Standing Poses With Supported Inversions – Weekly Advanced Class 128

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Focus

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

Key Poses

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

Equipment

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

Next Up Lessons

209
Start Class
Advanced
70 Min

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

210
Start Class
Advanced
60 Min

Hips – Weekly Advanced Class 126

211
Start Class
Advanced
55 Min

Shoulders, Neck & Upper Back – Weekly Advanced Class 125

212
Start Class
Advanced
25 Min

Bakasana From Sirsasana 2 – Weekly Advanced Class 124

213
Start Class
Advanced
60 Min

Arm Balances – Weekly Advanced Class 123

214
Start Class
Advanced
45 Min

Twists – Weekly Advanced Class 122

215
Start Class
Advanced
45 Min

Key Backbends – Weekly Advanced Class 121

216
Start Class
Advanced
50 Min

Standing Poses – Weekly Advanced Class 120

217
Start Class
Advanced
40 Min

Quadriceps & Vamadevasana – Weekly Advanced Class 119

218
Start Class
Advanced
55 Min

Virabhadrasana 3 & Parivrtta Upavista Konasana – Weekly Advanced Class 118

219
Start Class
Advanced
60 Min

Balance – Weekly Advanced Class 117

220
Start Class
Advanced
40 Min

Rope Sirsasana & Chair Sarvangasana – Weekly Advanced Class 116

221
Start Class
Advanced
65 Min

Backbends – Weekly Advanced Class 115

222
Start Class
Advanced
45 Min

Knees, Quadriceps & Hip Flexors – Weekly Advanced Class 114

223
Start Class
Advanced
55 Min

Paschimottanasana & Advanced Variations – Weekly Advanced Class 113

224
Start Class
Advanced
50 Min

Knee Care & Backbends – Weekly Advanced Class 112

225
Start Class
Advanced
50 Min

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

226
Start Class
Advanced
55 Min

Shoulders & Twists – Weekly Advanced Class 110

227
Start Class
Advanced
90 Min

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

228
Start Class
Advanced
55 Min

Standing Poses Using a Wall – Weekly Advanced Class 108

229
Start Class
Advanced
55 Min

Wrists, Shoulders & Backbends – Weekly Advanced Class 107

230
Start Class
Advanced
60 Min

Yoga For Strength – Weekly Advanced Class 106

231
Start Class
Advanced
45 Min

Hamstrings & Adductors – Weekly Advanced Class 105

232
Start Class
Advanced
65 Min

Virabhadrasana III & Related Poses – Weekly Advanced Class 104

233
Start Class
Advanced
30 Min

Abdominals – Weekly Advanced Class 103

234
Start Class
Advanced
50 Min

Dropping Back – Weekly Advanced Class 102

235
Start Class
Advanced
60 Min

Yoga Poses For The Neck – Weekly Advanced Class 101

236
Start Class
Advanced
35 Min

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

237
Start Class
Advanced
65 Min

Restorative Yoga With Forward Bends – Weekly Advanced Class 99

238
Start Class
Advanced
50 Min

Chair Kapotasana – Weekly Advanced Class 98

239
Start Class
Advanced
50 Min

Chair Forward Bends – Weekly Advanced Class 97

240
Start Class
Advanced
40 Min

Standing Twists With Wall Support – Weekly Advanced Class 96

241
Start Class
Advanced
50 Min

Yoga Poses For The IT Band – Weekly Advanced Class 95

242
Start Class
Advanced
35 Min

Ujjayi Pranayama Stages 1 to 8 – Weekly Advanced Class 94

243
Start Class
Advanced
60 Min

Iyengar Yoga Backbend Sequence – Weekly Advanced Class 93

244
Start Class
Advanced
55 Min

Iyengar Yoga Forward Bend Sequence – Weekly Advanced Class 92

245
Start Class
Advanced
55 Min

Iyengar Yoga Standing Pose Sequence – Weekly Advanced Class 91

