comprehensive, structured and ongoing approach to learning Iyengar yoga at the advanced level
  • Key principles clearly communicated to help you go further on your yoga journey
  • Step by step tracking of your progression through the course
  • Email reminders to help keep you motivated and on track
  • Email support from your teacher

 



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Get started straight away with our 14-day free trial. You’ll get access to all our courses, weekly class videos, complete pose library, sequences, in-depth articles and more.

Course Progress

Chair Kapotasana - Weekly Advanced Class 98

Focus: This class explores supported versions of ustrasana, kapotasana and vrschikasana. These potentially strenuous backbends are adapted so that they can be held for a longer period of time with an emphasis on softening and releasing. Despite a more stationary approach to these poses the sequence as a whole maintains a flowing linear progression. The class begins with some surya namaskar to prepare the body for backbends. From there the basic shape of urdhva mukha svanasana is developed towards ustrasana, and eventually kapotasana. Incremental adjustments to the supports help you to gradually deepen the pose without creating hardness or resistance. This circular development of the backbend action continues toward a version of vrschikasana that uses urdhva dhanurasana as an entry position rather than pincha mayurasana. 
Key Poses: ustrasana, kapotasana, vrschikasana.
Equipment: Mat, chair, 2 bolsters, 3 blankets.
Level: Advanced
Duration: 50 min
Start

Chair Forward Bends - Weekly Advanced Class 97

Focus: This class uses a chair to assist with forward bends. The forward bending group of poses commonly opens the hips, hamstrings and adductors. In addition to this, the use of a chair can help to give forward bends more of an upper body emphasis. Stiffness or imbalances in the muscles associated with the spine and rib cage can be highlighted and corrected. Using a chair in this way can also help to add a shoulder opening emphasis to poses that might otherwise only involve the legs and hips. The sequence uses the chair to add back releasing twists to each of the forward bends. The frame of the chair is also used as a support to gradually develop triang mukhaikapada paschimottanasana into kraunchasana.
Key Poses: janu sirsasana, triang mukhaikapada paschimottanasana, paschimottanasana, upavista konasana.
Equipment: Mat, chair, blankets.
Level: Advanced
Duration: 50 min
Start

Standing Twists With Wall Support - Weekly Advanced Class 96

Focus: This class begins with a gradual progression towards pada hastasana. Initially pada gulphasana is practiced in both its final and concave spine positions. This leads towards padangusthasana, and then pada hastasana. From there the class progresses towards the three main standing twists. In this particular class the poses are practiced with the support of a wall. The wall helps to improve stability. It also gives you incremental control in terms of deepening the twisting action. It also provides a clear reference point for judging how far your torso is turning in the twist.
Key Poses: Pada hastasana, parivrtta trikonasana, parivrtta ardha chandrasana, parivrtta parsvakonasana.
Equipment: Mat, blanket, 2 blocks
Level: Advanced
Duration: 40 min
Start

Yoga Poses For The IT Band - Weekly Advanced Class 95

Focus: This class includes a sequence of poses that will help to improve mobility in the iliotibial band, quadriceps and gluteal region. The IT band is a length of fibrous connective tissue that runs down the outside of the thighs. It can be a difficult region to access and stretch. Many classical yoga asanas tend to reach surrounding muscles without isolating this specific area. For this reason it can be helpful to focus on easier to reach muscles that interact with the ITB. This can help to improve the overall health of the broader area. This class focuses on poses that can help to improve mobility in the tensor fascia latae, gluteals and quadriceps. Sequences such as this one may be particularly helpful for athletes, runners or anyone experiencing tightness or discomfort in the ITB.
Key Poses: Supta virasana, paryankasana, hanumanasana, eka pada rajakapotasana i & II, supta padangusthasana
Equipment: Mat, chair, bolster, 3 blankets, 2 blocks, belt
Level: Advanced
Duration: 50 min
Start

Ujjayi Pranayama Stages 1 to 8 - Weekly Advanced Class 94

Focus: This class explores ujjayi pranayama. In ujjayi pranayama both inhalation and exhalation are consciously deepened and lengthened. In his book "Light on Pranayama" B.K.S. Iyengar methodically presents ujjayi breathing in 13 distinct stages. The first eight of these stages are practiced in this video. Stages one to four introduce fundamental techniques of ujjayi breathing from a reclining position. This helps you explore the basic principles of yogic breathing whilst keeping your body and mind free of tension. Stages five to eight are practiced from an upright seated position. Ujjayi pranayama can help to simultaneously relax the body and nervous system, whilst bringing clarity and focus to the mind.
Key Poses: Savasana, ujjayi pranayama
Equipment: Mat, bolster, 2 blankets
Level: Advanced
Duration: 35 min
Start

Iyengar Yoga Backbend Sequence - Weekly Advanced Class 93

Focus: This backbend class is the third in our series of four “Pune cycle” classes. It follows a typically Iyengar approach to sequencing. Initially standing poses that share common techniques with backbends are explored. From there you work from adho mukha svanasana to urdhva mukha svanasana. Urdhva dhanurasana is then practiced initially with the support of two bolsters, and then eventually without assistance. Dwi pada viparita dandasana is practiced independently, and then with the support of a chair with some added shoulder opening variations. In terms of inversions, sirsasana is balanced with ardha halasana. Some back releasing counter poses are also eventually included in this classic backbend sequence.
Key Poses: Urdhva mukha svanasana, urdhva dhanurasana, ustrasana, dwi pada viprita dandasana, ardha halasana
Equipment: Mat, chair, 2 bolsters, 3 blankets, 2 blocks, belt
Level: Advanced
Duration: 60 min
Start

Iyengar Yoga Forward Bend Sequence - Weekly Advanced Class 92

Focus: This class is the second in our series of four “Pune cycle” classes. When complete, this set of classes will cover each of the main pose groups from standing poses, to forward bends, backbends, and then pranayama. Appropriate inversions will be included in each class to create a complete and balanced practice. This method of class rotation is used by the Iyengar’s at their Pune Institute and is widely practiced in Iyengar yoga schools throughout the world. This particular class focuses on forward bends and twists. Most of the key asanas from this group are included. The teaching instruction emphasises key Iyengar principles. This group of classes will form an ideal nucleus for establishing a balanced home yoga practice.
Key Poses: Upavista konasana, janu sirsasana, triang mukhaikapada paschimottanasana, paschimottanasana., bharadvajasana.
Equipment: Mat, chair, bolster, 3 blankets, 2 blocks, belt
Level: Advanced
Duration: 55 min
Start

Iyengar Yoga Standing Pose Sequence - Weekly Advanced Class 91

Focus: This weeks advanced class is a longer duration video incorporating standing poses and inversions. The class emphasises classical Iyengar alignment and instruction. The sequence is a comprehensive presentation of the standing asana group. It will be a rigorous, challenging class for experienced students. Sirsasana and sarvangasana are also included with an emphasis on fundamental Iyengar technique.
Key Poses: Standing poses, sirsasana, sarvangasana.
Equipment: Mat, 3 blankets, 2 blocks, belt
Level: Advanced
Duration: 55 min
Start

Whole Body - Weekly Advanced Class 90

Focus: This class works it’s way through several different regions of the body. It is an ideal “maintenance” class for your home practice that includes poses from a number of different pose groups. Initially utthita hasta padangusthasana lets you simultaneously improve your sense of balance, whilst working on hamstring and groin flexibility. From there shoulder opening is paired with hip opening poses like gomukhasana preparation. Poses like paryankasana and bhekasana help to remove stiffness from knees and quadriceps. More shoulder opening is then incorporated with chest opening poses like purvottanasana and chair dwi pada viparita dandasana. The inclusion of sirsasana and a version of setu bandha sarvangasana with a block make this a complete and balanced sequence for Iyengar practitioners.
Key Poses: Utthita hasta padangusthasana, paryankasana, bhekasana, purvottanasana
Equipment: Mat, chair, bolster, 3 blankets, 2 blocks, belt
Level: Advanced
Duration: 70 min
Start

Sirsasana & Sarvangasana Variations - Weekly Advanced Class 89

Focus: One of the many benefits that comes from a healthy home yoga practice is that you are able to practice particular poses at the time of day to which they are best suited. This weeks advanced class focuses solely on headstand and shoulderstand. Inversions practiced in this way will be particularly well suited to late afternoon. In an ideal world where yoga practice could be the sole endeavour for the day, a practitioner could break their practice into three sessions. Pranayama would be well suited to early morning practice when the mind is fresh and clear. Active asana could then be practiced in the late morning when energy levels are at their highest. Inversions and cooling poses could then be practiced at the point where we are mentally and physically ready to transition towards evening and rest. This class includes sirsasana with a selection of leg variations. It then combines a cooling, supported sarvangasana and variations. Try this class in isolation at the time of day that best suits you for inversions. It can also be easily added to any of the classes from the growing video library that do not already contain headstand and shoulderstand.
Key Poses: Sirsasana, chair sarvangasana, niralamba sarvangasana
Equipment: Mat, 2 chairs, bolster, 3 blankets, 2 blocks
Level: Advanced
Duration: 30 min
Start

