Intermediate Course

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

Classes Available

Intermediate

Intermediate Backbends – Weekly Intermediate Class 279

45 Min

Focus

Backbends: the basics. This class guides you through some basic preparatory backbends like salabhasana, dhanurasana, urdhva mukha svanasana and ustrasana. It then explores chair backbends from the perspective of someone who is still consolidating the fundamentals of poses like viparita...

Key Poses

Urdhva mukha svanasana, ustrasana, viparita dandasana.

Equipment

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

Energising Forward Bends – Weekly Intermediate Class 278

40 Min

Focus

Try this energising approach to forward bends. A yoga sequence featuring forward bends can be soothing for the nervous system and calming for the body and mind. However, this may not necessarily be the case if you are newer to...

Key Poses

Paschimottanasana, janu sirsasana, triang mukhaikapada paschimottanasana.

Equipment

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

Nine Essential Yoga Poses In Thirty Minutes – Weekly Intermediate Class 277

30 Min

Focus

Nine essential yoga poses in thirty minutes. When you only have a brief amount of time for your yoga practice it can sometimes be beneficial to focus on a small selection of essential poses. Instead of rushing and cramming too...

Key Poses

Viparita Karani, adho mukha svanasana, trikonasana, virabhadrasana 2, parsvottanasana, dandasana, savasana.

Equipment

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

Standing Poses – Back Foot To The Wall – Weekly Intermediate Class 276

45 Min

Focus

Explore a selection of foundation standing poses including trikonasana, parsvakonasana, ardha chandrasana, virabhadrasana 1 & 2, parivrtta trikonasana and parsvottanasana. This class emphasises classic Iyengar techniques that assist with balance, weight distribution and chest opening. One of defining features of Iyengar Yoga is...

Key Poses

Standing Poses, setu bandha sarvangasana.

Equipment

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

Yoga For Weight Loss – Weekly Intermediate Class 275

30 Min

Focus

Yoga for weight loss. This class features a variety of abdominal strengthening asanas combined with a dynamic, vinyasa-style sequence that alternates between utkatasana, adho mukha svanasana and virabhadrasana I. In addition to toning your abdominals the class will also: strengthen...

Key Poses

Surya namaskar variations, urdhva prasarita padasana.

Equipment

Mat, blanket.
Intermediate

Nine Poses For Deep Relaxation – Weekly Intermediate Class 274

45 Min

Focus

Nine poses to help you deeply relax. This class features key poses from the restorative yoga repertoire. Each one will help to calm your nervous system, combat stress and promote deep relaxation. Although it is great to include these poses...

Key Poses

Viparita Karani, setu bandha sarvangasana.

Equipment

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

Inversions & Forward Bends – Weekly Intermediate Class 273

45 Min

Focus

Inversions and forward bends. Learn to confidently build inversions into your home yoga practice. This class places basic inverted yoga poses alongside a sequence of seated poses and forward bends. It will be accessible for students who are relatively new...

Key Poses

Sirsasana, sarvangasana.

Equipment

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

Reclining Yoga Sequence – Weekly Intermediate Class 272

40 Min

Focus

Reclining yoga poses. The entire sequence from this class can be completed from a reclining position. It includes poses and variations that focus on releasing your back and opening your hips. These areas of the body are often more accessible...

Key Poses

Supta padangusthasana.

Equipment

Mat, 2 blocks, 2 blankets, belt.
Intermediate

Parivrtta Parsvakonasana (Revolved Side Angle Pose) – Weekly Intermediate Class 271

35 Min

Focus

Parivrtta parsvakonasana (revolved side angle pose). This class will be an ideal introduction to the twisted standing pose parivrtta parsvakonasana. In addition to consolidating the basics, it also trouble shoots some common problems that may be encountered when you are...

Key Poses

Parivrtta parsvakonasana.

Equipment

Mat, chair, 2 blocks, blanket.
Intermediate

Yoga For Full Body Strength – Weekly Intermediate Class 270

35 Min

Focus

Yoga for full body strength. Yoga to make you strong. This class includes a variety of asanas from different pose groups that will strengthen your whole body. It will target muscle groups associated with your core, arms, shoulders, chest, abdominals...

Key Poses

Chaturanga dandasana, utkatasana,sirsasana preparation, adho mukha vrksasana preparation..

Equipment

Mat, 2 blocks, blanket.
Intermediate

Intermediate Restorative Sequence – Weekly Intermediate Class 269

65 Min

Focus

Relax and feel rejuvenated with this restorative yoga sequence. This class will help to soothe your nervous system and calm your mind. Use the class to unwind as you release tension from your whole body. Prioritise your health and wellbeing...

Key Poses

Viparita dandasana, setu bandha sarvangasana, viparita karani, savasana..

Equipment

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

Glutes & Piriformis – Weekly Intermediate Class 268

50 Min

Focus

Yoga to stretch and relax the piriformis and gluteal muscle group. This class features a sequence of poses that will help to both lengthen and relax the piriformis muscle. It will also be a great sequence for improving general mobility...

Key Poses

Gomukhasana prep, eka pada rajakapotasana, supta padangusthasana..

Equipment

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

Parsvottanasana (Intense Side Stretch Pose) – Weekly Intermediate Class 267

40 Min

Focus

Take a deep dive into parsvottanasana (intense side stretch pose). This versatile standing pose incorporates elements of many of the other asana groups. It can be readily adapted to compliment a wide variety of yoga sequences. Parsvottanasana can be used...

Key Poses

Parsvottanasana.

Equipment

Mat, 2 blocks, blanket.
Intermediate

Sirsasana (Headstand) Basics – Weekly Intermediate Class 266

35 Min

Focus

Take a sirsasana (headstand) 101 refresher with this week’s class. Iyengar yoga has an array of preparatory poses that will help you to build a strong foundation when learning how to do sirsasana (headstand). Before progressing to the stage of...

Key Poses

Sirsasana.

Equipment

Mat, 2 blocks.
Intermediate

Yoga Poses To Soothe Your Lower Back – Weekly Intermediate Class 265

45 Min

Focus

Yoga poses to soothe your lower back. This class features a sequence of poses to help release tight or contracted muscles in the lower back. The sequence is intended to be accessible at times when your back is aching or...

Key Poses

Pavana muktasana, chair malasana, supta padangusthasana.

Equipment

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

Forward Bends For Stiff Bodies – Weekly Intermediate Class 264

35 Min

Focus

Energise your forward bends. A yoga sequence featuring forward bends can be potentially soothing for your nervous system, and calming for the body and mind. However, this might not be the case if you are newer to yoga or practicing...

Key Poses

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

Equipment

Mat, 2 blocks, 3 blankets, belt.
Intermediate

Intermediate Standing Poses & Inversions – Weekly Intermediate Class 263

50 Min

Focus

Standing poses with inversions. This class features a selection of inversions placed alongside a sequence of standing poses. Dynamic variations of sirsasana (headstand) and adho mukha vrksasana (handstand) are practiced at the beginning of the class to lift energy, and...

Key Poses

Sirsasana preparation, standing poses, niralamba sarvangasana.  

Equipment

Mat, bolster, 2 blocks, 2 blankets.
Intermediate

Ardha Chandrasana & Parivrtta Ardha Chandrasana – Weekly Intermediate Class 262

35 Min

Focus

Ardha chandrasana (half moon pose) and its twisted variation parivrtta ardha chandrasana have a variety of associated benefits. Some of these benefits are more readily accessible, and some of them are more subtle and evolve over time with sustained practice....

Key Poses

Ardha Chandrasana, parivrtta ardha chandrasana.  

Equipment

Mat, 2 blocks, blanket.
Intermediate

Standing Poses For Times Of Low Energy – Weekly Intermediate Class 261

50 Min

Focus

Standing poses for times when you are feeling low in energy. Standing poses have the potential to be uplifting but are not always well suited to times when you are feeling tired or low in energy. They are not poses...

Key Poses

Standing Poses.  

Equipment

Mat, 2 blocks, blanket.
Intermediate

Strength & Energy – Weekly Intermediate Class 260

45 Min

Focus

Strength and energy. Shake off lethargy, boost energy and improve strength with this class. It combines energising backbends with strength building poses for your quads, wrists, arms and chest. In addition to shifting your mood and strengthening your muscles this...

Key Poses

Chaturanga dandasana, vasisthasana, utkatasana, urdhva mukha svanasana, salabhasana.  

Equipment

Mat, 2 blocks, blanket.
Intermediate

Padmasana (Lotus Pose) – Weekly Intermediate Class 259

65 Min

Focus

Padmasana (lotus pose). In this week’s class we are revisiting the famous seated pose padmasana. Try this extended sequence featuring asanas, variations and techniques that will help you progressively build towards full lotus. Preparatory poses such as sukhasana, baddha konasana...

Key Poses

Padmasana.   

Equipment

Mat, 2 blankets, belt.
Intermediate

Yoga For Bedtime – Weekly Intermediate Class 258

55 Min

Focus

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

Key Poses

Viparita dandasana, viparita karani, setu bandha sarvangasana, savasana. 

Equipment

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

Yoga Sequence Using Doweling – Weekly Intermediate Class 257

30 Min

Focus

This easy to practice sequence relies solely on a simple length of doweling. This type of yoga prop can be easily found or improvised from domestic objects around the house. The class demonstrates ways of using a length of doweling...

Key Poses

Gokukhasana arms, parsvottanasana, virabhadrasana I & II, urdhva hastasana. 

Equipment

Mat, doweling, blanket.
Intermediate

Yoga Poses For Better Posture – Weekly Intermediate Class 256

45 Min

Focus

Yoga poses for better posture. Yoga to promote good posture. This class focuses on asanas that will help to alleviate rounded shoulders, collapsed chest, kyphosis, and forward head. To varying degrees these are afflictions that are encountered by many people...

Key Poses

Urdhva mukha svanasana, purvottanasana, ustrasana, chatushpadasana. 

Equipment

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

Quick & Easy Shoulder Sequence – Weekly Intermediate Class 255

35 Min

Focus

Try this simple and easy sequence for your shoulders. It guides you in how to use standing poses to help improve your shoulder mobility. It includes shoulder related adaptations of classical standing poses as well as specific variations that target...

Key Poses

Urdhva baddhanguliyasana, garudasana, gomukhasana, parsvottanasana. 

Equipment

Mat, 2 blocks, belt, blanket.
Intermediate

Grounding Standing Pose Sequence – Weekly Intermediate Class 254

45 Min

Focus

This class will help to keep you grounded. We can often feel disconnected from our bodies at times when we are stressed or extremely busy. This grounding sequence of standing poses will help to combat the feeling of being overwhelmed....

Key Poses

Standing poses. 

Equipment

Mat, 2 blocks, blanket.
Intermediate

Virabhadrasana III – Weekly Intermediate Class 253

30 Min

Focus

Take a in-depth look at virabhadrasana III with this class. It explores the basic shape of the standing pose virabhadrasana III and rotates it in different directions to highlight connections with other straight leg poses. The class revolves this distinctive...

Key Poses

Virabhdrasana III.

Equipment

Mat, chair, belt, blanket.
Intermediate

Yoga For The Cardiovascular System – Weekly Intermediate Class 252

35 Min

Focus

This dynamic class will get you moving and boost your heart rate. It will help to stimulate your cardiovascular system and lift your mood. This vinyasa style class features continuous flowing motion. The movements of your body are closely synchronised...

Key Poses

Surya namaskar, paschimottanasana, halasana. 

Equipment

Mat, 2 blocks, blanket.
Intermediate

Strength Building Yoga Poses – Weekly Intermediate Class 251

45 Min

Focus

After two weeks of back to back extended sequences, this week’s intermediate class features a quick and easy practice that will help to boost energy and build overall body strength. Apart from the use of a wall this short sequence...

Key Poses

Handstand preparation, utkatasana, chaturanga dandasana, paripurna navasana. 

Equipment

Mat, blanket.
Intermediate

Calves, Quadriceps, Hip Flexors, Hamstrings, Adductors, Shins & Gluteals – Weekly Intermediate Class 250

75 Min

Focus

Here is an opportunity to focus on some hard to reach areas areas that can sometimes get overlooked in yoga sequences. This class features an extended sequence that will target the main muscle groups associated with your legs and pelvis....