246
Start Class
Advanced
70 Min

Whole Body – Weekly Advanced Class 90

247
Start Class
Advanced
30 Min

Sirsasana & Sarvangasana Variations – Weekly Advanced Class 89

248
Start Class
Advanced
60 Min

Knees – Weekly Advanced Class 88

249
Start Class
Advanced
45 Min

Yoga For Strength – Weekly Advanced Class 87

250
Start Class
Advanced
65 Min

Backbend Variations & Inversions – Weekly Advanced Class 86

251
Start Class
Advanced
45 Min

Hamstrings – Weekly Advanced Class 85

252
Start Class
Advanced
65 Min

Standing Poses With Inversions – Weekly Advanced Class 84

253
Start Class
Advanced
30 Min

Chair Sirsasana & Sarvangasana – Weekly Advanced Class 83

254
Start Class
Advanced
50 Min

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

255
Start Class
Advanced
45 Min

Dwi Pada Viparita Dandasana – Weekly Advanced Class 81

256
Start Class
Advanced
50 Min

Parivrtta (Revolved) – Weekly Advanced Class 80

257
Start Class
Advanced
50 Min

Balance – Weekly Advanced Class 79

258
Start Class
Advanced
30 Min

Pincha Mayurasana (Forearm Balance) – Weekly Advanced Class 78

259
Start Class
Advanced
20 Min

Adho Mukha Vrksasana (Handstand) – Weekly Advanced Class 77

260
Start Class
Advanced
25 Min

Adding Arm Clasps To Twists – Weekly Advanced Class 76

261
Start Class
Advanced
55 Min

Pranayama, Ujjayi & Viloma – Weekly Advanced Class 75

262
Start Class
Advanced
60 Min

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

263
Start Class
Advanced
45 Min

Ubhaya Padangusthasana & Krounchasana – Weekly Advanced Class 73

264
Start Class
Advanced
55 Min

Iyengar Yoga Standing Poses – Weekly Advanced Class 72

265
Start Class
Advanced
55 Min

Wrists, Psoas and Quadriceps – Weekly Advanced Class 71

266
Start Class
Advanced
65 Min

Restorative Yoga With Inversions – Weekly Advanced Class 70

267
Start Class
Advanced
50 Min

Chatushpadasana – Weekly Advanced Class 69

268
Start Class
Advanced
50 Min

Forward Bends To Mobilise Your Spine – Weekly Advanced Class 68

269
Start Class
Advanced
40 Min

Yoga Poses To Mobilise Your Spine – Weekly Advanced Class 67

270
Start Class
Advanced
50 Min

Chest Opening Poses & Chair Twists – Weekly Advanced Class 66

271
Start Class
Advanced
50 Min

Plantar Fasciitis – Weekly Advanced Class 65

272
Start Class
Advanced
20 Min

Bakasana – Weekly Advanced Class 64

273
Start Class
Advanced
60 Min

Vasisthasana, Parighasana and Abdominals – Weekly Advanced Class 63

274
Start Class
Advanced
20 Min

Lolasana – Weekly Advanced Class 62

275
Start Class
Advanced
45 Min

Dwi Pada Viparita Dandasana – Weekly Advanced Class 61

276
Start Class
Advanced
65 Min

Hamstrings, Hips and Twists – Weekly Advanced Class 60

277
Start Class
Advanced
50 Min

Standing Poses in 50 Minutes – Weekly Advanced Class 59

278
Start Class
Advanced
60 Min

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

279
Start Class
Advanced
65 Min

Yoga For Menstruation – Weekly Advanced Class 57

280
Start Class
Advanced
70 Min

Dropping Back – Weekly Advanced Class 56

281
Start Class
Advanced
45 Min

Yoga Poses For Scoliosis – Weekly Advanced Class 55

282
Start Class
Advanced
60 Min

Standing Poses With Inversions – Weekly Advanced Class 54

283
Start Class
Advanced
55 Min

Advanced Chair Backbends – Weekly Advanced Class 53

284
Start Class
Advanced
50 Min

Sequence For The New Year – Weekly Advanced Class 52

285
Start Class
Advanced
40 Min

Handstand and Forearm Balance – Weekly Advanced Class 51