Knees - Weekly Advanced Class 88

Focus: This class takes an in-depth look at the reclining kneeling poses supta virasana and paryankasana. Both poses are taught in stages that will make them accessible to a wide range of body types. The knee focus of these poses is then developed towards bhekasana. Eventually a version of niralamba sarvangasana is taught using a chair instead of a wall. This class has a specific knee focus within an otherwise classically balanced Iyengar sequence.
Key Poses: Supta virasana, paryankasana, bhekasana, niralamba sarvangasana
Equipment: Mat, chair, bolster, 3 blankets, 2 blocks, belt.
Level: Advanced
Duration: 60 min
Start

Yoga For Strength - Weekly Advanced Class 87

Focus: This weeks advanced class is built around strengthening yoga poses. The initial section of the sequence includes the inversions adho mukha vrksasana and pincha mayurasana. Both poses are linked with variations that will help to improve arm and upper body strength. From here the balancing pose vasisthasana is included. This pose helps to develop arm and wrist strength, as well as balance. Two arm balancing poses are next in the sequence. These challenging poses will help to improve overall strength and resilience. The last section of the class concentrates on poses that help to strengthen your abdominal muscles.
Key Poses: vasisthasana, dwi hasta bhujasana, eka hasta bhujasana, paripurna navasana
Equipment: Mat, 2 blankets, 2 blocks, belt
Level: Advanced
Duration: 45 min
Start

Backbend Variations & Inversions - Weekly Advanced Class 86

Focus: This weeks advanced class runs for 65 minutes. It includes inversions alongside a backbend sequence designed to challenge experienced students. Many of the poses are practiced with multiple repetitions. This gives you the option of gradually taking each pose further at your own pace. Initially, links between ustrasana and kapotasana are explored. From here, Dwi pada viparita dandasana leads you towards eka pada viparita dandasana. Vrschikasana completes the backbend section of the class. You then head towards ardha halasana. This rigorous backbend sequence will be great for raising energy levels, and expanding your understanding of some of the more advanced backbend variations. 
Key Poses: Ustrasana, kapotasana, dwi pada viparita dandasana, vrschikasana
Equipment: Mat, chair, bolster, 3 blankets, 2 blocks, belt
Level: Advanced
Duration: 65 min
Start

Hamstrings - Weekly Advanced Class 85

Focus: This class is based around improving hamstring flexibility. Standing forward bends like utthita hasta padangusthasana and urdhva prasarita eka padasana are the initial focus of the class. Eventually the seated forward bends triang mukhaikapada paschimottanasana and krounchasana are included in the sequence. The hamstring muscle group needs regular, dedicated attention in order for progress to be made. Improvements in this area can help to boost the health of your spine, and make more advanced yoga postures increasingly comfortable and accessible.
Key Poses: Utthita hasta padangusthasana, urdhva prasarita ekapadasana, triang mukhaikapada paschimottanasana, krounchasana.
Equipment: Mat, 3 blankets, 2 blocks, belt
Level: Advanced
Duration: 45 min
Start

Standing Poses With Inversions - Weekly Advanced Class 84

Focus: This weeks advanced class presents an extended, 65 minute standing pose sequence. The inversions sirsasana and chair sarvangasana are also included in this classically balanced Iyengar sequence. Additional time is allowed for all poses to be explored in stages where key actions are isolated, and then developed towards a final position. Most of the Iyengar Yoga standing poses are included in this comprehensive sequence. Standing poses in conjunction with inversions are great for cultivating strength, stability and balance. 
Key Poses: standing poses, sirsasana, chair sarvangasana
Equipment: Mat, chair, bolster, 2 blankets, 2 blocks, belt
Level: Advanced
Duration: 65 min
Start

Chair Sirsasana & Sarvangasana - Weekly Advanced Class 83

Focus: Chair inversions are the sole focus of this weeks advanced class. Initially a version of sirsasana using two chairs is explored. This version of the pose is a great option for people working with neck difficulties. From there a version of chatushpadasana leads you into a series of chair sarvangasana variations. Eventually this pose transitions into a relaxing version of supta baddha konasana. This video will work well as a stand alone class, but will also serve as an ideal supplement for other advanced classes that do not already contain inversions
Key Poses: Chair sirsasana, chair sarvangasana
Equipment: Mat, 2 chairs, 2 bolsters, 3 blankets, 2 blocks, belt
Level: Advanced
Duration: 30 min
Start

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

Focus: This class is based around poses that help to relieve lower back pain. It is the third in our series of classes that help to promote a healthy spine. The class begins with some poses that help to remove muscular tension from the lower back. From there standing poses are practiced with your feet in a diagonal stance. This encourages the sacrum to move in, and the spine to lengthen away from the pelvis. Chair twists help to improve your spinal rotation. Several variations of the supta padangusthasana reclining leg stretches are then included. The class ends with some gentle poses using the support of two chairs that will be ideal for combatting inflammation in the lower back. Savasana is practiced in a prone position. Blankets are positioned in this pose to help release and relax the muscles associated with the lumbar spine. 
Key Poses: Diagonal standing poses,chair twists, supta padangusthasana, pavana mukthasana
Equipment: Mat, 2 chairs, 2 bolsters, 3 blankets, 2 blocks, belt
Level: Advanced
Duration: 50 min
Start

Dwi Pada Viparita Dandasana - Weekly Advanced Class 81

Focus: This weeks class is based around the backbend dwi pada viparita dandasana. Some preparatory backbends like salabhasana and urdhva mukha svanasanan are included to create opening and elasticity in the upper back. Dwi pada viparita dandasana is then introduced initially lying back over a chair. The actions of containing the thoracic spine and lifting your shoulders are emphasised throughout all variations of the pose. This will be imperative when eventually the pose is practiced by dropping back from a headstand. Elevating your feet on a chair brings you closer to this dropping back action. In addition to lifting your shoulders, a subtle rolling action from the top of the head towards the forehead helps to maintain space and comfort in your neck.
Key Poses: salabhasana, urdhva mukha svanasana, dwi pada viparita dandasana
Equipment: Mat, chair, bolster, 3 blankets, 2 blocks, belt
Level: Advanced
Duration: 45 min
Start

Parivrtta (Revolved) - Weekly Advanced Class 80

Focus: This weeks class links a number of the parivrtta (revolved) twisting poses. The twisting action is developed initially in utthita hasta padangusthasana and then incrementally applied to parivrtta ardha chandrasana. Two different versions of this pose are explored using the support of a wall. Parivrtta parsvakonasana is then introduced using a chair to both assist balance and gain extra leverage into the twist. The full pose is then practiced without support. From there the twisting action of parivrtta upavista konasana is improved with the use of a chair. This class will help to lengthen hamstrings and improve spinal mobility.
Key Poses: Parivrtta ardha chandrasana, parivrtta parsvakonasana, parivrtta upavista konasana
Equipment: Mat, chair, 2 blankets, 2 blocks, belt
Level: Advanced
Duration: 50 min
Start

Balance - Weekly Advanced Class 79

Focus: This weeks advanced class focuses on the concept of balance. Balance quite literally helps us to position our bodies in space without falling over. This reality check of not falling over is relevant to many of the poses in this class. Initially the class includes the inverted poses from the previous two advanced classes. This allows you to consolidate your free balance in adho mukha vrksasana and pincha mayurasana within a sequence of related balancing poses. From there you focus on balancing on one leg with utthita hasta padangusthasana. The standing balancing poses garudasaa and vrksasana are then linked with ardha chandrasana and virabhdrasana I and III. In the headstand section you work to free balance with the twisting leg variation parivrttaikapada sirsasana. A balancing version of niralamba sarvangasana is included towards the end of the sequence. This class will help to improve your overall sense of balance across s variety of challenging asanas. It will also help to bring a spontaneous stability to both body and mind.
Key Poses: Garudasana, vrksasana, parivrttaikapada sirsasana, niralamba sarvangasana
Equipment: Mat, bolster, 3 blankets, 2 blocks, belt
Level: Advanced
Duration: 50 min
Start

Pincha Mayurasana (Forearm Balance) - Weekly Advanced Class 78

Focus: This class focuses exclusively on pincha mayurasana (forearm balance). The class begins with a strengthening sequence of movements that help to create a solid foundation for the pose. The poses that follow work on acquiring the shoulder mobility that is necessary for pincha mayurasana. You then work with variations that explore the basic techniques of the arms and shoulders without being in the full inversion. When you eventually get to the full pose your focus is on maintaining shoulder lift and avoiding lower back compression. The last section of the class explores ways of approaching the free balance in pincha mayurasana.
Key Poses: Pincha Mayurasana
Equipment: 2 blocks, belt
Level: Advanced
Duration: 30 min
Start

Adho Mukha Vrksasana (Handstand) – Weekly Advanced Class 77

Focus: This weeks advanced class focuses on adho mukha vrksasana (handstand). The video is a shorter length 20 minute tutorial style class. It starts with some preliminary poses that help to connect your arms with your torso in a straight, integrated line. The following poses start to link your legs into this line, as well as preparing you for the action of kicking up. In the next section of the class you practice kicking up with alternate legs. You focus here on keeping the knee of your leading leg straight, and kicking your heel straight up (as opposed to hooking it towards the wall). From there you work towards the “bunny hopping" action by coming down from the pose keeping your knees and feet together. Once coming down has been consolidated you are ready to kick up with both feet together. Transferring your body weight from your feet into your hands as you kick up assists with this. From here you start to focus on the handstand free balance. A scissor action is used initially so that you can catch your balance with a lower centre of gravity. As you eventually bring your legs back together care is taken to move your legs simultaneously. You extend into the soles of your feet whilst keeping your knees straight. Whilst free balancing your balance will be in a continual state of flux. The middle knuckles of your fingers will visibly lift and drop as you continually shift your weight from your finger tips to the heels of your hands and vice versa.   
Key Poses: Adho mukha vrksasana
Equipment: Mat, blanket
Level: Advanced
Duration: 20 min
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Adding Arm Clasps To Twists - Weekly Advanced Class 76