Key Poses

Virabhadrasana I, parsvottanasana, bhekasana, eka pada rajakapotasana, supta padangusthasana. 

Equipment

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

Beginner Course Consolidation – Weekly Intermediate Class 249

75 Min

Focus

This 75 minute practice features a comprehensive selection of key poses from the beginners section on our website. Poses from each of the four courses in our beginners program are included. This class will be well suited to newer students...

Key Poses

Tadasana, trikonasana, parsvakonasana, virabhadrasana I, dandasana, sarvangasana. 

Equipment

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

Troubleshooting Urdhva Dhanurasana – Weekly Intermediate Class 248

50 Min

Focus

Troubleshooting urdhva dhanurasana. This class explores different ways of approaching the key backbend urdhva dhanurasana. When learning this pose it is important to experience a variety of different approaches. The benefits of these methods will vary according to the individual...

Key Poses

Urdhva dhanurasana

Equipment

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

Extended Backbends Sequence – Weekly Intermediate Class 247

80 Min

Focus

This class features an extended sequence of intermediate backbends. Some inversions and back releasing poses are also included. It will be great for clarifying the fundamentals and reinforcing the basics of the backbend asana group. In addition to highlighting key...

Key Poses

Salabhasa, dhanurasana, ustrasana, urdhva mukha svanasana, sirsasana. 

Equipment

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

Seated Poses, Forward Bends & Twists – Weekly Intermediate Class 246

55 Min

Focus

Explore links between upright seated poses, forward bends and twists. This class continues our recent series of extended classes where we explore the transition between the beginner and intermediate levels. Although created with newer students in mind, this practice will...

Key Poses

Virasana, dandasana, janu sirsasana, bharadvajasana, marichyasana III.

Equipment

Mat, 2 blankets, 2 blocks, belt.
Intermediate

Express Standing Poses With Breath Awareness – Weekly Intermediate Class 245

30 Min

Focus

This class features an express sequence of standing poses. This asana group is fantastic for being able to shake off dullness and lighten your mood. It is great for opening your chest and circulating energy. This sequence emphasises the urdhva...

Key Poses

Standing poses.

Equipment

Mat, blanket, 2 blocks.
Intermediate

Extended Intermediate Sequence – Weekly Intermediate Class 244

100 Min

Focus

Consolidate the foundations of intermediate yoga and clarify the transition between this level and the beginner stage. Challenge yourself with this 1 hr 40 min class. It consists of an extended sequence that includes key poses from multiple asana groups....

Key Poses

Standing poses, forward bends, backbends, inversions.

Equipment

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

Yoga For Abdominals & Core Strength – Weekly Intermediate Class 243

40 Min

Focus

Improve your core strength and tone your waist. This class features a prop-free sequence that will strengthen your abdominals and each of the main muscles associated with the core muscle group. The core muscles reach deep into the torso and...

Key Poses

Vasisthasana, chaturanga dandasana, urdhva prasarita padasana, paripurna navasana.

Equipment

Mat, blanket.
Intermediate

Yoga For The Neck – Weekly Intermediate Class 242

55 Min

Focus

Intermediate yoga for the neck. This sequence selects yoga poses that will help to improve the health of your neck. The neck tends to benefit from improved mobility and strength in the thoracic spine. Many of the poses in this...

Key Poses

Belt harness standing poses, ustrasana, viparita dandasana.

Equipment

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

Forward Bends: The Fundamentals – Weekly Intermediate Class 241

45 Min

Focus

Forward bends 101. This class will guide you through the essential foundations of forward bends. It will help you to consolidate basic upright seated positions and learn how they can evolve into more advanced forward bending asanas. The class will...

Key Poses

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

Equipment

Mat, blankets, 2 blocks, belt.
Intermediate

Sarvangasana (Shoulderstand) – Weekly Intermediate Class 240

25 Min

Focus

This class features a tutorial-style overview of sarvangasana (shoulderstand). It consolidates essential methods and techniques and will help you to more confidently and safely practice this key inversion. The class guides you in how to arrange yoga props and optimise their...

Key Poses

Sarvangasana (shoulderstand).

Equipment

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

Standing Poses With Minimal Props – Weekly Intermediate Class 239

50 Min

Focus

This energising class features an easy-to-practice sequence of standing poses. It can be completed with a bare minimum of yoga props and does not require access to a wall. The class explores standing poses from a back-to-basics perspective. It emphasises...

Key Poses

Standing poses.

Equipment

Mat, blanket, 2 blocks.
Intermediate

Supta Virasana & Yoga Poses For Quadriceps – Weekly Intermediate Class 238

35 Min

Focus

Supta virasana is a versatile pose that can be used throughout different stages of a yoga practice to achieve a variety of different effects. It mobilises your ankles, shins, knees, quadriceps hip flexors and lower back and is a pose...

Key Poses

Supta virasana.

Equipment

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

Yoga For Tight Shoulders – Weekly Intermediate Class 237

45 Min

Focus

Yoga for tight shoulders. This week’s class features a sequence of basic shoulder opening yoga poses. It will help to improve over-all shoulder mobility. The shoulder joint is a complex region of the body. It is a network of bones,...

Key Poses

Garudasana, gomukhasana, parvatasana, anantasana.

Equipment

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

Yoga For Balance – Weekly Intermediate Class 236

60 Min

Focus

Yoga for improving balance and building strength. This class has an emphasis on poses that will heighten your sense of balance. It also includes asanas that will enhance overall body strength. Maintaining balance in a yoga pose requires input from...

Key Poses

Garudasana, vrksasana, vasisthasana, paripurna navasana.

Equipment

Mat, blanket, 2 blocks, belt.
Intermediate

Ustrasana (Camel Pose) – Weekly Intermediate Class 235

30 Min

Focus

This week we are revisiting the kneeling backbend ustrasana (camel pose). The class highlights fundamental actions of the classical pose and also explores some supported variations. It contains some chair adaptations that will help to support your neck and improve...

Key Poses

Ustrasana.

Equipment

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

Yoga To Boost Energy – Weekly Intermediate Class 234

45 Min

Focus

Yoga to boost energy. This class is designed to give you a mood lifting energy boost. It packs energising standing poses and backbends into a convenient 40 minute practice. Standing poses are fantastic for being able to circulate energy and...

Key Poses

Urdhva mukha svanasana, salabhasana, dhanurasana, chatushpadasana.

Equipment

Mat, 2 blankets, 2 blocks, belt.
Intermediate

Parivrtta Trikonasana (Revolved Triangle Pose) – Weekly Intermediate Class 233

50 Min

Focus

Take a deep dive into parivrtta trikonasana (revolved triangle pose) with this class. It focuses exclusively on this key standing twist and its variations. Explore key actions and troubleshoots common problems that may arise when practicing parivrtta trikonasana. In addition...

Key Poses

Parivrtta trikonasana.

Equipment

Mat, chair 2 blocks.
Intermediate

Forward Bends Foundations – Weekly Intermediate Class 232

50 Min

Focus

In this class we are consolidating the essential foundations of forward bends. In addition to revising best practices and common approaches we are also exploring this asana group from a variety of new perspectives that will help you gain fresh...

Key Poses

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

Equipment

Mat, 2 blankets, 2 blocks, belt.
Intermediate

Forward Bends For Stiff Bodies – Weekly Intermediate Class 231

45 Min

Focus

Forward bends for stiff bodies. Forward bends can be difficult poses for people working with tight hamstrings. To accomodate this stiffness, this group of poses will often need to be modified with props and supports. This can mean that students...

Key Poses

Uttanasana, pascimottanasana, janu sirsasana, upavista konasana.

Equipment

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

Chair Yoga For Shoulders – Weekly Intermediate Class 230

45 Min

Focus

Try this chair yoga sequence for your shoulders. This class explores ways of using a chair to open your shoulders. The use of a chair doesn’t necessarily always give a sequence a more restorative quality. The extra support and stability...

Key Poses

Parvatasana, parsvottanasana.

Equipment

Mat, bolster, blanket.
Intermediate

Yoga For All Over Body Strength – Weekly Intermediate Class 229

35 Min

Focus

Yoga for all over body strength. This class will help you to build strength in each of your main muscle groups. The class begins with some preparatory inversions that help to build upper body strength. Standing poses such as utkatasana...

Key Poses

Utkatasana, chaturanga dandasana, paripurna navasana

Equipment

Mat, 2 blocks, blanket.
Intermediate

Sirsasana (Headstand) – Weekly Intermediate Class 228

50 Min

Focus

Learn sirsasana (headstand) with easy to follow step-by-step stages. This class covers all of the essential foundations of this key yoga pose. It gives you the opportunity to progress at your own pace towards being able to confidently stand on...

Key Poses

Sirsasana.

Equipment

Mat, 2 blocks.
Intermediate

Yoga For The Piriformis Muscle – Weekly Intermediate Class 227

45 Min

Focus

Yoga for the piriformis muscle. This class features a selection of yoga poses that can help to lengthen the piriformis. This muscle is located deep in the buttock region. In yoga classes it is common for people to be interested...

Key Poses

Eka pada rajakapotasana, supta padangusthasana.

Equipment

Mat, chair, bolster, belt, blanket.
Intermediate

Yoga For The Upper Back – Weekly Intermediate Class 226

50 Min

Focus

Yoga for the upper back. Many people suffer from an excessive forward curvature of the thoracic spine leading towards rounding or hunching in the upper back. Poor postural habits, sedentary lifestyle and prolonged periods sitting in front of computers can...

Key Poses

Salabhasa, dhanurasana, ustrasana, chatushpadasana.

Equipment

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

Baby Backbends – Weekly Intermediate Class 225

45 Min

Focus

This class will help to expand your understanding of basic backbend techniques. It features a comprehensive selection of the preliminary “baby” backbends and emphasises fundamental actions and essential techniques. Key backbends such as salabhasa, dhanurasana, ustrasana, bhujangasana and urdhva mukha...

Key Poses

salabhasa, dhanurasana, ustrasana, bhujangasana, urdhva mukha svanasana.

Equipment

Mat, 2 blocks, belt, blanket.
Intermediate

Yoga To Lift Your Mood – Weekly Intermediate Class 224

40 Min

Focus

Yoga to lift your mood. This class features an energising sequence of standing poses. It emphasises dynamic movement, chest opening and breath awareness. Standing poses are fantastic for being able to shake off dullness and shift your mood. Their natural...

Key Poses

Standing poses.

Equipment

Mat, 2 blocks.
Intermediate

Handstand – Weekly Intermediate Class 223

40 Min

Focus

Learn how to do a handstand (adho mukha vrksasana). This class follows a step-by-step sequence that begins with preparatory poses to help you build strength and confidence. It then breaks down the action of kicking up to handstand into simple,...

Key Poses

Handstand (adho mukha vrksasana).

Equipment

Mat, bolster.
Intermediate

Yoga For Swimmers – Weekly Intermediate Class 222

50 Min

Focus

Yoga poses for swimmers. This class is the latest instalment in our Yoga For Athletes Series. It features yoga poses that will be particularly beneficial for swimmers. In addition to a comprehensive range of shoulder opening variations the class also...

Key Poses

Anantasana preparation, gomukhasana arms, garudasana arms, trikonasana, parsvottanasana.

Equipment

Mat, chair, 2 blankets, belt.
Intermediate

Chair Forward Bends – Weekly Intermediate Class 221

40 Min

Focus

Forward bends using a chair. This class will help to incorporate your upper back and shoulders into the practice of forward bends. It will also help to bring a chest opening energy to an asana group that may otherwise only...

Key Poses

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

Equipment

Mat, chair, 2 blankets.
Intermediate

Standing Poses : Simple Essentials – Weekly Intermediate Class 220

45 Min

Focus

This class features a simple sequence of standing poses. It will help you to focus on basic principles and essential yoga foundations. The class covers eight key standing poses. It emphasises classical alignment and uses minimal yoga props. This class...

Key Poses

Standing poses.

Equipment

Mat, blanket, 2 blocks.
Intermediate

Upper Back, Neck & Shoulders – Weekly Intermediate Class 219

50 Min

Focus

Yoga for the upper back and shoulders. This week we are focusing on the neck and the regions of the body that surround it. The upper back and shoulders are key areas when working to improve the health of your...

Key Poses

Parighasana, parivrtta trikonasana, parivrtta ardha chandrasana.