286
Start Class
Advanced
50 Min

Upavista, Paripurna and Niralamba – Weekly Advanced Class 50

287
Start Class
Advanced
55 Min

Ujjayi, Kumbhaka and Viloma – Weekly Advanced Class 49

288
Start Class
Advanced
65 Min

Eka Pada Viparita Dandasana – Weekly Advanced Class 48

289
Start Class
Advanced
45 Min

Standing Poses in 45 Minutes – Weekly Advanced Class 47

290
Start Class
Advanced
55 Min

Iyengar Yoga Restorative Poses – Weekly Advanced Class 46

291
Start Class
Advanced
45 Min

Iyengar Yoga Chair Backbends – Weekly Advanced class 45

292
Start Class
Advanced
40 Min

Active Forward Bends – Weekly Advanced Class 44

293
Start Class
Advanced
50 Min

Standing Poses and Headstand Leg Variations – Weekly Advanced Class 43

294
Start Class
Advanced
40 Min

Shoulders – Weekly Advanced Class 42

295
Start Class
Advanced
35 Min

Shoulder Opening Standing Poses – Weekly Advanced Class 41

296
Start Class
Advanced
35 Min

Supine Pranayama – Weekly Advanced Class 40

297
Start Class
Advanced
45 Min

Backbends in 45 Minutes – Weekly Advanced Class 39

298
Start Class
Advanced
50 Min

Hamstrings and Knee Care – Weekly Advanced Class 38

299
Start Class
Advanced
30 Min

Abdominal Strength – Weekly Advanced Class 37

300
Start Class
Advanced
60 Min

Ujjayi And Viloma Pranayama – Weekly Advanced Class 36

301
Start Class
Advanced
50 Min

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

302
Start Class
Advanced
30 Min

Hanumanasana (Monkey Pose) – Weekly Advanced Class 34

303
Start Class
Advanced
50 Min

Standing Poses And Inversions – Weekly Advanced Class 33

304
Start Class
Advanced
50 Min

Covering All Areas – Weekly Advanced Class 32

305
Start Class
Advanced
30 Min

Arm Balances – Weekly Advanced Class 31

306
Start Class
Advanced
50 Min

Tittibhasana And Other Poses – Weekly Advanced Class 30

307
Start Class
Advanced
45 Min

Vrschikasana (Scorpion Pose) – Weekly Advanced Class 29

308
Start Class
Advanced
35 Min

Leg And Back Release – Weekly Advanced Class 28

309
Start Class
Advanced
35 Min

Express Standing Poses II – Weekly Advanced Class 27

310
Start Class
Advanced
50 Min

Shoulders And Twists – Weekly Advanced Class 26

311
Start Class
Advanced
50 Min

Relaxation And Breath Awareness – Weekly Advanced Class 25

312
Start Class
Advanced
60 Min

Dwi Pada Viparita Dandasana – Weekly Advanced Class 24

313
Start Class
Advanced
60 Min

Standing And Seated Forward Bends – Weekly Advanced Class 23

314
Start Class
Advanced
70 Min

Advanced Backbend Variations – Weekly Advanced Class 22

315
Start Class
Advanced
45 Min

Improve Your Balance – Weekly Advanced Class 21

316
Start Class
Advanced
60 Min

Linking Sun Salutes With Standing Poses – Weekly Advanced Class 20

317
Start Class
Advanced
45 Min

Twists And Abdominals – Weekly Advanced Class 19

318
Start Class
Advanced
60 Min

Yoga Poses To Calm The Breath – Weekly Advanced Class 18

319
Start Class
Advanced
50 Min

Four Essential Backbends – Weekly Advanced Class 17

320
Start Class
Advanced
50 Min

Paschimottanasana, Key Forward Bend – Weekly Advanced Class 16

321
Start Class
Advanced
60 Min

Balancing Opposites, Standing Poses – Weekly Advanced Class 15

322
Start Class
Advanced
60 Min

Yoga Poses For Shoulders And Wrists – Weekly Advanced Class 14

323
Start Class
Advanced
30 Min

Four Key Arm Balances – Weekly Advanced Class 13

324
Start Class
Advanced
50 Min

Bridge Pose And Other Backbends – Weekly Advanced Class 12

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