Focus: This shorter, 25 minute tutorial style class looks at ways of building more advanced arm clasps into basic seated twists. The class revolves around the poses bharadavajasana, marichyasana III and ardha matsyendrasana. Each of these twists is practiced initially in their more preliminary form, and then with the addition of the arm clasping action. All movements are broken down into stages that progressively build towards a final position. Approaching this trio of poses in this way helps to deepen your experience of the twists, whilst bringing new shoulder opening actions to the poses.
Key Poses: Bharadvajasana, marichyasana III, ardha matsyendrasana
Equipment: Mat, 2 blankets, 2 blocks, belt
Level: Advanced
Duration: 25 min
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Pranayama, Ujjayi & Viloma - Weekly Advanced Class 75

Focus: This 55 minute class focuses less on restorative poses that prepare you for pranayama, and more on actual pranayama. Savasana is used as a starting point for settling down, and becoming more aware of your breath. Ujjayi pranayama (where your breath is lengthened), and viloma pranayama (where your breath is paused in stages) are explored from this supine position. The set up for savasana is adapted in three different ways to highlight three different qualities that can be brought to the breath. Eventually, these same pranayamas are developed in a seated, cross leg position. This class will particularly suit students who have a pre-existing experience of pranayama.
Key Poses: Ujjayi pranayama, viloma pranayama
Equipment: Mat, bolster, 3 blankets, 2 blocks
Level: Advanced
Duration: 55 min
Start

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

Focus: This weeks class works towards the backbend vrschikasana (scorpion pose). The shoulder action that is required for this asana is explored initially in sirsasana, with your hands holding a block placed behind your head. This action is further developed in dwi pada viparita dandasana. Eventually vrschikasana is linked with pincha mayurasana, and then practiced with the aid of a chair. This energising class is intended to challenge experienced back benders. In addition to improving your backbends, the poses will also be great for opening your shoulders.
Key Poses: Sirsasana, pincha mayurasana, dwi pada viparita dandasana, vrschikasana
Equipment: Mat, chair, 2 bolsters, 3 blankets, 2 blocks, belt
Level: Advanced
Duration: 60 min
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Ubhaya Padangusthasana & Krounchasana - Weekly Advanced Class 73

Focus: This class is based around paschimottanasana, ubhaya padangusthasana and krounchasana. The asanas are taught in stages that progressively allow the poses to develop, without compromising balance or alignment. Some of the preparatory stages can be consolidated for newer or less flexible students, or used as a point of departure for more experienced students. The sequence will help to improve balance and hamstring flexibility.
Key Poses: paschimottanasana, ubhaya padangusthasana and krounchasana
Equipment: Mat, chair, 2 blankets, 2 blocks, belt
Level: Advanced
Duration: 45 min
Start

Iyengar Yoga Standing Poses - Weekly Advanced Class 72

Focus: The instruction in this sequence of standing poses emphasises fundamental Iyengar teachings. It allows experienced students to consolidate key aspects of technique in a rigorous 55 minute class. Many of the poses are broken down into stages where one particular aspect of the asana is isolated and emphasised. All of the poses are eventually practiced in their final, unassisted state. Although the instruction in this class explores fundamentals and basics, it is intended to challenge students who are familiar with standing poses, and regularly including them in their home practice.
Key Poses: standing poses
Equipment: Mat, blanket, 2 blocks, belt.
Level: Advanced
Duration: 55 min
Start

Wrists, Psoas and Quadriceps - Weekly Advanced Class 71

Focus: This miscellaneous style class focuses on the wrists, psoas and quadriceps muscles. The first section of the class includes adapted poses that help to strengthen and improve mobility in your wrists. Wrist opening actions are explored in poses like adho mukha svanasana, vasisthasana and parsvottanasana. From there you isolate the psoas and quadriceps muscles in a series of hip opening versions of eka pada rajakapotasana. The class culminates with a supported version of hanumanasana (splits).
Key Poses: adho mukha svanasana, vasisthasana, eka pada rajakapotasana, hanumanasana
Equipment: Mat, chair, bolster, 3 blankets, 2 blocks, belt
Level: Advanced
Duration: 55 min
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Restorative Yoga With Inversions - Weekly Advanced Class 70

Focus: This class includes a number of restorative Iyengar Yoga inversions. It also contains supported chest opening poses that focus on breath awareness. Several passive, hip opening poses are also included. Many of the poses in the sequence use yoga props in specific ways to support the body. The set up, and correct usage of these props is explained in detail for each pose. The class as a whole will help to bring stillness and clarity to the mind, whilst soothing and calming the nervous system.
Key Poses: Sirsasana, viparita dandasana, supta baddha konasana, niralamba sarvangasana, savasana
Equipment: Mat, chair, 2 bolsters, 3 blankets, 2 blocks, belt
Level: Advanced
Duration: 65 min
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Chatushpadasana - Weekly Advanced Class 69

Focus: This class concentrates on three poses; pincha mayurasana, chatushpadasana and ardha halasana. Preparatory stages are revisited in pincha mayurasana for their ability to strengthen. Priority is given to creating lift through your shoulders. A rolled yoga mat under your elbows in the final pose helps with this. In chatushpadasana various supports and heights are used to maximise lift and opening in the thoracic spine and upper chest. The class then heads towards a version of halasana using a chair, and then finishes with the supported ardha halasana.
Key Poses: pincha mayurasana, chatushpadasana, ardha halasana
Equipment: Mat, chair, bolster, 2 blankets, 2 blocks, belt
Level: Advanced
Duration: 50 min
Start

Forward Bends To Mobilise Your Spine - Weekly Advanced Class 68

Focus: This class helps you to improve the mobility of your spine in forward bends. It begins with standing forward bends. A wall is used in this section of the class to help maintain a straight spine, whilst working with hamstring lengthening poses. From there the class heads towards seated forward bends. A chair is used in these poses to maximise the length of your spine, as you introduce twisting actions that encourage an improved range of motion. This approach towards forward bends will be helpful if you are practicing with stiffness in your spine, but will also benefit anyone wanting to improve the general mobility of this region of the body.
Key Poses: urdhva prasarita eka padasana, janu sirsasana, parsva upavista konasana, parivrtta upavita konasana
Equipment: Mat, chair, 2 blankets, 2 blocks, belt
Level: Advanced
Duration: 50 min
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Yoga Poses To Mobilise Your Spine - Weekly Advanced Class 67

Focus: This class will help to improve the mobility of your spine. Standing poses are the main emphasis of the sequence. Classical poses are adapted where necessary to help you focus on creating length and rotation. Many of the poses make use of a wall to help you gain better access to your spine. As you work your way through the different back related aspects of the standing poses, your focus will be on on creating space for your spine, and keeping both sides of your torso even in length. This class will be helpful in releasing tension from your back. It will assist you to remove stiffness from your back, and help to bring about improved freedom of movement.
Key Poses: trikonasana, parsvakonasana, ardha chandrasana, parivrtta ardha chandrasana
Equipment: Mat,1 blankets, 2 blocks
Level: Advanced
Duration: 40 min
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Chest Opening Poses & Chair Twists - Weekly Advanced Class 66

Focus: This weeks advanced class contains poses that help to contain your upper back and open your chest. The initial part of the class uses a belt looped around your arms to gain access to the thoracic spine. For many people this is a stiffer region of the back, more prone to lifting and bulging. Poses are chosen that help you to bring a more even balance to this region of your spine. The sequence then heads in the direction of spine releasing chair twists. This is a great class for helping to both boost energy levels and improve the health of your spine.
Key Poses: trikonasana, virabhadrasana II, parvottanasana, parivrtta trikonasana, chair twists
Equipment: Mat, chair, 3 blankets, 2 blocks, belt
Level: Advanced
Duration: 50 min
Start

Plantar Fasciitis - Weekly Advanced Class 65

Focus: Poses that help to improve the health of your feet are the focus of this class. The sequence includes poses that help to relieve stiffness and soreness in the arch and heel region of the foot. It also looks at poses that bring mobility to the toes and calf muscles. It might be helpful for assisting with problems such as plantar fasciitis and heel spurs. It will also be well suited to anyone who spends long periods on their feet, or anyone suffering from fallen arches, or anyone interested in improving the way in which they stand on their feet.
Key Poses: Vajrasana, tadasana, virabhadrasana I, parsvottanasana, supta padangusthasana
Equipment: Mat, bolster, blanket, 2 blocks, belt
Level: Advanced
Duration: 50 min
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Bakasana - Weekly Advanced Class 64