Equipment

Mat, chair, blanket, 2 blocks.
Intermediate

Vinyasa Hips & Twists – Weekly Intermediate Class 218

60 Min

Focus

Dynamic forward bends and twists. This class places forward bends and twists within a dynamic, vinyasa style sequence. It builds on last weeks class by including a number of the same hip opening poses and gives you the opportunity to...

Key Poses

Eka pada rajakapotasana, upavista konasana, bharadvajasana, marichyasana III.

Equipment

Mat, blanket, belt.
Intermediate

Yoga For Hips – Weekly Intermediate Class 217

65 Min

Focus

Yoga for hips. Improve the range of motion in your hips with this class. This class features a hip opening sequence for people with tight hips. It will target muscle groups such as your adductors, gluteals and hip flexors. Each...

Key Poses

Eka pada rajakapotasana, baddha konasana.

Equipment

Mat, chair, bolsters, blanket, 2 blocks.
Intermediate

Yoga For Arms and Core – Weekly Intermediate Class 216

35 Min

Focus

Yoga for arms and core. This class will simultaneously strengthen your arms and your core muscle group. It is intended to be a challenging class for intermediate students. Weight bearing poses for your arms can help to stabilise joints and...

Key Poses

Chaturanga dandasana, lolasana preparation.

Equipment

Mat, 2 chairs, blanket.
Intermediate

Yoga For Anxiety – Weekly Intermediate Class 215

75 Min

Focus

Yoga for anxiety. This class features a restorative sequence of calming poses that will help to reduce anxiety. It will also assist in relieving stress and reducing nervous tension. It contains wall-assisted standing poses and a short sequence of forward...

Key Poses

Supta baddha konasana, ardha chandrasana, janu sirsasana, setu bandha sarvangasana, savasana, ujjayi pranayama.

Equipment

Mat, chair, 2 bolsters, 2 blocks, belt.
Intermediate

Easy Yoga Sequence – Weekly Intermediate Class 214

35 Min

Focus

 This class features an easy to practice sequence of basic but essential yoga poses. It is a quick and convenient class that can be practiced with a bare minimum of yoga props. It targets multiple regions of your body and...

Key Poses

Adho mukha svanasana, trikonasana, virabhadrasana II, parsvottanasana, virabhadrasana I.

Equipment

Mat.
Intermediate

Yoga To Correct Bad Posture – Weekly Intermediate Class 213

45 Min

Focus

Yoga to correct bad posture. In this class we are featuring poses that will help to correct bad posture. It will help to alleviate rounded shoulders, collapsed chest, kyphosis, and forward head. Many of the poses work to pull your...

Key Poses

Parsvottanasana, virabhadrasana I, salabhasana, chatushpadasana.

Equipment

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

Yoga For Lower Back Pain – Weekly Intermediate Class 212

45 Min

Focus

Yoga for lower back pain. This class explores some of the ways in which Iyengar yoga can help to improve the health of your spine. It also highlights how yoga can be used as a preventative measure against common problems...

Key Poses

Utthita hasta padangusthasana, supta padangusthasana, pavanamuktasana.

Equipment

Mat, chair, belt, blanket.
Intermediate

Sirsasana (Headstand) – Weekly Intermediate Class 211

50 Min

Focus

We are revisiting sirsasana (headstand) and sirsasana preparation in this class. Iyengar yoga has an array of preparatory poses that will help you to build a strong foundation when learning how to do sirsasana. Before progressing to the stage of...

Key Poses

Sirsasana, sirsasana preparation.

Equipment

Mat, 2 or 3 blocks.
Intermediate

Yoga Poses For Office Workers – Weekly Intermediate Class 210

40 Min

Focus

This Yoga Poses For Office Workers class will help to correct problems commonly associated with spending long hours sitting at a desk or in front of a computer. In our modern age poor posture is becoming increasingly prevalent. Whether we...

Key Poses

Gomukhasana (arm action), garudasana (arm action), parvatasana, trikonasana, urdhva mukha svanasana.

Equipment

Mat, chair.
Intermediate

Yoga Poses For Shoulders – Weekly Intermediate Class 209

35 Min

Focus

This 35 minute class features shoulder opening poses that can be completed from a seated position. Apart from the use of a chair the class relies on no other specific yoga equipment. This makes the class well suited to practicing...

Key Poses

Gomukhasana (arm action), garudasana (arm action), parvatasana.

Equipment

Mat, chair.
Intermediate

Yoga Poses Using a Wall – Weekly Intermediate Class 208

40 Min

Focus

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

Key Poses

Selected standing poses, upavista konasana, baddha konasana.

Equipment

Mat, blanket, 2 blocks.
Intermediate

Yoga For Strong Bones – Weekly Intermediate Class 207

45 Min

Focus

This class will help to build stronger bones and muscles. It will also improve your sense of balance. In addition to being a great class for building overall strength, it will also be beneficial for people practicing with osteoporosis, or...

Key Poses

Chaturanga dandasana, utkatasana, virabhadrasana 1 & 2, chatushpadasana.

Equipment

Mat, chair, blanket, 2 blocks.
Intermediate

Ardha Padmasana – Weekly Intermediate Class 206

25 Min

Focus

This class features ardha padmasana (half lotus pose). It looks at ways of introducing this asana into your practice. Before progressing to this pose it is important that you have first consolidated the basics of the forward bend asana group....

Key Poses

Ardha padmasana.

Equipment

Mat, 3 blankets, 2 blocks.
Intermediate

Standing Poses & Twists – Weekly Intermediate Class 205

55 Min

Focus

Standing poses and twists can complement one another nicely in a home practice yoga sequence. This class features both of these asana groups. It explores how some of the basic principles of yoga twists can first be learn in standing...

Key Poses

Parivrtta trikonasana, bharadvajasana, marichyasana 3.

Equipment

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

Backbends (Urdvha Dhanurasana) – Weekly Intermediate Class 204

45 Min

Focus

Here is a class to help if you are someone who struggles to lift up into backbends like urdhva dhanurasana. It is very common for people to experience difficulty with this action. Although it may feel as if this problem...

Key Poses

Urdhva dhanurasana.

Equipment

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

Yoga For The Gluteals – Weekly Intermediate Class 203

35 Min

Focus

Yoga poses for the gluteal muscles. The gluteals are a group of three muscles located in the buttock region. They play an important role in bringing strength, stability and mobility to the whole body. In addition to being strong, the...

Key Poses

Eka pada rajakapotasana, supta padangusthasana.

Equipment

Mat, chair, bolster, blanket, belt.
Intermediate

Virabhadrasana III – Weekly Intermediate Class 202

50 Min

Focus

This class features a tutorial style exploration of virabhadrasana III. The entire sequence is designed around building your understanding of this key standing pose. In addition to an in-depth look at fundamentals the class also includes related variations that help...

Key Poses

Virabhadrasana III.

Equipment

Mat, blanket, 2 blocks.
Intermediate

Yoga For The Upper Back – Weekly Intermediate Class 201

50 Min

Focus

Yoga poses for your upper back. This class will help to improve mobility in your thoracic spine and correct poor postural habits. It will be ideal for people practicing with restricted movement or discomfort in the upper back. It will...

Key Poses

Matsyasana, purvottanasana..

Equipment

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

Back Care & Gentle Twists – Weekly Intermediate Class 200

50 Min

Focus

Back releasing poses and gentle twists. This class will help to relieve aches and pains in your back. It will be great for people working with stiffness or discomfort in their lower backs. It will also be an ideal sequence...

Key Poses

Trikonasana, parsvakonasana, chair bharadvajasana, chair malasana.

Equipment

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

Yoga For Healthy Knees – Weekly Intermediate Class 199

50 Min

Focus

Yoga for healthy knees. Consolidate the basics of knee care, troubleshoot common knee related problems and learn knee-friendly pose modifications. The class features poses that will be therapeutic for your knees. Some of the asanas will help to improve mobility,...

Key Poses

Trikonasana, parsvakonasana, utkatasana, janu sirsasana.

Equipment

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

Standing Poses For Shoulders – Weekly Intermediate Class 198

50 Min

Focus

This class guides you in how to use standing poses to help improve your shoulder mobility. It includes shoulder related adaptations of classical standing poses as well as specific variations that target the shoulder region. Standing poses are one of...

Key Poses

Tadasana, trikonasana, parsvakonasana, parsvottanasana, prasarita padottanasana.

Equipment

Mat, chair, bolster, 2 blankets, 2 blocks, rod, belt.
Intermediate

Seated Pranayama – Weekly Intermediate Class 197

50 Min

Focus

This class features seated pranayama. It will be beneficial for students who are already familiar with the foundations of pranayama but will also be an ideal introduction for newer students. Pranayama is the aspect of yoga that explores breathing and...

Key Poses

Seated ujjayi pranayama.

Equipment

Mat, chair, bolster, 2 blankets, block, belt.
Intermediate

Supported Backbends – Weekly Intermediate Class 196

50 Min

Focus

Supported backbends. This sequence is designed to re-energise your backbend practice and help you to get back to including backbends more regularly and confidently in your home practice. It will be ideally suited to times when you feel you are...

Key Poses

Dwi pada viparita dandasana, supported urdhva dhanurasana.

Equipment

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

Forward Bend Foundations – Weekly Intermediate Class 195

35 Min

Focus

Forward bend foundations. This class takes an in-depth look at forward bends. It covers an extended range of poses from the seated and forward bending group of asanas. In addition to consolidating forward bend foundations the class also introduces newer...

Key Poses

Baddha konasana, janu sirsasana, ardha baddha padma paschimottanasana, paschimottanasana, upavista konasana..

Equipment

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

Bhujangasana – Weekly Intermediate Class 194

25 Min

Focus

This class features the backbend bhujangasana (cobra pose) and related poses such as urdhva mukha svanasana (upward facing dog pose). Bhujangasana is great for lifting energy levels and opening your chest. Unfortunately it is also a pose that can be...

Key Poses

Bhujangasana.

Equipment

Mat, chair, bolster, blanket.
Intermediate

Yoga For Seniors – Weekly Intermediate Class 193

50 Min

Focus

Yoga for seniors. This class features a gentle, slower paced sequence. It will be particularly well suited to people aged 60 and over. Yoga has many benefits for ageing bodies. It can help to improve muscular strength, bone density and...

Key Poses

Utthita hasta padangusthasana 1 & 2, trikonasana, virabhdrasana 2, utkatasana.

Equipment

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

Janu Sirsasana – Weekly Intermediate Class 192

45 Min

Focus

This class is devoted entirely to the seated forward bend janu sirsasana (head to knee pose). This key asana incorporates aspects of both forward bends and twists. For it to be a balanced pose it requires movement and opening from...

Key Poses

Janu sirsasana.

Equipment

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

Adho Mukha Svanasana – Weekly Intermediate Class 191

40 Min

Focus

This class features adho mukha svanasana. This key asana is the cornerstone of a wide variety of yoga sequences. It is an extremely versatile pose that adapts easily to active, restorative or therapeutic applications. This tutorial style class explores adho...

Key Poses

Adho mukha svanasana.

Equipment

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

Standing Poses Back To Basics – Weekly Intermediate Class 190

35 Min

Focus

This class features a grounding, back to basics sequence of standing poses. It covers eight key asanas from the standing pose group. Fundamental principles and classical alignment are emphasised throughout the class. It will be ideally suited to people who...

Key Poses

Tadasana, trikonasana, virabhadrasana 2, parsvakonasana, ardha chandrasana, parsvottanasana.

Equipment

Mat, 2 blocks, blanket.
Intermediate

Seated Shoulder Poses – Weekly Intermediate Class 189

35 Min

Focus

This 35 minute class features shoulder opening poses that can be completed from a seated position. Apart from the use of a chair the class relies on no other specific yoga equipment. This makes the class well suited to home...

Key Poses

Gomukhasana (arm action), garudasana (arm action), parvatasana.

Equipment

Mat, chair, blanket.
Intermediate

Troubleshooting Handstand – Weekly Intermediate Class 188

30 Min

Focus

This class features the inversion adho mukha vrksasana (handstand). It consolidates some of the strength and confidence building poses that help you prepare for tackling this asana. It also troubleshoots common problems that can potentially arise. Several solutions are included...

Key Poses

Adho mukha vrksasana.

Equipment

Mat, bolster, belt.
Intermediate

Yoga For Upper Body Strength – Weekly Intermediate Class 187

20 Min

Focus

Yoga for improving upper body strength. This 20 minute class will help you to strengthen your wrists, arms, shoulders and chest. It includes a variety of energising poses from different asana groups. Improving your upper body strength can bring many...

Key Poses

Chaturanga dandasana, vasisthasana, sirsasana preparation, adho mukha vrksasana preparation.

Equipment

Mat, blanket, 2 blocks.
Intermediate

Yoga To Lift Your Mood – Weekly Intermediate Class 186

30 Min

Focus

Yoga to lift your mood. Standing poses are fantastic for being able to shake off dullness and shift your mood. Their natural tendency is to open your chest and circulate energy. This sequence emphasises the urdhva hastasana action of raising...

Key Poses

Trikonasana, utkatasana, virabhadrasana 1 & 2, sirsasana, setu bandha sarvangasana.

Equipment

Mat, blanket, 2 blocks.
Intermediate

Yoga For Depression & Anxiety – Weekly Intermediate Class 185

70 Min

Focus

Yoga for depression and anxiety. This class features a sequence to help combat depression and anxiety. Despite being separate conditions, depression and anxiety often overlap and can benefit from similar approaches when practicing yoga. Reducing your stress levels, calming your...

Key Poses

Supta baddha konasana, setu bandha sarvangasana, viparita karani.

Equipment

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

Dowling Yoga Sequence – Weekly Intermediate Class 184

45 Min

Focus

Dowling yoga sequence. This class demonstrates ways of using a length of dowling as a yoga prop. This piece of equipment is often readily available to home yoga practitioners. Common household items can be improvised if necessary. Dowling can be...

Key Poses

Trikonasana, virabhadrasana II, parsvottanasana, chair backbends.

Equipment

Mat, dowling, chair, blanket.
Intermediate

Core Strength – Weekly Intermediate Class 183

30 Min

Focus

In addition to strengthening your abdominal muscles this class will also help to strengthen each of the main muscles associated with the core muscle group. These muscles reach deep into the torso and help to stabilise your spine, pelvis and...

Key Poses

Paripurna navasana, vasisthasana.

Equipment

Block, blanket.
Intermediate

Restorative Yoga – Weekly Intermediate Class 182

65 Min

Focus

This class features a sequence of restorative yoga poses. Each pose is supported with yoga props. The supports help to preserve energy and give you the option of staying longer in poses. This allows extra time for the benefit of...

Key Poses

Supta baddha konasana, viparita dandasana, setu bandha sarvangasanan

Equipment

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

Forward Bends & Twists – Weekly Intermediate Class 181

60 Min

Focus

Spinal lift is beneficial for both forward bends and twists. In addition to offering protection for the spinal cord and vital organs the spine also provides a structural support for the body, helping it to remain upright and resist the...

Key Poses

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

Equipment

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

Chaturanga Dandasana – Weekly Intermediate Class 180

25 Min

Focus

This class features chaturanga dandasana. This pose can be notoriously difficult for many people. A certain amount of upper body strength is required to be able to hold and sustain this pose. If this is not one of your natural...

Key Poses

Chaturanga dandasana.

Equipment

Mat, 2 chairs, 2 blocks.
Intermediate

Adductors – Weekly Intermediate Class 179

40 Min

Focus

This class features poses that lengthen the adductors. For some people this type of sequence might be beneficial for therapeutic reasons. For others it will be a great catalyst for improving your home yoga practice and making a wider range...

Key Poses

Ardha chandrasana, trikonasana, utthita hasta padangusthasana, supta padangusthasana.

Equipment

Mat, 2 blankets, 2 blocks, belt.
Intermediate

Ardha Chandrasana – Weekly Intermediate Class 178

25 Min

Focus

This class features a workshop-style tutorial on the standing pose ardha chandrasana. The class explores the sequence of movements that begins with trikonasana before progressing to ardha chandrasana and then returning back to trikonasana. This is a very common way...

Key Poses

Ardha  chandrasana

Equipment

Mat, block.
Intermediate

Back Pain Relief – Weekly Intermediate Class 177

40 Min

Focus

Yoga for back pain relief. This class features a short sequence of poses to help release tight or contracted muscles in the lower back. The sequence is intended to be accessible at times when your back is aching or uncomfortable....

Key Poses

Pavana muktasana, malasana and supta padangusthasana

Equipment

Mat, 2 chairs, bolster, 2 blankets.
Intermediate

Yoga For The Rotator Cuff – Weekly Intermediate Class 176

50 Min

Focus

This class features a  sequence of poses to help improve the health of your rotator cuff. The rotator cuff is a group of four muscles and their tendons located in and around your shoulder. As the name suggests these muscles...

Key Poses

Virabhadrasana 1, belt harness, gomukhasana arms.

Equipment

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

Yoga For Wrists – Weekly Intermediate Class 175

45 Min

Focus

Yoga for wrists. Wrists are the main focus of this class. The first section of the class focuses on improving general wrist mobility. It includes poses that explore the full range of wrist movement. The next section of the class...

Key Poses

Adho mukha svanasana, vasisthasana, urdhva mukha svanasana, purvottanasana.

Equipment

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

Yoga For Menstruation – Weekly Intermediate Class 174

75 Min

Focus

Yoga for menstruation. This calming class includes poses that help to relieve tightness and heaviness in the abdominal region. Many women in the Iyengar method choose to practice this type of sequence during menstruation. In addition to being beneficial in...

Key Poses

Trikonasana, parsvakonasana, ardha chandrasana, dwi pada viparita dandasana, setu bandha sarvangasana.

Equipment

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

Standing Poses With Inversions – Weekly Intermediate Class 173

60 Min

Focus

This class Includes a number of sirsasana (headstand) preparatory variations alongside a full sequence of standing poses. The class runs for a longer time duration and also includes setu bandha sarvangasana. The sequence as a whole forms a complete and...

Key Poses

Trikonasana, parsvakonasana, ardha chandrasana, sirsasana preparation, setu bandha sarvangasana.

Equipment

Mat, block.
Intermediate

Sirsasana (Headstand) – Weekly Intermediate Class 172

40 Min

Focus

Sirsasana 101. This class revisits sirsasana (headstand). It features a comprehensive guide on how to safely learn the pose from scratch. It begins with the first few steps on the journey where you start to build strength in your upper...

Key Poses

Sirsasana.

Equipment

Mat, wall, block.
Intermediate

Wall Support Yoga – Weekly Intermediate Class 171

55 Min

Focus

A wall can introduce new options into a home yoga practice. It is a prop that most people have access to, even if it involves moving some furniture or temporarily taking down a picture. This class features a back releasing...

Key Poses

Trikonasana, parsvakonasana, ardha chandrasana, parivrtta trikonasana.

Equipment

Mat, wall, chair, 2 blocks, blanket.
Intermediate

Towards Padmasana – Weekly Intermediate Class 170

35 Min

Focus

This class features a sequence to help you progress towards padmasana (lotus pose). It includes poses, variations and techniques that are commonly used within the Iyengar method. The sequence develops methodically. It introduces padmasana initially in a reclining position where...

Key Poses

Ardha baddha padma paschimottanasana, ardha padmasana, kamalasana.

Equipment

Mat, bolster, blanket.
Intermediate

Yoga Poses For Hip Flexors – Weekly Intermediate Class 169

40 Min

Focus

Yoga poses for tight hip flexors. The hip flexors are a group of muscles that join the legs to the torso. When you lift your knees and move them closer to your body your are using your hip flexors. If...

Key Poses

Virabhadrasana 1, eka pada rajakapotasana.

Equipment

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

Reclining Yoga Poses – Weekly Intermediate Class 168

45 Min

Focus

Reclining yoga poses. The entire sequence from this class can be completed from a reclining position. It includes poses and variations that focus on releasing your back and opening your hips. These areas of the body can benefit from being...

Key Poses

Supta padangusthasana.

Equipment

Mat, belt.
Intermediate

Yoga For Seniors – Weekly Intermediate Class 167

55 Min

Focus

Yoga for seniors. This class will be well suited to people who are aged 65 or older. it will also be beneficial for people of all ages who are looking for a gentle yoga sequence to improve their overall flexibility...

Key Poses

Utthita hasta padangusthasana, trikonasana, parsvottanasana, utkatasana, vajrasana, supta padangusthasana.

Equipment

Mat, chair, bolster, belt.
Intermediate

Back Care – Weekly Intermediate Class 166

45 Min

Focus

Back care class for home yoga practice. This class will help to release your back and improve the ongoing health of your spine without relying on any specialist yoga props. It can be completed using just a domestic chair and...

Key Poses

Utthita hasta padangusthasana, trikonasana, parsvottanasana, utkatasana, chatushpadasana, supta padangusthasana.

Equipment

Mat, chair, belt.
Intermediate

Adho Mukha Vrksasana – Weekly Intermediate Class 165

30 Min

Focus

How to kick up into a handstand. For many people learning how to independently kick up into a handstand can feel like a rite of passage in their yoga practice. It can act like a landmark that signifies progress and...

Key Poses

Adho mukha vrksasana.

Equipment

Mat, 2 blocks.
Intermediate

Yoga For Strength – Weekly Intermediate Class 164

45 Min

Focus

Yoga for strength. This class gives Covid 19 housebound yoga practitioners the option of strengthening your whole body without leaving home. Apart from the use of a wall the class relies on no other specialist yoga props. It includes a...

Key Poses

Chaturanga dandasana, utkatasana, vasisthasana, paripurna vavasana.

Equipment

Mat.
Intermediate

Forward Bends & Twists 101 – Weekly Intermediate Class 163

65 Min

Focus

Forward bends and twists 101. This class explores the basic principles behind forward bends and twists. These poses are often challenging when you are first introduced to them. For many people they target problematic muscle groups and joints that are...

Key Poses

Dandasana, janu sirsasana, triang mukhaikapada paschimottanasana, bharadvajasana.

Equipment

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

Fundamental Principals – Weekly Intermediate Class 162

40 Min

Focus

This class hones in on the essential building blocks of asana practice. The class explores the basic elements that are essential in the process of bringing yoga poses to life. The Iyengar method is well known for its mastery of...

Key Poses

Tadasana, urdhva hastasana, urdhva baddhanguliyasana, trikonasana, virabhadrasana 2, parsvakonasana, prasarita padottanasana.

Equipment

Mat.
Intermediate

Hips, Groins, Glutes & Quads – Weekly Intermediate Class 161

55 Min

Focus

Yoga for hips and groins using minimal props. This class can potentially be practiced without any props apart from a wall, but you might like to include a blanket and belt if you are working with a stiffer body. It...

Key Poses

Sukhasana, gomukhasana prep, eka pada rajakapotasana, supta padangusthasana, janu sirsasana, triang mukhaikapada paschimottanasana.

Equipment

Mat, blanket, belt.
Intermediate

Prop Free Yoga Sequence – Weekly Intermediate Class 160

50 Min

Focus

This weeks intermediate class relies on no yoga props other than a yoga mat. This may be helpful for the many people around the world who have recently had to shift their yoga practice to a home environment that may...

Key Poses

Trikonasana, parsvakonasana, virabhadrasana 2, parsvottanasana, urdhva mukha svanasana, chatush padasana.

Equipment

Mat.
Intermediate

Shoulder Opening Standing Poses – Weekly Intermediate Class 159

50 Min

Focus

Give your standing poses a shoulder opening focus with this weeks. In addition to having a corrective effect on the body as a whole, standing poses tend to naturally improve shoulder mobility. This class includes adaptations that will help to...

Key Poses

Trikonasana, parsvakonasana, virabhadrasana 2, parsvottanasana.

Equipment

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

Supported Standing Poses – Weekly Intermediate Class 158

45 Min

Focus

This weeks intermediate class features a sequence of supported standing poses. The class runs for 45 minutes. It also includes upper body strengthening poses and finishes with a restorative pose with elevated legs. A number of the standing poses in...

Key Poses

Utkatasana, trikonasana, parsvakonasana, ardha chandrasana, virabhadrasana 1, 2 & 3, parsvottanasana.

Equipment

Mat, bolsters, 2 blankets 2 blocks.
Intermediate

Restorative Yoga – Weekly Intermediate Class 157

60 Min

Focus

Restorative yoga can benefit a wide range of people and situations. This particular sequence helps to preserve energy whilst softening the abdominal region and calming the nervous system. It can help to promote relaxation and bring about a sense of...