Focus: This class teaches the arm balancing pose Bakasana (crane pose). It breaks the pose down into preparatory stages that can be beneficial when practiced in isolation, or as part of a step-by-step progression towards the full pose. Initially bakasana is taught from a standing position, and eventually from the inverted pose sirsasana II. There are many benefits that come from regularly practicing Bakasana. It helps to strengthen your wrists, arms and abdominal muscles. It also helps to both open and tone the inner groins, and has a broadening effect on the upper back that can help to release the thoracic spine. In order to feel confident with this pose there is a particular need for persistence and regular practice. As a result, as you progress, it can help to build inner strength and resilience.
Key Poses: bakasana
Equipment: Mat
Level: Advanced
Duration: 20 min
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Vasisthasana, Parighasana and Abdominals - Weekly Advanced Class 63

Focus: This class includes some less commonly practiced miscellaneous poses. Initially the balancing pose vasisthasana is practiced alongside trikonasana and ardha chandrasana. Parighasana is then paired with parivrtta trikonasana and parivrtta parsvakonasana. Parighasana is a great pose for teaching you how to rotate your chest and spine whilst maintaining space in your abdomen, and length through the sides of your torso. These actions will help to improve your standing twists. Sirsasana (headstand) using a "block tower" and chair sarvangasana are also included in the sequence. Some abdominal strengthening poses such as urdhva prasarita padasana close out the class.
Key Poses: vasisthasana, parighasana, urdhva prasarita padasana
Equipment: Mat, chair, bolster, 2 blankets, 2 blocks, belt
Level: Advanced
Duration: 60 min
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Lolasana - Weekly Advanced Class 62

Focus: This weeks advanced class is devoted entirely to the arm balancing pose lolasana. For many people this is a notoriously difficult pose that is often avoided or thought to be impossible. This 20 minute, tutorial style class breaks the pose down into manageable stages that will be accessible to a broad range of people. Whether or not you are able to lift your body and swing like a pendulum, these stages will be beneficial in terms of strengthening your upper body, abdominal muscles, and legs. Familiarity with these teaching points will help to lead towards eventually practicing the pose with confidence. The quality of perseverance that this pose can foster should not be underestimated in the development of your practice.
Key Poses: lolasana
Equipment: Mat, 2 blocks
Level: Advanced
Duration: 20 min
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Dwi Pada Viparita Dandasana - Weekly Advanced Class 61

Focus: Dwi pada viparita dandasana is a backbend with numerous applications in an Iyengar yoga sequence. Supported versions of the pose can be used as an alternative for headstand, or simply as a chest opening restorative pose. Unsupported versions of the pose can be therapeutic for your neck, shoulders and upper back, or act as a transition pose, linking urdhva dhanurasana with a range of other more advanced backbends. Dwi pada viparita dandasana is the sole focus of this weeks advanced class. No additional standing poses or inversions are included. Initially a supported version of the pose is used to create opening. Eventually the more classical unsupported version of the pose is explored. Methods and techniques are added where necessary to enable the backs of your shoulders to lift and your chest to open. Eventually you look at ways of evolving the pose towards other more advanced backbends such as chakra bhandasana.
Key Poses: dwi pada viparita dandasana
Equipment: Mat, chair, bolster, 3 blankets, 2 blocks, belt
Level: Advanced
Duration: 45 min
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Hamstrings, Hips and Twists - Weekly Advanced Class 60

Focus: The main focus of this class is forward bends, but it also contains inversions, twists, and an arm balancing pose. The class begins with some standing forward bends that help to lengthen your hamstrings. Headstand (sirsasana) is then included before a section of seated forward bends. The hip opening arkarna dhanurasana is then practiced before working with the strengthening arm balance eka hasta bhujasana. The twisting component of the class looks to develop the arm clasping actions of marichyasasa III and ardha matsyendrasana. Shoulderstand (sarvangasana) finishes the class. This challenging sequence contains a comprehensive cross section of poses. It will help to benefit many different regions of the body. The qualities of strength, balance and flexibility will all be cultivated.
Key Poses: utthita hasta padangusthasanakrounchasana, marichyasana III, eka hasta bhujasana, sirsasana, sarvangasana
Equipment: Mat, 3 blankets, 2 blocks, belt
Level: Advanced
Duration: 65 min
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Standing Poses in 50 Minutes - Weekly Advanced Class 59

Focus: This weeks class follows a classic sequence of standing poses. You are guided through a comprehensive group of 15 standing asanas. Some poses that involve balance are included, as are strengthening poses, and of course poses that help to improve mobility and stability. For Iyengar practitioners it is important to regularly return to this group of poses to help maintain a healthy and balanced overall practice. This grounding style of class is well suited to times of instability or change.
Key Poses: most standing poses are included
Equipment: Mat,1 blanket, 2 blocks
Level: Advanced
Duration: 50 min
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Knees, Quads, Glutes & Twists - Weekly Advanced Class 58

Focus: This weeks class focusses on yoga poses that help to release your gluteals and hip flexors. Tightness in these areas can contribute to poor overall posture, and increase the likelihood of lower back ailments. You might also find that several poses in the class help to improve your quadriceps flexibility. This sequence adapts classical poses such as eka pada rajakapotasana to target these areas. Some spine releasing seated twists conclude this miscellaneous style class. It might be helpful for runners and cyclists, or anyone practicing with tightness in their hips, thighs and glutes.
Key Poses: supta virasana, eka pada rajakapotasana, supta padangusthasana
Equipment: Mat, 2 bolsters, 3 blankets, 2 blocks, belt
Level: Advanced
Duration: 60 min
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Yoga For Menstruation - Weekly Advanced Class 57

Focus: This class focusses on restorative poses that help to relax the abdominal region, and soothe the nervous system. This type of sequence is commonly practiced by women in the Iyengar method during menstruation. During this time inversions are avoided; as are poses that compress or harden the abdomen; and practice sequences are given an energy preserving emphasis. This class shows one way that such a sequence can evolve. Although often used in relation to womens health, this style of class will also be enjoyable and beneficial for men as well. This calming, rejuvenating class will also help to promote relaxation and combat stress.
Key Poses: supta baddha konasana, setu bandha sarvangasana, upaashrayi upavista konasana
Equipment: Mat, chair, 2 bolsters, 3 blankets, 2 blocks, belt
Level: Advanced
Duration: 65 min
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Dropping Back - Weekly Advanced Class 56

Focus: This class will teach some of the techniques that will help you build towards dropping back into urdhva dhanurasana (wheel pose) from a standing position. Engaging your arm and leg muscles without shortening your spine is a common theme throughout the poses in the sequence. The class runs over 70 minutes long. This allows ample time to cover a wide range of backbends and techniques. Chairs, walls and other supports are used where needed to help explore this group of poses. The sequence also includes preparatory stages that will benefit students who may still be consolidating urdhva dhanurasana. More experienced students eventually work to enter this pose by walking their hands up and down a wall.
Key Poses: urdhva dhanurasana, ustrasana, viparita dandasana
Equipment: Mat, chair, bolster, 2 blankets, 2 blocks, belt
Level: Advanced
Duration: 70 min
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Yoga Poses For Scoliosis - Weekly Advanced Class 55

Focus: This weeks class focusses on standing and seated poses that simultaneously lengthen and turn your spine. Although helpful for a broad range of body-types, the class may be especially beneficial for anyone with a mild scoliosis. In most of the poses in the class you are gripping the frame of a chair with your hands. This increases your ability to adjust the position of your spine and ribcage. Emphasis is placed throughout the class on promoting a straight back, whilst minimising any sideways curvature of the spine. The sequence begins with some shoulder opening poses that bring awareness to the alignment of your torso. It then proceeds towards standing and seated forward bends and twists. The class finishes with a supported version of savasana that helps to bring openness and symmetry to your chest.
Key Poses: trikonasana, parsvottanasana, parivrtta trikonasana, paschimottanasana
Equipment: Mat, chair, 3 blankets, 2 blocks, belt
Level: Advanced
Duration: 45 min
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Standing Poses With Inversions - Weekly Advanced Class 54

Focus: This hour long class includes sirsasana (headstand) and sarvangasana (shoulderstand) alongside a challenging standing pose sequence. The class explores fundamental Iyengar standing pose techniques. Seven of the main standing asanas are taught in depth, with an emphasis being placed on actions that relate to your feet and legs. Expect that this class will strengthen your legs whilst deepening your understanding of standing pose alignment. Find new layers of understanding with this fresh look at familiar poses.
Key Poses: trikonasana, parsvakonasana, ardha chandrasana, virabhadrasana I & II, parivrtta trikonasana, parsvottanasana, sirsasana, sarvangasana
Equipment: Mat, 3 blankets, 2 blocks, belt
Level: Advanced
Duration: 60 min
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Advanced Chair Backbends - Weekly Advanced Class 53

Focus: This class is an ideal re-entry into backbends for 2018. The sequence mainly contains chair backbends. It culminates in a supported variation of the advanced backbend vrschikasana (scorpion pose). The class is an opportunity to reconnect with some of the benefits that can be gained from this group of poses. Backbends are powerful poses that can have a transformative effect on both your body and mind. They can help to bring strength and suppleness to your spine, and assist in improving your overall posture. Traditionally, backbends have been thought of as yoga poses that stimulate the nervous system, and raise energy levels. They can also help to impart a sense of psychological strength and resilience.
Key Poses: urdhva mukha svanasana, urdhva dhanurasana, vrschikasana
Equipment: Mat, chair, bolster, 2 blankets, 2 blocks, belt
Level: Advanced
Duration: 55 min
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Sequence For The New Year - Weekly Advanced Class 52