Key Poses

Viparita dandsana, setu bandha sarvangasana, savasana.

Equipment

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

Abdominals – Weekly Intermediate Class 156

30 Min

Focus

Improving your posture can be an empowering experience. Yoga can teach us how to stand upright, without our chest sinking or our shoulders dropping forwards. Correcting poor postural habits can help to make you feel stronger, more energetic and confident....

Key Poses

Ardha navasana, Paripurna navasana.

Equipment

Mat, chair, blanket, 2 belts.
Intermediate

Thoracic Spine – Weekly Intermediate Class 155

40 Min

Focus

The thoracic spine for most people tends to be less flexible than the lumbar or cervical spine. The upper back is a region that by necessity needs to be protective of the vital organs that are positioned inside the chest...

Key Poses

Dandasana, Urdhva hastasana, virasana, viparita dandasana.

Equipment

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

Marichyasana 3 – Weekly Intermediate Class 154

40 Min

Focus

Having a good range of movement with spinal twists makes a large number of yoga poses more accessible. As you progress with your yoga practice you will discover that most of the different asana groups include twisting movements. When first...

Key Poses

Marichyasana 3.

Equipment

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

Active Forward Bends – Weekly Intermediate Class 153

45 Min

Focus

A yoga sequence featuring forward bends can be soothing for the nervous system and calming for the body and mind. However, this may not necessarily be the case if you are newer to yoga or practicing with restricted mobility. For...

Key Poses

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

Equipment

Mat, 2 blanket, 2 blocks, belt.
Intermediate

Express Standing Poses – Weekly Intermediate Class 152

30 Min

Focus

Express standing poses. A great, energising sequence to fit into a busy schedule. This weeks intermediate class on Yoga Selection can be completed in under 30 minutes. It features a selection of foundation standing poses including trikonasana, parsvakonasana, ardha chandrasana, virabhadrasana...

Key Poses

Standing poses.

Equipment

Mat, 2 blocks, blanket.
Intermediate

Ardha Baddha Padma Paschimottanasana – Weekly Intermediate Class 151

40 Min

Focus

This class features the forward bend ardha baddha padma paschimottanasana. This class approaches the pose from a flowing, dynamic sequence. The outward rotation of the thighbone that is necessary for this pose is achieved gently with repetitive movements that gradually...

Key Poses

Ardha baddha padma paschimotanasana.

Equipment

Mat, blanket.
Intermediate

Savasana Eight Ways – Weekly Intermediate Class 150

40 Min

Focus

This weeks class on is devoted exclusively to savasana (corpse pose). This particular pose might be the perfect way to end a long and busy year. This class guides you through a variety of different ways of approaching the pose....

Key Poses

Savasana.

Equipment

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

Restorative Standing Poses – Weekly Intermediate Class 149

30 Min

Focus

Restorative standing poses are the main focus of this weeks intermediate class on Yoga Selection. The class can be completed in 30 minutes and relies on minimal yoga props. Each of the standing poses use the support of a wall....

Key Poses

Trikonasana, parsvakonasana, ardha chandrasana, parivrtta trikonasana, virabhadrasana I.

Equipment

Mat, blanket, 2 blocks.
Intermediate

Yoga Poses For Shoulders – Weekly Intermediate Class 148

50 Min

Focus

Improve shoulder mobility with this weeks intermediate class. The shoulder joint is a complex region of the body. It is a network of bones, tendons and ligaments that enables considerable freedom of movement relative to other joints in the human...

Key Poses

Parvatasana, garudasana arms, gomukhasana arms.

Equipment

Mat, chair, bolster, 2 or 3 blocks, blanket, belt.
Intermediate

Backbends With Wrist Modifications – Weekly Intermediate Class 147

50 Min

Focus

This class is intended for students who are currently enjoying backbend foundations, but are looking to challenge themselves with an expanded repertoire of poses. The class highlights approaches that develop the basic backbends ustrasana (camel pose) and urdhva mukha svanasana...

Key Poses

Purvottanasana, urdhva mukha svanasana, ustrasana, urdhva dhanurasana.

Equipment

Mat, chair, 2 bolsters, 4 blocks, blanket.
Intermediate

Strength – Weekly Intermediate Class 146

45 Min

Focus

Build strength this week with the latest Yoga Selection intermediate class. Featuring strengthening poses from a variety of different pose groups, the sequence as a whole will help to strengthen each of the main muscle groups in your body. In...

Key Poses

Utkatasana, sirsasana preparation, chaturanga dandasana, vasisthasana, urdhva prasarita padasana.

Equipment

Mat, 2 blocks, blanket.
Intermediate

Yoga Poses For The Piriformis – Weekly Intermediate Class 145

35 Min

Focus

This class focuses on a selection of yoga poses that can help to stretch the piriformis muscle. This muscle is located deep in the buttock region. In yoga classes it is not uncommon for people to be interested in specific...

Key Poses

Sukhasana, supta padangusthasana, utthita padmasana, eka pada rajakapotasana.

Equipment

Mat, bolster, block, blanket, belt.
Intermediate

Release & Relax – Weekly Intermediate Class 144

30 Min

Focus

This shorter duration 30 minute class includes back releasing reclining poses and stress relieving restorative poses. The class will be ideally suited to the end of busy days. It could even be practiced in the late evening to help unwind...

Key Poses

Supta padangusthasana, jathara parivartanasana, viparta karani.

Equipment

Mat, bolster, 2 blankets, belt.
Intermediate

Forward Bends in 45 Minutes – Weekly Intermediate Class 143

45 Min

Focus

A quick and easy practice to help you improve your forward bends. This class revisits and consolidates some of the ardha baddha padma paschimottanasana knee variations from last week and puts them in context with a broader range of forward...

Key Poses

Sukkhasana, janu sirsasana, ardha baddha padma paschimottanasana, triang mukhaikapada paschimottanasana.

Equipment

Mat, 2 bolsters (optional), 2 blankets, 2 blocks, belt.
Intermediate

Ardha Baddha Padma Paschimottanasana – Weekly Intermediate Class 142

50 Min

Focus

Improve your knee mobility with this weeks intermediate class. This video features a short sequence of poses that will help to improve knee range of motion and assist you to progress in the direction of the cross leg variations related...

Key Poses

Sukhasana, janu sirsasana, ardha baddha padma paschimottanasana.

Equipment

Mat, 2 blankets, 2 blocks, belt.
Intermediate

Surya Namaskar – Weekly Intermediate Class 141

20 Min

Focus

This class is based entirely around surya namaskar. It follows the description of surya namaskar according to the Iyengar method given by Geeta Iyengar in her Yoga in Action (the preliminary course book based on the syllabus taught at the...

Key Poses

Surya namaskar

Equipment

Mat.
Intermediate

90 Minute Forward Bend Foundations – Weekly Intermediate Class 140

90 Min

Focus

This class is the final in our five part series of longer duration 90 minute classes exploring each of the main pose groups. Forward bending foundations are the main focus of this class. The class presents forward bends in a...

Key Poses

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

Equipment

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

Yoga For Basketball Players – Weekly Intermediate Class 139

45 Min

Focus

This class works systematically through the main muscle groups involved in playing basketball. The actions of jumping, pivoting, squatting, running and suddenly stopping are continuously occurring whilst playing basketball. The main muscles responsible for these dynamic movements are often the...

Key Poses

Trikonasana, parsvakonasana, virabhadrasana 1.

Equipment

Wall, belt (or towel).
Intermediate

90 Minute Standing Pose Foundations – Weekly Intermediate Class 138

90 Min

Focus

This class is the second last in our current series of longer 90 minute duration classes working systematically through the main asana groups. The class focuses on standing poses. Strengthening, grounding, corrective and energising, this class gives you an extended...

Key Poses

Standing poses, sirsasana preparation, adho mukha vrksasana.

Equipment

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

90 Minute Restorative Yoga – Weekly Intermediate Class 137

90 Min

Focus

Restorative yoga is the focus of this weeks class. It is a comprehensive collection of restorative poses. Many of these poses use yoga props in a particular way in order to achieve a specific effect. This class guides you in...

Key Poses

Viparita dandasana, viparita karani, setu bandha sarvangasana, savasana

Equipment

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

90 Minute Backbend Foundations – Weekly Intermediate Class 136

90 Min

Focus

This week we have released a longer duration intermediate class that features a comprehensive selection of preliminary backbends and complimentary poses. The class will suit a range of experience levels but will be particularly beneficial if you are new to...

Key Poses

Salabhasana, dhanurasana, ustrasana, bhujangasana, urdhva mukha svanasana

Equipment

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

90 Minute Yoga Foundations – Weekly Intermediate Class 135

90 Min

Focus

This comprehensive class is filled with foundation basics, and therapeutic poses that will benefit people who are looking to consolidate Iyengar yoga fundamentals. It will be a great supplement for students who have been working from the beginners courses on...

Key Poses

Utthita hasta padangusthasana, virabhadrasana 2, parsvottanasana, supta pangusthasana.

Equipment

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

Hamstrings & Adductors – Weekly Intermediate Class 134

35 Min

Focus

As it ages, the human body tends to become increasingly restricted in movement and more prone to irregularity and asymmetry. Yoga poses can help to reintegrate the different compartments of the body. Seen from the outside this can appear to...

Key Poses

Utthita hasta padangusthasana, virabhadrasana III, ardha chandrasana.

Equipment

Mat, 2 blocks, blanket, belt.
Intermediate

Twists – Weekly Intermediate Class 133

50 Min

Focus

Explore standing and seated twists in this weeks intermediate class. This image shows some of the main poses from the video. Options are provided for either consolidating basic positions or taking things further. Many of the poses are progressed in three...

Key Poses

Parsvakonasana, parivrtta trikonasana, bharadvajasana, marichyasana 3.

Equipment

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

Yoga Poses For Knee Mobility – Weekly Intermediate Class 132

50 Min

Focus

This class focuses on knees, and ways of building knee flexibility in the direction of padmasana (lotus). This pose relies on freedom of movement in the hips and ankles as well as the knees, and these areas are commonly targeted...

Key Poses

Ardha baddha padma paschimottanasana, janu sirsasana, baddha konasana.

Equipment

Mat, 2 blankets, belt.
Intermediate

Vinyasa Sequence With Backbends – Weekly Intermediate Class 131

50 Min

Focus

This class on is the latest in our series of dynamic vinyasa-style sequences. This image gives you a sense of the poses that are included in the class. It incorporates some of the preliminary backbends into a continuous flowing sequence....

Key Poses

Salabhasana, dhanurasana, urdhva mukkha svanasana, ustrasana.

Equipment

Mat.
Intermediate

Urdhva Dhanurasana Weekly Intermediate Class 130

70 Min

Focus

This class explores a few different methods for practicing the pose urdhva dhanurasana. When learning this pose it is important to experience several different approaches. For different people and different bodies the benefits of each of these approaches will vary....

Key Poses

Urdhva dhanurasana.

Equipment

Mat, Chair, 2 blocks, 2 bolsters, blanket.
Intermediate

Parsvottanasana 9 Ways – Weekly Intermediate Class 129

45 Min

Focus

Learn parsvottanasana nine ways. In a home yoga practice we do not always need a complicated sequence of different poses to reach all of the different regions of the body. A simple standing pose like parsvottanasana can be approached in...

Key Poses

Parsvottanasana.

Equipment

Mat, Chair, 2 blocks, 2 blankets.
Intermediate

Vinyasa Abdominal Sequence – Weekly Intermediate Class 128

40 Min

Focus

This weeks intermediate class links abdominal strengthening poses with a flowing vinyasa-style sequence. Poses such as paripurna navasana and ardha navasana are incorporated into a dynamic sequence that includes elements of surya namaskar. In addition to the abdominal focus, the...

Key Poses

Paripurna navasana, ardha navasana, urdhva prasarita padasana.

Equipment

Mat, blanket.
Intermediate

Chair Shoulderstand & Variations – Weekly Intermediate Class 127

20 Min

Focus

Chair shoulderstand is a commonly practiced variation of sarvangasana. This supported pose has numerous applications. It can be a useful alternative for sarvangasana if you are practicing with ailments such as a sore neck or wrists. It can also be...