Focus: Standing poses are ideal poses with which to renew your practice for the new year. This class brings you back to the foundations of standing poses, but from the perspective of an experienced practitioner. Grounding, strengthening and energising; this sequence covers most of the key asanas from the standing group. It is an ideal way to kick start your practice for 2018.
Key Poses: standing poses
Equipment: Mat, 2 blankets, 2 blocks
Level: Advanced
Duration: 50 min
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Handstand and Forearm Balance - Weekly Advanced Class 51

Focus: This class focusses on adho mukha vrksasana (handstand) and pincha mayurasana (forearm balance). In addition to the complete classical poses, preparatory positions are also included that will help to strengthen your body and refine your technique. A method for kicking up into a handstand with your feet together in a "bunny hop" action is also explored. Whether you are experienced or newer to these poses, this class gives you an opportunity to delve deeper into these fundamental inversions.
Key Poses: adho mukha vrksasana, pincha mayurasana
Equipment: Mat, chair, bolster, blanket, 2 blocks, belt
Level: Advanced
Duration: 40 min
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Upavista, Paripurna and Niralamba - Weekly Advanced Class 50

Focus: This class balances abdominal strengthening poses with energy preserving forward bends. Headstand and shoulderstand are also featured in the sequence. Forward bends are approached actively. An emphasis is placed on keeping your upper back as straight as possible and your chest as open as possible. This approach is introduced with the standing poses parsvottanasana, then linked with upavista konasana and paschimottanasana. The abdominal section of the class features several versions of paripurna navasana. Both supported and unsupported versions of this abdominal strengthening asana are taught. The latter part of the class focusses on niralamba sarvangasana. This version of sarvangasana can be especially soothing and calming for the nervous system.
Key Poses: Upavista konasana, paripurna navasana, niralamba sarvangasana
Equipment: Mat, chair, bolster, 3 blankets, 2 blocks, belt
Level: Advanced
Duration: 50 min
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Ujjayi, Kumbhaka and Viloma - Weekly Advanced Class 49

Focus: Pranayama and restorative yoga are the main focus of this class. The class culminates in a variety of pranayamas performed in both the lying and seated positions. Chest opening restorative poses make up the first section of the sequence. These poses help to bring relaxation to your body and an inward focus to your mind. The set up for both setu bandha sarvangasana and viparita karani are explored in detail. Pranayama begins in the latter part of the class. Initially you are guided in how to lengthen your breath in the reclining savasana position. From there you head in the direction of antara kumbhaka where you retain your breath after inhalation, and eventually add pauses to your inhalation with viloma breathing. These same pranayamas are then developed in an upright seated position. Although tagged as an advanced class, this sequence will also benefit less experienced students with a genuine interest in the breath component of Iyengar Yoga.
Key Poses: Ujjayi pranayama, antara kumbhaka, viloma pranayama, savasana.
Equipment: Mat, bolster, 3 blankets, 2 blocks
Level: Advanced
Duration: 55 min
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Eka Pada Viparita Dandasana - Weekly Advanced Class 48

Focus: This backbend class leads in the direction of eka pada viparita danadasana. The techniques of this famous asana are initially broken down and explored in preparatory poses before being brought together in the full pose at the end of the class. The class has a longer time duration which allows you sufficient time to build up to the pose. The ability to lift into urdhva dhanurasana (wheel pose) is a prerequisite for joining in with this class. The backbend component of the class begins with a series of reclining poses where blocks are used to lift and open the thoracic spine. From there a chair is used to introduce the characteristic leg action of eka pada viparita dandasana. Once you are able to raise your top leg in a supported position, the next stage is to attempt the full pose independently.
Key Poses: Urdhva dhanurasana, dwi pada viparita dandasana, eka pada viparita dandasana
Equipment: Mat, chair, 2 blankets, 2 blocks
Level: Advanced
Duration: 65 min
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Standing Poses in 45 Minutes - Weekly Advanced Class 47

Focus: This class takes a detailed look at standing poses without including inversions. Most of the 45 minute duration of the class is spent in standing poses. The class will be well suited to times when you are looking for a grounding sequence to strengthen and stabilise. The teaching instruction will help to improve your ability to balance, whilst adjusting and refining. This type of "dynamic" balance is woven throughout a number of the standing poses. You learn to stabilise certain areas of your pose, whilst bringing movement to other areas. This class requires minimal extra equipment or props.
Key Poses: trikonasana, parsvakonasana, virabhadrasana I & II, ardha chandrasana, parivrtta trikonasana, parivrtta parsvakonasana
Equipment: Mat, blanket, 2 blocks
Level: Advanced
Duration: 45 min
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Iyengar Yoga Restorative Poses - Weekly Advanced Class 46

Focus: This class consists entirely of Iyengar Yoga restorative poses. The class will be great for helping you to relax and de-stress. A sequence such as this will be beneficial for various reasons. It might be that you practice these poses because you are feeling lower in energy. It might be that they help you when you are feeling unwell. You might use these poses as a way of preparing for pranayama. If you are someone who more regularly practices active, stimulating poses then this sequence might be just what you need to bring to bring back some balance. A number of the more well known and widely practiced restorative poses are included in this class. The set up for each pose, and the arrangement of associated yoga props is taught in detail. Breath awareness is emphasised throughout the class. Methods for deepening relaxation are also explored.
Key Poses: savasana, setu bandha sarvangasana, viparita karani, supta baddha konasana
Equipment: Mat, chair, bolster, 3 blankets, 2 blocks, belt
Level: Advanced
Duration: 55 min
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Iyengar Yoga Chair Backbends - Weekly Advanced class 45

Focus: This class contains several chair backbends that are regularly used within the Iyengar Yoga method. Techniques for setting up the poses are explored in detail. Ways of adjusting and aligning yourself whilst in the poses are also explored in detail. In order to prepare your body for working with these poses, you start this class by linking some sun salutes with standing poses. The standing poses that are included share common techniques with backbends. From there you head directly to chair backbends. Initially you work with a version of upward facing dog pose. You then head towards chair backbend variations of urdhva dhanurasana (bridge pose). Some of these poses are great for giving newer students a more supported experience of the pose. They might also be helpful at times when you are lower in energy. More experienced practitioners will also find that they are useful at the beginning of a backbend session where they can help to create opening and space.
Key Poses: Surya namaskar, urdhva mukha svanasana, urdhva dhanurasana
Equipment: Mat, chair, 2 blankets, 2 blocks, belt
Level: Advanced
Duration: 45 min
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Active Forward Bends - Weekly Advanced Class 44

Focus: In addition to some familiar poses, this class includes some less commonly practiced forward bends and seated poses. Several poses in the class share a common method of gripping your big toe with your fingers. This clasp is emphasised throughout the class. Poses may depend on it in order to maintain balance, chest opening or spinal lift. Don't underestimate the strengthening effect this class will have on your hands and feet. This class will also help to improve flexibility in your hamstrings, adductors and hips. Some of the more advanced poses such as kurmasana, akarna dhanurasana and krounchasana are presented in ways which will help to introduce newer students, whilst challenging more experienced students.
Key Poses: Kurmasana, ubhaya padangusthasana, akarna dhanurasana, krounchasana
Equipment: Mat, 2 blankets, 2 blocks, belt
Level: Advanced
Duration: 40 min
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Standing Poses and Headstand Leg Variations - Weekly Advanced Class 43

Focus: This class follows a classic Iyengar Yoga approach to standing poses. The particular order of the poses in this sequence is commonly used, and is an ideal way to practice standing poses. Most of the asanas from the standing group are included in this class. They range from poses that strengthen, to ones that improve flexibility and balance, to back releasing twists. After standing poses you head towards inversions. This class includes a number of the leg variations that stem from sirsasana (headstand). It is necessary to be able to free balance in headstand for a couple of these variations, but the majority of them can be performed with the support of a wall. From headstand you head to a supported chair sarvanagasana and then to savasana.
Key Poses: standing poses, salamba sirsasana, parsva sirsasana, parivrtta eka pada sirsasana, chair sarvangasana
Equipment: Mat, chair, bolster, 2 blankets, 2 blocks, belt
Level: Advanced
Duration: 50 min
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Shoulders - Weekly Advanced Class 42

Focus: This 40 minute class is filled with yoga poses to help improve your shoulder mobility. The class concentrates exclusively on shoulders. Classical yoga poses are included alongside adapted yoga therapy poses. The class may be helpful for students who are working with shoulder problems or injuries. It will also benefit anyone wanting to focus on improving their shoulder mobility. It may also be of interest to anyone who would like an insight into the techniques of Iyengar Yoga, and how they relate to shoulders.
Key Poses: Adho mukha svanasana, gomukhasana, garudasana, anantasana
Equipment: Mat, chair, bolster, 2 blankets, 2 blocks, belt
Level: Advanced
Duration: 40 min
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Shoulder Opening Standing Poses - Weekly Advanced Class 41

Focus: This 35 minute class will help to improve the mobility of your shoulders. Some specific shoulder poses are included in the sequence, but in addition to this, adaptations have been made to other classical poses in order to focus on shoulders. You will be guided through adaptations of standing poses such as trikonasana, virabhadrasana I and parsvottanasana enabling you to work on your shoulders whilst still improving your leg strength and flexibility. Some of the adjustments will help you to challenge your shoulders, whilst other adjustments will assist people needing to accomodate shoulder problems. Increasing the mobility of your shoulders will help to not only improve your overall posture, it may also help to develop your full spectrum of yoga poses. Poses such as backbends and twists in particular may start to come more easily as your shoulders progressively open.
Key Poses: Garudasana, gomukhasana, trikonasana, virabhadrasana I, parsvottanasana
Equipment: Mat, 2 blankets, 2 blocks, belt
Level: Advanced
Duration: 35 min
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Supine Pranayama - Weekly Advanced Class 40

Focus: This class helps you to work with breath awareness, relaxation and pranayama. The first couple of poses in the sequence help to direct your attention inwards, towards your body and breath. You then lie back over yoga blocks to release your diaphragm, open your chest and bring clarity to your breath. A long savasana then helps you to relax more deeply whilst maintaining awareness of your breath. The pranayama section of the class is practiced solely from a lying, supine position. You start with the more consciously long and deep ujjayi breath, and then head towards viloma pranayama where the breath is drawn in and out in stages. Practicing this sequence before bedtime might assist you in establishing healthy sleep patterns.The class will be helpful any time you are wanting to de-stress and unwind.
Key Poses: Savasana, ujjayi pranayama, viloma pranayama
Equipment: Mat, bolster, 2 blankets, 2 blocks, belt
Level: Advanced
Duration: 35 min
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Backbends in 45 Minutes - Weekly Advanced Class 39

Focus: This class fits backbends and inversions into a 45 minute sequence. It starts with some warming leg stretches that will help to prepare your body for the backbends that will follow. From there you head to salamba sirsasana (headstand) and work with several of the leg variation that stem from this pose. The backbend component of the class starts with urdhva mukha svanasana (up dog). In this pose you look at ways of linking the lift in your arms to the lift in your chest. A couple of chair backbends follow where some shoulder opening arm variations are included. Finally you work with urdhva dhanurasana, before releasing your back and cooling down. This class will be well suited to busy times when you are in need of an energy boost.
Key Poses: Urdhva mukha svanasana, dwi pada viparita dandasana, urdhva dhanurasana
Equipment: Mat, chair, bolster, 2 blankets, 2 blocks, belt
Level: Advanced
Duration: 45 min
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Hamstrings and Knee Care - Weekly Advanced Class 38

Focus: This class demonstrates some simple ways of giving your knees extra support whilst working with standing poses. The class is categorised as focussing on hamstrings, but in addition to this it will also help to improve general flexibility of your legs and hips. Most of the major standing poses from this level are included in the sequence. Some of the bent leg poses are adjusted so that the ball of your front foot is placed up the wall. This will help to promote a healthy alignment of your legs generally, and knees specifically. Using the wall in this way can help to maintain space and stability within the knee joint. Throughout the class an emphasis is given to ways in which the standing poses can be used to strengthen the muscles associated with the knees. This class will be great for anyone who is needing to take particular care of their knees. It will also suit anyone who is wanting to see traditional standing poses from a new perspective.
Key Poses: Standing poses
Equipment: Mat, blanket, 2 blocks
Level: Advanced
Duration: 50 min
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Abdominal Strength - Weekly Advanced Class 37

Focus: This class concentrates on yoga poses that help to improve abdominal strength. No standing poses or inversions are included in this 30 minute sequence. The reclining leg stretches supta padangusthasana are used at the start of the class to prepare your body for the abdominal poses that will follow. From there you are straight into abdominal strengthening poses. Urdhva prasarita padasna is taught initially from a static position with you lying on your back and holding your legs upright. From there the pose develops more dynamically as you raise and lower your legs at 30° and 60° intervals. Paripurna navasana is then practiced in stages of gradually increasing difficulty. The support of a wall is used if necessary. Finally a version of pavana muktasana is used to help strengthen your obliques.
Key Poses: Urdhva prasarita padasana, pavana muktasana, paripurna navasana
Equipment: Mat, blanket, belt
Level: Advanced
Duration: 30 min
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Ujjayi And Viloma Pranayama - Weekly Advanced Class 36

Focus: The focus of this class is restorative yoga poses and pranayama. The 60 minute duration of the sequence allows ample time for a range of preparatory chest opening poses at the start of the sequence. These poses help to achieve the required state of relaxation that is necessary for progressing to pranayama. Although intended for experienced students, this class does not include any complicated inversions, and as such will also be suitable for interested students who are newer to pranayama. The first section of this class includes poses such as supta baddha konasana, viparita karani and setu bandha sarvangasana. From there you begin to focus more on your breath. Both ujjayi and viloma pranayamas are practiced in both reclining and seated positions. For this class a chair is used for sitting pranayama as opposed to the more traditional cross leg position. This will be of assistance if you are working with problems associated with your back, hips or knees. This will be a great class for anyone looking to deepen their understanding of basic pranayama, but also will suit people just wanting a sequence to help with relaxation and stress relief.  
Key Poses: Supta baddha konasana, setu bandha sarvangasana, viparita karani, savasana, ujjayi and viloma pranayama
Equipment: Mat, chair, bolster, 2 blankets, 2 blocks, belt
Level: Advanced
Duration: 60 min
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Up Dog, Camel And Bridge Pose - Weekly Advanced Class 35

Focus: This class follows a classic backbend sequence. Initially you focus on energising inversions. From there you progress to standing poses that help to open your chest, and bring elasticity to your spine. The backbend section of the class begins with urdhva mukha svanasana (upward facing dog pose). In this pose you will focus on accessing and lifting the central core of the body where the spine is positioned. From there ustrasana (camel pose) is explored in terms of how to best position your pelvis. Finally urdhva dhanurasana (bridge pose) is practiced in stages that gradually bring you deeper into the pose.
Key Poses: Urdhva mukha svanasana, ustrasana, urdvha dhanurasana
Equipment: Mat, bolster, 2 blankets, 2 blocks, belt
Level: Advanced
Duration: 50 min
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Hanumanasana (Monkey Pose) - Weekly Advanced Class 34

Focus: Hanumanasana, or monkey pose is an asana that bears some resemblance to the modern gymnastic front splits. The full pose requires considerable flexibility of the hamstrings, quads, groins and hip flexors. Supported versions of the pose can help experienced students with stiffer bodies to improve flexibility in these muscle groups. This 30 minute tutorial style class shows how props can be used to make hanumanasana accessible to most body types. In addition to this pose the class also includes asanas that help to improve overall flexibility in the muscles associated with legs and hips. This will be an ideal class to practice when you are limited with time but wanting to improve flexibility.
Key Poses: Hanumanasana, eka pada rajakapotasana
Equipment: Mat, bolster, 2 blankets, 2 blocks
Level: Advanced
Duration: 30 min
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Standing Poses And Inversions - Weekly Advanced Class 33

Focus: This class consists of a classical standing pose sequence that would commonly be practiced in an Iyengar Yoga studio. The class starts with active inversions like adho mukha vrksasana (handstand) and pincha mayurasana (forearm balance). These poses help to build some energetic momentum. From there the class systematically works through standing poses. Links and common threads are woven throughout the standing pose sequence. In headstand you learn how to come in and out of the pose with straight legs. The headstand leg variation urdhva dandasana is then explored in detail. The combined work on both inversions and standing poses will help you to cultivate balance, strength and stability.
Key Poses: adho mukha vrksasana, pincha mayurasana, salamba sirsasana, urdhva dandasana, standing poses
Equipment: Mat, 2 blankets, 2 blocks, belt
Level: Advanced
Duration: 50 min
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Covering All Areas - Weekly Advanced Class 32

Focus: This class includes asanas from all of the main groupings of yoga poses. It is an ideal sequence for all-round practice maintenance. Standing poses are used at the beginning of the class to bring movement and energy to your body. From there you head to a couple of forward bends before working with a version of the twisting poses ardha matsyendrasana. Eventually you are guided through some basic backbends before settling into the restorative setu bandha sarvangasana. Most of the main inversions from this level are also included in the class. Expect that this class will help to bring health and balance to all areas of your practice.
Key Poses: Standing poses, forward bends, inversions, backbends, restorative
Equipment: Mat, bolster, 2 blankets, 2 blocks, belt
Level: Advanced
Duration: 50 min
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Arm Balances - Weekly Advanced Class 31

Focus: This 30 minute class focusses exclusively on arm balances. You are guided through six of these challenging, yet energising poses. Arm balances are strengthening poses on both a physical and mental level. They help to build confidence and impart a sense of lightness to the body. Wrists, arms, chests and abdominal muscles are all toned by these poses. Arm balances require you to support your full body weight with your arms. The class begins with chaturanga and vasisthasana where your feet remain on the floor, and progresses to poses such as tittibhasana and bhujapadasana where your feet are taken completely off the floor. Each of the arm balances in this video are explored in detail with step by step instructions. Preparatory stages are included for the benefit of students who are newer to these poses.
Key Poses: Chaturanga dandasana, vasisthasana, eka hasta bhujasana, dwi hasta bhujasana, bhujapadasana, tittibhasana
Equipment: Mat, blanket, 2 blocks
Level: Advanced
Duration: 30 min
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Tittibhasana And Other Poses - Weekly Advanced Class 30