Key Poses

Chair Sarvangasana, chatushpadasana.

Equipment

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

Yoga For Sleep – Weekly Intermediate Class 126

50 Min

Focus

This class features poses that will help to contribute towards getting a deep and restful sleep. It contains relaxing restorative poses that help to diffuse stress and calm the mind. Insomnia may involve difficulty in falling asleep, or difficulty in...

Key Poses

Supta baddha konasana, setu bandha sarvangasana, viparita karani, .

Equipment

Mat, chair, 2 bolsters, 3 blankets.
Intermediate

Shoulder Sequence – Weekly Intermediate Class 125

35 Min

Focus

This sequence gives you an opportunity to completely focus on your shoulders. The class is based around poses that help to improve shoulder mobility. Most of the poses can either be practiced whilst sitting in a chair, or utilise chairs...

Key Poses

Garudasana, gomukhasana, namaskar.

Equipment

Mat, chair, blanket, belt.
Intermediate

Forward Bends For Stiff Or Sore Knees – Weekly Intermediate Class 124

65 Min

Focus

Forward bends can be difficult poses if you are practicing with stiff or sore knees. This can result in difficulty accessing the calming and reflective qualities that this group of poses can impart. This class includes therapeutic poses to help...

Key Poses

Malasana, marichyasana 1, janu sirsasana, ardha baddha padma paschimottanasana.

Equipment

Mat, 2 bolsters, 4 blocks, 2 blankets, belt.
Intermediate

Yoga For Strength – Weekly Intermediate Class 123

50 Min

Focus

This class features poses to help improve overall body strength. Most of the main muscle groups in the body are targeted in this 50 minute video. The class begins with some preparatory inversions that help to build upper body strength....

Key Poses

Chaturanga dandasana, eka hasta bhujasana, paripurna navasana, ardha navasana.

Equipment

Mat, 2 blocks, blanket.
Intermediate

Chest Opening – Weekly Intermediate Class 122

45 Min

Focus

This class is based around poses that help to open your chest. Many of the poses use supports, and some of them have a restorative emphasis. Viparita dandasana is one of the main poses featured in sequence. Several variations of...

Key Poses

Viparita dandasana, setu bandha, purvottanasana.

Equipment

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

Introducing Chair Backbends – Weekly Intermediate Class 121

50 Min

Focus

This class guides you through some basic preparatory backbends like salabhasana, urdhva mukha svanasana and ustrasana. It then heads in the direction of chair backbends exploring viparita dandasana from the perspective of someone who might be new to the pose....

Key Poses

Salabhasana, urdhva mukha svanasana, ustrasana, viparita dandasana.

Equipment

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

Rotating Virabhadrasana 3 – Weekly Intermediate Class 120

30 Min

Focus

This class explores the basic shape of the standing pose virabhadrasana III and rotates it in different directions to highlight connections with other straight leg poses. The class revolves this distinctive right angle shape in a 360 degree direction to...

Key Poses

Parsvottanasana, utthita hasta padangusthasana, adho mukha vrksasana, supta padangusthasana.

Equipment

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

Vinyasa Iyengar Sequence – Weekly Intermediate Class 119

35 Min

Focus

This dynamic class follows a flowing vinyasa style sequence. Surya namaskar is explored at the beginning of the class. This group of linked movements are practiced in a step-by-step progression. In addition to the full movement alternatives are included for...

Key Poses

Surya namaskar, parsvakonasana, triang mukhaikapada paschimottanasana, bharadvajasana, marichyasana III.

Equipment

Mat, 2 blocks, belt, blankets.
Intermediate

Yoga Rope Poses For Relieving Lower Back Pain – Weekly Intermediate Class 118

35 Min

Focus

Most people will experience lower back pain at some stage in their life. This class shares some common Iyengar Yoga techniques for using yoga ropes to help relieve lower back pain. The poses pictured here are all featured in the...

Key Poses

Uttanasana, adho mukha svanasana, vajarasana, malasana.

Equipment

Mat, ropes, chair, bolster, simhasana box (optional), 2 blocks, belt, blanket.
Intermediate

Vasisthasana & Anantasana – Weekly Intermediate Class 117

40 Min

Focus

This class focuses on the poses vasisthasana and anantasana. These poses are also covered in this weeks advanced class, but in this sequence they are approached from the perspective of people who are less experienced with them. Chaturanga dandasana is...

Key Poses

Vasisthasana, anantasana, vrksasana.

Equipment

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

Yoga Poses For Tight Hamstrings – Weekly Intermediate Class 116

50 Min

Focus

Yoga poses for (very) tight hamstrings. When attending a class at a yoga studio many poses need to be adapted so that they are safe and accessible for people with tight hamstrings. If you are someone working with tight hamstrings...

Key Poses

Parsvottanasana, utthita hasta padangusthasana, janu sirsasana, supta padangusthasana.

Equipment

Mat, 2 chairs, bolster, blocks, belt, blanket.
Intermediate

Rope 1 & Variations – Weekly Intermediate Class 115

15 Min

Focus

This class explores some commonly practiced variations on what the Iyengar method refers to as “Rope I”. It follows a sequence that starts with this basic upright rope position and develops it towards a chest and shoulder opening variation of...

Key Poses

Rope 1.

Equipment

Mat, ropes.
Intermediate

Wall Ropes Standing Poses – Weekly Intermediate Class 114

55 Min

Focus

This class guides you through a simple standing pose sequence using wall ropes. It is the first in a series of classes that will utilise wall ropes, and help you to incorporate them into a home yoga practice. This particular...

Key Poses

Utthita hasta padangusthasana I & II, trikonasana, parsvakonasana, ardha chandrasana, virabhadrasana I, parsvottanasana.

Equipment

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

Yoga For Runners – Weekly Intermediate Class 113

45 Min

Focus

This weeks intermediate class follows a sequence of poses that systematically focus on the main muscles that are involved in jogging. This brand new video is an update of one of our more popular earlier classes. Regular stretching is an...

Key Poses

Utthita hasta padangusthasana I & II, eka pada rajakapotasana I & II.

Equipment

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

Headstand & Shoulderstand – Weekly Intermediate Class 112

55 Min

Focus

This class focuses exclusively on sirsasana (headstand) and sarvangasana (shoulderstand). It covers the basics and fundamentals that will help you to more confidently practice these key  inversions. Strengthening preparatory poses are also included that will suit students who are newer...

Key Poses

Sirsasana, sarvangasana.

Equipment

Mat, chair, 3-4 blankets, 3 blocks, belt.
Intermediate

Yoga Poses With Wall Support – Weekly Intermediate Class 111

40 Min

Focus

Each pose in this sequence uses a wall to achieve a specific effect. Many of the poses are repeated using the wall in both a forward and then backward direction. If you are practicing with a stiffer body a wall...

Key Poses

Trikonasana, parivrtta trikonasana, baddha konasana, upavista konasana, dandasana.

Equipment

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

Yoga Poses To Improve Your Posture – Weekly Intermediate Class 110

40 Min

Focus

This class focuses on poses that will help to alleviate rounded shoulders, collapsed chest, kyphosis, and forward head. To varying degrees these are afflictions that are encountered by many people working for long periods of time at desks and computers....

Key Poses

Tadasana, utkatasana, parsvottanasana, salabhasana, chatushpadasana, purvottanasana.

Equipment

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

Forward Bends in 40 Minutes – Weekly Intermediate Class 109

40 Min

Focus

This class brings together some of the main poses from the forward bending group, and places them in a sequence that can be completed in 40 minutes. The class complements the 90 minute Advanced Class 109, offering a selection of...

Key Poses

Baddha konasana, janu sirsasana, upavista konasana, triang mukhaikapada paschimottanasana, paschimottanasan, bharadvajasana.

Equipment

Mat, 2 blankets, 2 blocks, belt.
Intermediate

Yoga Poses To Strengthen, Stabilise & Protect Your Knees – Weekly Intermediate Class 108

50 Min

Focus

This class features yoga poses that help to strengthen, stabilise and protect your knees.  Many of the poses will help to strengthen the quadriceps generally and the vastus medialis specifically. This muscle is the innermost muscle located at the front...

Key Poses

Utkatasana, trikonasana, virabhadrasana I & II, ardha chandrasana, parsvakonasana.

Equipment

Mat, 2 blankets, 2 blocks.
Intermediate

Hip Opening Sequence For Stiff Bodies – Weekly Intermediate Class 107

60 Min

Focus

This class consists of a hip opening sequence for people with tight hips. Each pose is seen from the perspective of someone who might have restricted mobility in the hip region. Potential problems are anticipated, and a range of solutions...

Key Poses

Vrksasana, janu sirsasana, upavisa konasana, baddha konasana.

Equipment

Mat, chair, bolster, 2 blankets, 2 belts.
Intermediate

Yoga Poses For Cyclists – Weekly Intermediate Class 106

50 Min

Focus

This is the next class in the Yoga for Athletes course. The sequence targets the main muscle groups and body regions that are involved in cycling. Poses that help to lengthen the quadriceps, hamstrings and calves form the nucleus of...

Key Poses

Virasana, utthita hasta padangusthasana, epa pada rajakapotasana, bhujangasana.

Equipment

Mat, chair, 2 blankets, belt.
Intermediate

Yoga For Office Workers – Weekly Intermediate Class 105

45 Min

Focus

This class focuses on yoga for office workers or people who spend long hours at desks and computers. Although a specific yoga chair is used in these images a standard office style chair can be used for each pose. The...

Key Poses

Parvatasana, garudasana, gomukhasana, purvottanasana, chair bharadvajasana.

Equipment

Mat, chair.
Intermediate

Exploring Virabhadrasana III – Weekly Intermediate Class 104

55 Min

Focus

This weeks intermediate class on Yoga Selection explores ways of correctly aligning your pelvis In virabhadrasana III and related poses. For many people the pelvis tends to slant in this pose as soon the back leg rises. This tendency can...

Key Poses

Virabhadrasana III

Equipment

Mat, chair, blanket, 2 blocks.
Intermediate

Yoga Poses For Swimmers – Weekly Intermediate Class 103

30 Min

Focus

This class groups together a sequence of shoulder and arm related poses that will be helpful for swimmers. Although swimming uses a range of muscles located throughout the entire body, this particular class focuses on poses that help to improve...

Key Poses

Garudasana, gomukhasana, chair ustrasana, urdhva baddhanguliyasana.

Equipment

Mat, chair, blanket, belt.
Intermediate

Back Releasing Yoga Poses – Weekly Intermediate Class 102

40 Min

Focus

This class focuses specifically on back releasing yoga poses. It has been released in tandem with an advanced backbend class. It can be used by more experienced students in addition to the advanced class, following on directly from the backbends...

Key Poses

Uttanasana, supta padangusthasana, pavana muktasana.

Equipment

Mat, chair, blanket, bolster, block.
Intermediate

Twists – Weekly Intermediate Class 101

45 Min

Focus

This weeks intermediate class focuses exclusively on twists. It includes standing twists, seated twists and chair twists. The class will be ideal for people wanting to concentrate on the general back releasing benefits of twists. It will also be beneficial...

Key Poses

Parivrtta parsvakonasana, bharadvajasana, ardha matsyendrasana, marichyasana III.

Equipment

Mat, chair, blanket, 2 blocks.
Intermediate

Vinyasa Forward Bend Sequence – Weekly Intermediate Class 100

45 Min

Focus

This class incorporates forward bends into a vinyasa style flowing sequence. It is an ideal sequence to be working with during the new year holiday period. Prop use is kept to a bare minimum making the class well suited to...

Key Poses

Eka pada rajakapotasana, janu sirsasana, baddha konasana, bhadvajasana

Equipment

Mat, blanket.
Intermediate

Viloma Pranayama Stages 1 to 8 – Weekly Intermediate Class 99

40 Min

Focus

This class concentrates exclusively on viloma pranayama. In viloma pranayama the movement of the breath is periodically paused in short and regular intervals. Rather than being continuous, the inhalation and exhalation progress in an alternating sequence of breath and breath...

Key Poses

savasana, viloma pranayama.

Equipment

Mat, bolster, 2 blankets.
Intermediate

Surya Namaskar & Abdominals – Weekly Intermediate Class 98

40 Min

Focus

This week’s intermediate class features a dynamic vinyasa style Iyengar Yoga sequence. The class starts with an exploration of surya namaskar. Each of the poses contained in this famous sequence of movements are introduced initially in isolation, and are then...

Key Poses

surya namaskar, urdhva prasarita padasana.

Equipment

Mat, blanket.
Intermediate

Gentle Back Care Yoga – Weekly Intermediate Class 97

50 Min

Focus

This class has originated out of multiple requests for a back care class that is suited to seniors. It adapts the basic movements of the other spine related classes that can be found in our three part yoga for back...

Key Poses

utthita hasta padangusthasana, trikonasana, supta padangusthasana.

Equipment

Mat, chair, blanket, 2 blocks, belt
Intermediate

Paschima Namaskarasana – Weekly Intermediate Class 96

40 Min

Focus

This weeks class works on improving shoulder mobility. Paschima namaskarasana (reverse prayer position) is the main focus of the class. The arm position is introduced initially in preparatory stages from a simple kneeling position. This is then developed with several...

Key Poses

parsvottanasana, prasarita padottanasana, paschima namaskarasana.

Equipment

Mat, blanket, 2 blocks, belt.
Intermediate

Yoga For The Spine – Weekly Intermediate Class 95

40 Min

Focus

This weeks intermediate class focuses on yoga for the spine. The class includes poses that can be included in an ongoing home yoga practice to help prevent injury and promote the overall health of your spine. Standing forward bends are...

Key Poses

trikonasana, parsvottanasana, chair bharadvajasana

Equipment

Mat, chair, blanket, 2 blocks
Intermediate

Iyengar Yoga Restorative Sequence – Weekly Intermediate Class 94

55 Min

Focus

Here is the fourth and final class in our “Pune Cycle” course. The class consists of a gentle sequence of restorative chest opening poses, and finishes with some basic pranayama in both seated and reclining positions. The sequence includes classic...

Key Poses

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

Equipment

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

Gentle Class For Upper Back And Shoulders – Weekly Intermediate Class 93

40 Min

Focus

This class focuses on poses that give a gentle opening to the thoracic spine and shoulders. With people spending longer periods of time sitting at desks and working on computers, stiffness in these areas is becoming increasingly common in today’s...

Key Poses

Matsyasana (from sukhasana), baddhanguliyasana, ustrasana, chatushpadasana

Equipment

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

Forward Bends For Tight Hamstrings – Weekly Intermediate Class 92

40 Min

Focus

This class presents forward bends and twists in a way that will be helpful for newer students and people working with stiffer bodies. Poses are modified, and supports are introduced where necessary, to help accomodate common issues such as tight...

Key Poses

Baddha konasana, janu sirsasana, triang mukhaikapada paschimottanasana, pavista konasana. paschimottanasana, bharadvajasana.

Equipment

Mat, chair, 2 blankets, 2 blocks, belt
Intermediate

Parsvakonasana Sequence – Weekly Intermediate Class 91

25 Min

Focus

This class begins with some warming, upper body strengthening variations of adho mukha svanasana and sirsasana preparation. The standing pose parsvakonasana is then the main focus of the class. The asana is broken down into stages that progressively build towards...

Key Poses

Adho mukha svanasana, parsvakonasana

Equipment

Mat, blanket, block
Intermediate

Yoga Sequence For Travel – Weekly Intermediate Class 90

50 Min

Focus

This class can be completed with a bare minimum of yoga props. For this reason it will be well suited to times when you may be travelling or away from your usual home practice base. It features a flowing sequence of...

Key Poses

Supta padangusthasana, jathara parivartanasana, urdhva prasarita padasana

Equipment

Mat, block, belt
Intermediate

Shoulders & Upper Back – Weekly Intermediate Class 89

55 Min

Focus

This class focuses on your shoulders and thoracic spine with standing and seated forward bends. The gomukhasana arm action is introduced to the standing pose parsvottanasana. Prasarita podottanasana ii with arms in namaskar is also included. Both of the poses...

Key Poses

Gomukhasana arm action, namaskar, janu sirsasana, triang mukhaikapada paschimottanasana

Equipment

Mat, 3 blankets, belt
Intermediate

Yoga Poses To Combat Fatigue – Weekly Intermediate Class 88

45 Min

Focus

This class focuses on restorative yoga poses to help combat fatigue. It includes supported chest opening poses and inversions that help to calm the nervous system. All of the poses can be practiced without needing the use of a wall. This...

Key Poses

Salamba purvottonasana, viparita karani, chair sarvangasana

Equipment

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

Restorative Yoga & Pranayama – Weekly Intermediate Class 87

60 Min

Focus

This 60 minute video explores restorative yoga poses and pranayama. The class includes classic Iyengar Yoga restorative poses such as supta baddha konasana, viparita karani and setu bandha sarvangasana. In this particular sequence they are used as poses to cultivate...

Key Poses

viparita karani, setu bandha sarvangasana, savasana, ujjayi and viloma pranayama

Equipment

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

Urdhva Dhanurasana Three Ways – Weekly Intermediate Class 86

45 Min

Focus

This weeks intermediate class looks at three different approaches to practicing urdhva dhanurasana. There are several methods that can be helpful when working with this pose. The effectiveness of these methods tends to vary from person to person. It is...

Key Poses

Urdhva mukha svanasana, ustrasana, urdhva dhanurasana

Equipment

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

Core Forward Bends – Weekly Intermediate Class 85

30 Min

Focus

This class focuses on forward bending basics and fundamentals. It includes the key poses janu sirsasana, paschimottanasana, triang mukhaikapada paschimottanasana and upavista konasana. Each pose is presented in a way that will suit students who are working with stiffer bodies....

Key Poses

Janu sirsasana, paschimottanasana, triang mukhaikapada, upavista konasana.

Equipment

Mat, 3 blankets, 2 blocks, belt
Intermediate

Core Standing Poses – Weekly Intermediate Class 84

30 Min

Focus

This class condenses eight essential Iyengar yoga standing poses into a 30 minute duration sequence. It will be ideally suited to periods when you are wanting to continue your practice, amidst a busy schedule. Keeping your practice simple during these...

Key Poses

trikonasana, parsvakonasana, ardha chandrasana, virabhadrasana I & II, parsvottanasana, prasarita padottanasana

Equipment

Mat, blanket, 2 blocks
Intermediate

Shoulders, Wrists & Neck – Weekly Intermediate Class 83

40 Min

Focus

This video focuses on therapeutic yoga poses for the shoulders, wrists and neck. In the early part of the class different variations of the baddhanguliyasana arm action help you to work on your shoulders and wrists simultaneously. Some variations of...

Key Poses

Chair sirsasana, chair sarvangasana

Equipment

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

Restorative Chest Opening Poses – Weekly Intermediate Class 82

30 Min

Focus

This weeks intermediate class includes a range of restorative chest opening poses. The class is completed within a 30 minute period and will be an ideal boost during times of low energy. The sequence can easily fit into a busy...

Key Poses

Upaashrayi upavista konasana, purvottanasana, setu bandha sarvangasana

Equipment

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

Introducing Chair Backbends – Weekly Intermediate Class 81

30 Min

Focus

This class is an ideal introduction to chair backbends. It will help newer students to get started, and more experienced students to consolidate the basics of this important group of poses. Chair backbends are best approached once some initial experience...

Key Poses

viparita dandasana

Equipment

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

Wall Support Standing Poses To Combat Low Energy – Weekly Intermediate Class 80

40 Min

Focus

Standing poses can leave you feeling energised, but are not always well suited to times when you are feeling tired or low in energy. They are not poses that naturally help to preserve energy. This class adapts a full sequence...

Key Poses

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

Equipment

Mat, blanket, 2 blocks.
Intermediate

Parivrtta Trikonasana – Weekly Intermediate Class 79

25 Min

Focus

This weeks intermediate class will help to improve your parivrtta trikonasana. The tutorial style class is based entirely around this standing twist. The sequence covers all aspects of the pose. Initial variations in the first part of the class isolate...

Key Poses

Parivrtta trikonasana

Equipment

Mat, chair, blanket, 2 blocks, belt
Intermediate

Yoga Poses To Lift Your Mood – Weekly Intermediate Class 78

55 Min

Focus

This class brings together a sequence of chest opening poses that will help to raise energy and lift your mood. It will help combat feelings of lethargy and depression. The class begins with some chest opening shoulder variations that naturally encourage...

Key Poses

Virabhadrasana I, purvottanasana, halasana, paschimottanasana

Equipment

Mat, 2 blankets, 2 blocks
Intermediate

Sirsasana (Headstand) – Weekly Intermediate Class 77

20 Min

Focus

This weeks intermediate class looks exclusively at sirsasana. It includes an array of preparatory poses that can be beneficial if you are new to this pose and looking to establish a foundation, or more experienced with sirsasana and looking for...

Key Poses

Sirsasana

Equipment

Mat, blanket, 2 blocks
Intermediate

Seated Twists Essentials – Weekly Intermediate Class 76

30 Min

Focus

This class consolidates the essential techniques of seated twists. After some initial preparatory poses the class heads straight to twists. Basic principles are initially explored in a simple cross leg twisting position. Care is taken here to lift the spine...

Key Poses

Bharadvajasana, marichyasana III, ardha matsyendrasana

Equipment

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

Pranayama Essentials – Weekly Intermediate Class 75

70 Min

Focus

Pranayama is the focus of this weeks intermediate class. Restorative poses such as supta baddha konasana and setu bandha sarvangasana are used at the beginning of the class to prepare for pranayama. These poses help to open your chest and...

Key Poses

Setu bandha sarvangasana, ujjayi pranayama, viloma pranayama

Equipment

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

Vinyasa Sequence – Weekly Intermediate Class 74

35 Min

Focus

Vinyasa commonly refers to sequences of yoga poses that are linked with continuous flowing movement. They will often be based around surya namaskar (sun salutations) with an emphasis on adho mukha svanasana, chaturanga dandasana and urdhva mukha svanasana. Vinyasa sequences...

Key Poses

Surya namaskar, virabhdrasana I, salabhasana, dhanurasana, ustrasana

Equipment

Mat, blanket, 2 blocks
Intermediate

Forward Bends For Tight Hamstrings – Weekly Intermediate Class 73

45 Min

Focus

Forward bends can be difficult poses for people working with tight hamstrings. To accomodate this stiffness, this group of poses will often need to be modified with props and supports. This can mean that students with stiffer bodies will need...

Key Poses

upavista konasana, paschimottanasana, janu sirsasana, triang mukhaikapada paschimottanasana

Equipment

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

Ardha Chandrasana & Parsvottanasana – Weekly Intermediate Class 72

35 Min

Focus

The focus of this weeks intermediate class are the standing poses ardha chandrasana and parsvottanasana. Each asana is methodically broken down into stages where key aspects of the pose can be learnt in isolation. Eventually theses stages are recombined to...

Key Poses

ardha chandrasana, parsvottanasana

Equipment

Mat, blanket, 2 blocks
Intermediate

Abdominals – Weekly Intermediate Class 71

25 Min

Focus

Abdominal strengthening poses are the sole focus of this 25 minute tutorial style class. All the key abdominal poses such as paripurna navasana and ardha navasana are included, as well as urdhva prasarita padasana. Improving your abdominal strength can be...

Key Poses

paripurna navasana, ardha navasana, urdhva prasarita padasana

Equipment

Mat, blanket
Intermediate

Restorative Poses In 45 Minutes – Weekly Intermediate Class 70

45 Min

Focus

This weeks class puts some of the main Iyengar Yoga restorative poses into a sequence that is completed within 45 minutes. It contains classic chest opening poses like setu bandha sarvangasana, and rejuvenating inversions such as viparita karani. Breath awareness...

Key Poses

Setu bandha sarvangasana, viparita dandasana, viparita karani, savasana

Equipment

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

Virabhadrasana III – Weekly Intermediate Class 69

25 Min

Focus

This tutorial style class concentrates solely on the standing pose virabhadrasana III. Different versions and adaptations of the pose are explored in ways that help to highlight and explain fundamental techniques. The pose is practiced initially from the perspective of...

Key Poses

Virabhadrasana III

Equipment

Mat, blanket, 2 blocks
Intermediate

Iyengar Yoga For Runners – Weekly Intermediate Class 68

40 Min

Focus

This class has been made in response to a number of requests from people wanting a sequence of yoga poses that will benefit runners. It targets each of the main muscle groups that tend to be affected by running and...