Focus: Tittibhasana is an arm balance that shares common ground with forward bends. This class heads in both the direction of arm balances and forward bends. To prepare for the arm balances you are guided through several standing poses where an emphasis is placed on using your arms to support your body weight. From there you work with a set of three arm balances that help to strengthen wrists and develop the arm, chest and abdominal muscles. Tittibhasana and the related pose dwi hasta bhujasana are both explored in detail. The sequence finishes with the challenging forward bend kurmasana. This energising class will help to improve overall body strength and flexibility.
Key Poses: chaturanga dandasana, tittibhasana, dwi hast bhujasana, kurmasana
Equipment: Mat, chair, bolster, 2 blankets, 2 blocks, belt
Level: Advanced
Duration: 50 min
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Vrschikasana (Scorpion Pose) - Weekly Advanced Class 29

Focus: Chair backbends are again the focus of this weeks advanced class. In this class you will be guided through various versions of backbends that lead towards vrschikasana (scorpion Pose). Vrschikasana is an inverted backbend that uses pincha mayurasana (forearm balance) as a starting position. Eventually this pose is practiced free-balancing away from a wall, but here a chair and wall are used to assist you in focussing on key techniques. On the way to vrschikasana the sequence begins with some standing poses linked with surya namaskar. Upward facing dog pose is explored with and without support, and urdhva dhanurasana is practiced lying over the frame of a chair. Practice this class in tandem with its companion class, Weekly advanced Class 24, to expand your repertoire of chair backbends, and consolidate your understanding of this important group of poses.
Key Poses: Urdhva mukha svanasana, urdhva dhanurasana, vrschikasana 
Equipment: Mat, chair, bolster, 2 blankets, 2 blocks
Level: Advanced
Duration: 45 min
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Leg And Back Release - Weekly Advanced Class 28

Focus: This 35 minute class will be perfectly suited to times when you are feeling lower in energy, but wanting to keep your home practice momentum moving forwards. This sequence will be great for practicing later in the evening; or after long periods spent on your feet; or at times when you are feeling fatigued, or any time when your legs or back need some release. The sequence begins with leg stretches from a reclining position. Poses that are normally practiced from the floor are taught here with elevated legs and the support of a wall. At no point in the class are you weight bearing on your feet. More classical forward bends are eventually included in the latter part of the class. Expect that this calming class will help to improve the flexibility of your leg muscles, hips and lower back, whilst preserving energy levels.
Key Poses: supta padangusthasana, upavista konasana, urdhva paschimottanasana, ubhaya padangusthasana 
Equipment: Mat, 2 blankets, belt
Level: Advanced
Duration: 35 min
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Express Standing Poses II - Weekly Advanced Class 27

Focus: This class is the second in a series of shorter duration videos focussing on standing poses. You will be guided through a sequence of standing poses in around half an hour. It is a class that will be well suited to busy periods in your life when you are looking to maintain your practice without having a lot of free time. Equally, it can be practiced in addition to other classes when time and energy permits. Most of the key standing poses from this level are included in this class. Like the preceding class in this series, it will help to foster stability, strength and balance. Familiar poses are approached from new angles and perspectives. Although the class does not include inversions, the approach to each pose is geared towards experienced students.
Key Poses: Trikonasana, Parsvakonasana, Virabhadrasana I, Parvottanasna, Parivrtta Trikonasana
Equipment: Mat, 2 blankets, 2 blocks, belt
Level: Advanced
Duration: 35 min
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Shoulders And Twists - Weekly Advanced Class 26

Focus: This class begins with a focus on poses that improve flexibility and strength in your shoulders. Standing poses such as parsvottanasana and trikonasana are adapted to emphasise shoulder opening. Vasisthasana is used to help improve shoulder mobility and stability. From there you head in the direction of twisting poses. You are guided through a variety of twists. In addition to standing and seated twists you also work with the twisted inversion parsva sirsasana. The latter part of the class then focusses on chair twists. In addition to freeing up your shoulders, this class will also help to improve flexibility in your thoracic spine, and release tension from your lumbar spine.
Key Poses: vasisthasana, parsva sirsasana, chair twists
Equipment: mat, chair, bolster, 2 blankets, 2 blocks, belt
Level: Advanced
Duration: 50 min
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Relaxation And Breath Awareness - Weekly Advanced Class 25

Focus: Initially this class works with poses that help to release and relax the abdomen and diaphragm region. These positions are commonly relaxing on both a physical and mental level. They make an ideal perspective for watching the breath. Breath awareness is the primary focus in this class. You will be guided in how to observe you breath in supported standing poses, reclining leg stretches, passive chest opening poses and inversions. The latter part of this restorative class is devoted to lying still in savasana, and deepening your breath with ujjayi pranayama. Pranayama is touched on in both lying and sitting positions. This will be a great class for rejuvenation and stress relief.
Key Poses: supta baddha konasana, setu bandha sarvangasana, viparita karani, savasana, ujjayi pranayama
Equipment: Mat, chair, bolster, 2 blankets, 2 blocks, belt
Level: Advanced
Duration: 50 min
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Dwi Pada Viparita Dandasana - Weekly Advanced Class 24

Focus: It is often difficult to remain in challenging backbend poses like dwi pada viparita dandasana for any significant amount of time. Because of this, whilst in the pose you might experience areas of resistance in your body without the feeling of being able to release them. Hurrying these poses can give the sense of stiffness being compounded rather than reduced. Here is where practicing backbends with a chair can be helpful. The chair offers support in positions that would otherwise require muscular effort and stamina. Rather than creating hardness, the chair holds your body like a frame, allowing you to soften, open and breathe. This approach to backbends enables you to stay longer in poses with more composure. The benefit of the pose has more time to soak into your body, and corrective change is more likely to occur. This class guides you through numerous versions of chair backbends culminating in dwi pada viparita dandasana and eka pada viparita dandasana. You will learn techniques that will help to increase mobility in your upper back and shoulders. Clear and detailed instruction is given with the set up for each pose.
Key Poses: dwi pada viparita dandasana. eka pada viparita dandasana
Equipment: Mat, chair, 2 blankets, 2 blocks, belt
Level: Advanced
Duration: 60 min
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Standing And Seated Forward Bends - Weekly Advanced Class 23

Focus: Forward bends are often thought of as seated yoga poses. When you are newer to yoga it is often easier to learn techniques for forward bends in a standing position. When standing, you are more able to use your leg strength to support you spine and keep your chest open. This approach is still beneficial when you become more experienced. Standing forward bends help to prepare you physically and mentally for a sequence of seated forward bends. This class includes several such standing forward bends. You are guided through uttanasana, utthita hasta padangusthasana and urdhva prasarita eka padasana. From there you work with a couple of standing poses that utilise forward bend techniques. Eventually you transition to some seated hip opening poses, and then forward bends working from the floor.
Key Poses: Utthita Hasta Padangusthasana, Urdhva Prasarita Eka Padasana, Parsvottanasana, Parivrtta Trikonasana, Paschimottanasana
Equipment: Mat, chair, bolster, 2 blankets, 2 blocks, belt
Level: Advanced
Duration: 60 min
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Advanced Backbend Variations - Weekly Advanced Class 22

Focus: This sequence of backbend variations is intended for advanced students who have an established, regular backbend practice. The starting point for the backbends in this class is Urdhva Dhanurasana (bridge pose). The ability to confidently practice this pose is a prerequisite for the more advanced poses that follow. Each of these more advanced backbends are approached in safe and sustainable stages. Supports are used where necessary to help anyone newer to the poses, and more experienced students are given the freedom to go deeper. Ustrasana (camel pose) is developed into Kapotasana where your hands reach back onto a wall.  Dwi Pada Viparita Dandasana is practiced in stages with the option of eventually coming to Eka Pada Viparita Dandasana. Vrschikasana (scorpion pose) is learnt with the support of a chair and a wall. Eka Pada Rajakapotasana (pigeon pose) is practiced with a belt to catch your foot and blankets to support your hips. This classic group of backbends are much loved by many yoga practitioners for their energy, strength and beauty.
Key Poses: Kapotasana, Urdhva Dhanurasana, Dwi Pada Viparita Dandasana, Eka Pada Viparita Dandasana, Vrschikasana, Eka Pada Rajakapotasana
Equipment: Mat, chair, bolster, 2 blankets, 2 blocks, belt
Level: Advanced
Duration: 70 min
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Improve Your Balance - Weekly Advanced Class 21

Focus: One of the often overlooked benefits of yoga is the way in which it can improve your sense of balance. The ability to balance in a yoga pose is imperative right from the beginning. Before a pose can be adjusted or improved you need first to be able to balance in that pose. Many of the instructions that you are given as a beginner help you to improve stability and balance. It is important that this focus is not lost as you progress with your yoga practice. This class focusses on the concept of balance through a range of different poses. In poses like handstand and forearm balance you will be challenging yourself to balance away from the support of a wall. Tips and techniques are shared to help with these inverted poses, as well as other poses where you are balancing on your feet. Balance is explored in poses that are challenging, but also in more naturally stable positions such as dog pose and Sukhasana. You can expect that this class will help to strengthen and stabilise your body, but of equal importance will be its effect in sharpening your mental focus.
Key Poses: Adho Mukha Vrksasana, Pincha Mayurasana, Utthita Hasta Padangusthasana, Ardha Chandrasana
Equipment: Mat, 2 blankets, 2 blocks, belt
Level: Advanced
Duration: 45 min
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Linking Sun Salutes With Standing Poses - Weekly Advanced Class 20

Focus: This class contains an assortment of poses covering most of the different pose categories. You begin working with poses that open your hips and glutes. From there you focus on some miscellaneous standing poses that are often overlooked in standing pose sequences. Garudasana is a great pose for improving your balance, as well as opening your shoulders. Utkatasana can help to strengthen your knees, and release your lower back. Parighasana is a great link between standing and seated poses. The class then explores Surya Namaskar (sun salutations). You will be moving more dynamically through this section of the class. Standing poses are then linked with the salutes in a flowing sequence of movements. Some calming forward bends are then added to round off a class that explores the full spectrum of yoga poses.
Key Poses: Surya Namaskar, Utkatasana, Garudasana, Parighasana
Equipment: Mat, 2 blankets, 2 blocks, belt
Level: Advanced
Duration: 60 min
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Twists And Abdominals - Weekly Advanced Class 19

Focus: Twists and abdominal poses often get overlooked when putting together a practice sequence. These poses are the main focus of this class. Twists have traditionally been seen as purifying poses. From a yoga perspective they are thought to assist the health of the abdominal organs. The "wringing" action that comes with these poses is thought to penetrate in a cleansing way deep into the body. Twists are also great for releasing stiffness in the back. They can help to improve the mobility and overall functioning of the spine. From twists, this class then focusses on abdominal strengthening poses. Improving your abdominal strength can help to improve your overall posture and balance. This might assist the development of other areas of your yoga practice. Having stronger abdominal muscles can also help to give your spine more support. This class will look at ways of modifying the abdominal pose Paripurna Navasana. This will be especially helpful for anyone working with a sore back or tight hamstrings.
Key Poses: Bharadvajasana, Marichyasana III, Urdhva Prasarita Padasana, Paripurna Navasana
Equipment: Mat, chair, 2 blankets, 2 blocks, belt
Level: Advanced
Duration: 45 min
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Yoga Poses To Calm The Breath - Weekly Advanced Class 18

Focus: All of the poses included in this class help to remove tension from the body generally, but the diaphragm region specifically. Releasing this area of the body enables you to more effectively observe your breath whilst staying in a yoga pose. This class guides you through a series of poses that have a calming effect on your breath. You begin with some adaptations of familiar poses making sure that your chest is as open as possible. The poses are supported where possible so as to minimise muscular hardness. You eventually head in the direction of pranayama via some restorative reclining poses. This class will have a calming and rejuvenating effect on the breath, mind and body.
Key Poses: Supta Baddha Konasana, Uttanasana, Adho Mukha Svanasana, Setu Bandha Sarvangasana, Savasana
Equipment: Mat, chair, bolster, 2 blankets, 2 blocks, belt
Level: Advanced
Duration: 60 min
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Four Essential Backbends - Weekly Advanced Class 17

Focus: A thorough grasp of the four backbends presented in this video allows other more advanced backbends to naturally evolve. All of the fundamental actions used in backbends are contained within these poses. The ability to lift up into Urdhva Dhanurasana (bridge pose) is a pivotal point that gives you access to a wider range of new poses. For this reason it is explored in detail in this class. You are guided through two common methods that assist in raising your head off the floor and straightening your elbows. Anyone not yet able to lift up independently in the pose will be able to consolidate the leg actions of the related pose Chatushpadasana. Urdhva Mukha Svanasana and Ustrasana are also looked at in detail in this class. You will learn ways of using your legs in order to maximise the opening of your upper back and chest. In addition to backbends this class also contains inverted poses such as headstand, forearm balance and handstand.
Key Poses: Urdhva Mukha Svanasana, Ustrasana, Chatushpadasana, Urdhva Dhanurasana
Equipment: Mat, 2 blankets, 2 blocks, belt
Level: Advanced
Duration: 50 min
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Paschimottanasana, Key Forward Bend - Weekly Advanced Class 16

Focus: Paschimottanasana is is a pose from which many other forward bends grow. A thorough understanding of this pose allows other more advanced poses to naturally evolve. For many people it is a particularly challenging pose because of its ability to bring us into direct contact with stiffness in the hamstrings and spine. It doesn't mean that we need to wait for this stiffness to subside before we can practice Paschimottanasana. Stiff bodies are able to approach the pose just as effectively as more flexible bodies. Balancing all the various elements in the pose has priority over how close you come to placing your forehead on your shins. This class highlights all the key elements of Paschimottanasana. You will learn how the feet work; how the action of the legs helps to support the spine; how to maximise the opening in your chest, and minimise the rounding in your upper back. You will be guided through various versions of the pose, some of which will enable more experienced students to get deeper into the pose, and some that will help less flexible students to feel more freedom.
Key Poses: Paschimottanasana
Equipment: Mat, chair, 2 blankets, 2 blocks, belt
Level: Advanced
Duration: 50 min
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Balancing Opposites, Standing Poses - Weekly Advanced Class 15

Focus: One of the signs of making progress in yoga is the feeling of composure in poses where initially there was struggle. With continual practice it is inevitable that we will start to get glimpses of the elusive "effortless effort". The ability to balance opposing actions enables you to stay in yoga poses without over exerting or pushing. With some of the hardness removed from the pose you gain space to observe more subtle aspects such as the breath. At this point you will probably find that your practice starts to give back more energy than it takes out. Standing poses at their most simple involve the action of pressing down into the floor in order to lift the body weight upwards. When these two actions are in balance a natural lightness comes to the body. In a similar way this class focusses on balancing actions of forwards and backwards; turning the right side in balance with the left side; stability and movement. All of the main standing poses from this level are included in this class.
Key Poses: Tadasana, Trikonasana, Virabhadrasana I, II & III, Parsvakonasana, Ardha Chandrasana, Parivrtta Trikonasana, Parsvottasana, Prasarita Podottanasana
Equipment: Mat, bolster, 2 blankets, 2 blocks, belt
Level: Advanced
Duration: 60 min
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Yoga Poses For Shoulders And Wrists - Weekly Advanced Class 14

Focus: Shoulders and wrists are the focus of this class. Stiffness in these areas can create difficulties not only within your yoga practice but throughout everyday life. This class comprehensively covers a range of poses which help to improve mobility in these two areas. The shoulders are complex joints capable of a wide range of movement. Because of this an array of poses that approach the shoulders from all possible directions are necessary to bring about change. This class starts with variations of downward facing dog pose that focus on the shoulders and wrists together and in isolation. From there you are guided through some shoulder and wrist friendly adaptations of handstand and forearm balance. The bulk of the class then focusses on specific poses which help to improve mobility in the shoulders and wrists. It will be beneficial to regularly come back to this class and repeat. These poses have the potential to bring about fundamental improvement in terms of mobility, strength and stability. This class contains inverted poses such as headstand (Salamba Sirsasana) and shoulderstand (Salamba Sarvangasana) that will be suited to more experienced students. During the video alternatives to these poses are suggested for anyone not working with these poses.
Key Poses: Adho Mukha Svanasana, Urdhva Baddhanguliyasana, Gomukhasana, Garudasana, Salamba Sirsasana, chair shoulderstand, Purvottanasana, Ustrasana
Equipment: Mat, chair, bolster, 2 blankets, 2 blocks, belt
Level: Advanced
Duration: 60 min
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Four Key Arm Balances - Weekly Advanced Class 13

Focus: Arm balances are commonly considered to be among the hardest of yoga poses to penetrate. This tutorial style class demonstrates how this doesn't necessarily need to be the case. You are guided through the four key arm balances; Vasisthasana, Eka Hasta Bhujasana, Dwi Hasta Bhujasana and Lolasana. Each pose is broken down into manageable compartments so that benefits can be obtained without necessarily being able to reach the final stage. Arm balances help to strengthen the whole body but in particular the wrists, arms, chest and abdominal muscles. They are also great for building confidence and resilience. At first glance these poses can seem as if they require huge amounts of strength, but as you become more familiar with them you begin to realise that technique and balance are just as important.
Key Poses: Vasisthasana, Eka Hasta Bhujasana, Dwi Hasta Bhujasana, Lolasana
Equipment: Mat, blanket, 2 blocks,
Level: Advanced
Duration: 30 min
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Bridge Pose And Other Backbends - Weekly Advanced Class 12

Focus: Bridge pose (Urdhva Dhanurasana) is the culmination of this backbend class. You will learn two common methods that assist being able to independently lift into this pose. The first approach using angled blocks will be best suited to anyone working with stiff wrists and shoulders. The second approach reinforces the arms with a belt and will help anyone lacking the upper body strength needed to lift the bodyweight. Whether you are an experienced backbender or newer to this pose, both methods will shed new light on key actions and techniques. In addition to bridge pose this class focusses on camel pose (Ustrasana) and upward facing dog pose (Urdhva Mukkha Svanasana). Both poses are taught over several repetitions, starting with basic actions and then gradually adding points to bring you progressively deeper into the pose. A few standing poses that share common techniques with backbends create some space and chest opening at the start of the class.
Key Poses: Urdhva Mukha Svanasana, Ustrasana, Urdhva Dhanurasana
Equipment: Mat, bolster, 2 blankets, 2 blocks, belt
Level: Advanced
Duration: 50 min
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