Key Poses

utthita hasta padangusthasana, eka pada rajakapotasana, supta padangusthasana

Equipment

Mat, chair, blanket, 2 blocks, belt
Intermediate

Adding Inversions To Restorative Poses – Weekly Intermediate Class 67

55 Min

Focus

This is the last in our series of classes combining inversions with the main groups of yoga poses. In this class inversions are built into a sequence that also contains some of the more commonly practiced restorative poses. Techniques from...

Key Poses

Adho mukha vrksasana, sirsasana, sarvangasana, setu bandha sarvangasana, viparita karani

Equipment

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

Adding Inversions to Backbends – Weekly Intermediate Class 66

55 Min

Focus

This class helps you to integrate inversions with a backbend sequence. The early section of the class concentrates on handstand and headstand. Initially the preparatory versions of the poses are practiced, and then you are guided through ways of approaching...

Key Poses

Adho mukha vrksasana, sirsasana preparation, urdhva mukha svanasana, ustrasana, viparita dandasana

Equipment

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

Adding Inversions to Forward Bends & Twists – Weekly Intermediate Class 65

55 Min

Focus

This class continues our focus on building inversions into your home practice. In this sequence inversions are added to forward bends and twists. Initially adho mukha vrksasana (handstand) and sirsasana (headstand) are practiced in their preparatory stages. Eventually the action...

Key Poses

Adho mukha vrksasana, sirsasana preparation, paschimottanasana, upavista konasana, bharadvajasana, sarvangasana

Equipment

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

Adding Inversions To Standing Poses – Weekly Intermediate Class 64

55 Min

Focus

This class will help you to confidently integrate inversions with other poses in your yoga practice. It combines a sequence of standing poses with sirsasana (headstand), adho mukha vrksasana (handstand) and sarvangasana (shoulderstand). Each of the inversions are initially presented...

Key Poses

Sirsasana preparation, adho mukha vrksasana preparation, halasana, standing poses.

Equipment

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

Chaturanga Dandasana & Surya Namaskar – Weekly Intermediate Class 63

35 Min

Focus

This class integrates the strengthening pose chaturanga dandasana with standing poses and sun salutes. The sequence is dynamic and flowing. Initially chaturanga dandasana is broken down into accessible preparatory stages. Two supported versions of the asana are then included. Finally...

Key Poses

chaturanga dandasana, surya namaskar

Equipment

Mat, blanket, 2 blocks
Intermediate

Yoga Poses To Relieve Stress – Weekly Intermediate Class 62

55 Min

Focus

This weeks class contains poses that help to combat stress. The sequence focusses on restorative yoga poses that promote relaxation and breath awareness. Poses to soften, and open your hips and groins, are combined with reclining chest opening poses. The...

Key Poses

supta baddha konasana, viparita karani, setu bandha sarvangasana

Equipment

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

Introducing Backbends – Weekly Intermediate Class 61

55 Min

Focus

This class will be ideal for students who are newer to backbends. Fundamental techniques and concepts are introduced and explored through a range of poses. At the beginning of the class you will work with standing poses that help to...

Key Poses

salabhasana, dhanurasana, ustrasana

Equipment

Mat, bolster, 2 blankets, 2 blocks
Intermediate

Forward Bends and Twists – Weekly Intermediate Class 60

55 Min

Focus

This weeks class guides you through a series of forward bends and twists. The class begins with some standing forwards bends that help to bring some elasticity to your muscles, and prepare you for the seated poses that follow. In...

Key Poses

triang muhkaikapada paschimottanasana, krounchasana, marichyasana III

Equipment

Mat, 2 blankets, 2 blocks, belt
Intermediate

Yoga Poses For Healthy Knees – Weekly Intermediate Class 59

50 Min

Focus

This class focusses on yoga poses that help to strengthen, and bring flexibility to the muscles associated with your knees. Many of the poses in the sequence will help to strengthen your quadriceps muscle group generally, but your Vastus Medialis...

Key Poses

virasana, utkatasana, trikonasana, virabhadrasana II, parsvakonasana

Equipment

Mat,1 blanket, 2 blocks
Intermediate

Yoga Poses for Tight Glutes and Hips – Weekly Intermediate Class 58

50 Min

Focus

Many of the poses from this class will overlap with poses from the Weekly Advanced Class 58, but will be be targeted to people who may have stiffer bodies, and less familiarity with inversions. The class will also be more...

Key Poses

supta virasana, eka pada rajakapotasana, hanumanasana, supta padangusthasana

Equipment

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

Sirsasana and Sarvangasana – Weekly Intermediate Class 57

40 Min

Focus

This class offers a comprehensive review of headstand (sirsasana) and shoulderstand (sarvangasana). These fundamental poses form the nucleus of an Iyengar yoga home practice. In addition to the full classical poses, both asanas are broken down into preparatory stages that...

Key Poses

sirsasana, sarvangasana

Equipment

Mat, chair, bolster, 3 blankets, 1 block, belt
Intermediate

Standing Shoulder Poses – Weekly Intermediate Class 56

40 Min

Focus

This class is the third in our series of classes on yoga poses for improving shoulder mobility. It focusses on shoulder opening poses that can be practiced from a standing position. The sequence features an array of modified classical asanas....

Key Poses

ardha mukha svanasana, vasisthasana, trikonasana, parsvottanasana

Equipment

Mat, blanket, 2 blocks, belt
Intermediate

Kneeling Shoulder Poses – Weekly Intermediate Class 55

35 Min

Focus

This class is the second in our series of yoga poses for shoulders. It groups together shoulder poses that can be practiced from a kneeling position. The action of kneeling (virasana or vajrasana) is not necessarily intrinsic to all of...

Key Poses

adho mukha virasana, vajarasana, parvatasana, garudasana arms, gomukhasana arms

Equipment

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

Reclining Shoulder Poses – Weekly Intermediate Class 54

35 Min

Focus

This weeks intermediate class is the first in a series of classes featuring shoulder opening yoga poses. It focusses on reclining shoulder poses. Approaching these poses from a prone or supine position can be especially helpful if you are working...

Key Poses

Anantasana, supta urdhva hastasana, supta urdhva baddhanguliyasana

Equipment

Mat, 3 blankets, 2 blocks, belt
Intermediate

Seated Twists – Weekly Intermediate Class 53

35 Min

Focus

This class focusses exclusively on seated twists. In many of our other videos this group of poses are included alongside poses such as forward bends or abdominals. This class gives you an opportunity to practice twists as stand alone poses....

Key Poses

bharadvajasana, marichyasana III, chair bharadvajasana

Equipment

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

Forward Bends For Stiff Bodies – Weekly Intermediate Class 52

30 Min

Focus

This weeks Intermediate Class adapts basic forward bends to assist people working with stiff bodies. Forward bends are often problematic for anyone practicing with restrictions in their knees, hips, leg muscles and back. This class uses props in ways that...

Key Poses

baddha konasana, janu sirsasana, paschimottanasana, triang mukhaikapada paschimottanasana

Equipment

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

Backbends in 30 Minutes – Weekly Intermediate Class 51

30 Min

Focus

This weeks intermediate class gives you a burst of energetic backbends within half an hour. The sequence will help to strengthen your legs, open your chest and boost your energy levels. Before starting the backbend component of the class the...

Key Poses

virabhadrasana I, urdhva mukha svanasana, salabasana

Equipment

Mat, bolster, 2 blankets, 2 blocks
Intermediate

Bridge Pose Three Ways – Weekly Intermediate Class 50

30 Min

Focus

This weeks intermediate class focusses urdhva dhanurasana (bridge pose). It looks at different methods for working with this fundamental backbend.  There are many reasons why people struggle to independently lift up into this pose. It may be because of restricted...

Key Poses

urdhva dhanurasana

Equipment

Mat, chair, bolster, 2 blocks, belt.
Intermediate

Iyengar Yoga For Lower Back Pain – Weekly Intermediate Class 49

50 Min

Focus

There are numerous ways in which Iyengar Yoga can help to reduce lower back pain. Although there are many causes for lower back pain, it is very common for people to arrive at yoga classes with this pain originating at least...

Key Poses

Utthita hasta padangusthasana I & II, chair twists, chair malasana, supta padangusthasana

Equipment

Mat, chair, 2 blankets, 2 blocks, belt
Intermediate

Forward Bending Fundamentals – Weekly Intermediate Class 48

45 Min

Focus

This class takes an active approach towards forward bends. Priority is given to maintaining a straight spine and open chest. Each pose is initially explored in an upright position, ensuring that your spine is correctly supported by your legs. Twisting...

Key Poses

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

Equipment

Mat, 2 blankets, 2 blocks, belt
Intermediate

Standing Poses in 30 minutes – Weekly Intermediate Class 47

30 Min

Focus

Standing poses are great for when your practice time is limited. This class will be ideal for when you only have a 30 minute window in which to practice. Within that time it will help to build strength, flexibility and...

Key Poses

 trikonasana, parsvakonasana, ardha chandrasana, virabhadrasana I & II, prasarita padottanasana

Equipment

mat, blanket, 2 blocks
Intermediate

Relaxation in 25 Minutes – Weekly Intermediate Class 46

25 Min

Focus

This class consists of just three poses. Supta baddha konasana, setu bandha sarvangasana and viparita karani are all key poses in the Iyengar Yoga restorative repertoire. Each one will help to calm your nervous system, combat stress and promote relaxation....

Key Poses

Supta baddha konasana, setu bandha sarvangasana, viparita karani

Equipment

Mat, bolster, 3 blankets, belt
Intermediate

Backbend Foundations – Weekly Intermediate Class 45

35 Min

Focus

This class will be perfect if you are wanting to consolidate the basics of backbends. It will be helpful if you are newer to this group of poses and looking to learn the foundations. It will also work well for...

Key Poses

Urdhva mukha svanasana, salabhasana, chatush padasana

Equipment

Mat, blanket, 2 blocks
Intermediate

Chair Twists in 20 Minutes – Weekly Intermediate Class 44

20 Min

Focus

Chair twists are great poses to help improve your spine mobility and back health. This shorter, tutorial style class focusses exclusively on chair twists. Initially these twists are adapted from classical standing poses. The use of the chair in these...

Key Poses

Parivrtta trikonasana, parivritta ardha chandrasana, standing marichasana III, chair bharadvajasana, chair pasasana

Equipment

Mat, chair, 2 blankets, 2 blocks
Intermediate

Handstand and Headstand – Weekly Intermediate Class 43

40 Min

Focus

This class is an opportunity to focus on sirsasana (headstand) and adho mukha vrksasana (handstand). These two famous inversions are presented in both their preparatory stages, and final positions. In handstand you begin with a half version of the pose....

Key Poses

Sirsasana, adho mukha vrksasana

Equipment

Mat, blanket, 3 blocks
Intermediate

Sun Salutes And Abdominals – Weekly Intermediate Class 42

35 Min

Focus

Practicing sun salutes can be an opportunity to condense a wider variety of yoga poses into a shorter session time. This class has you moving more energetically through a 30 minute sequence. During this time you will link surya namaskar with...

Key Poses

Surya namaskar, Paripurna navasana

Equipment

Mat, blanket, 2 blocks
Intermediate

Ardha Chandrasana In Stages – Weekly Intermediate Class 41

30 Min

Focus

This class highlights the standing pose ardha chandrasana (half moon pose). The pose is explored with three different approaches. You are initially guided in the more traditional method of coming into the pose via trikonasana. From there a method of...

Key Poses

Ardha chandrasana, virabhadrasana I, parivrtta trikonasana

Equipment

Mat, 2 blankets, 2 blocks, belt
Intermediate

Gentle Class For Lower Back And Shoulders – Weekly Intermediate Class 40

55 Min

Focus

Although categorised as intermediate, this class is also suitable for people who are brand new to yoga. The class focusses on basic yoga poses that help to promote the health of your lower back. Some gentle shoulder opening poses are...

Key Poses

utkatasana, trikonasana, virabhadrasana II, parsvottanasana, chair bharadvajasana, supta padangusthasana

Equipment

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

Four Basic Backbends – Weekly Intermediate Class 39

40 Min

Focus

Backbends are great poses for raising energy levels. It is common to feel energised after completing a session of backbends. However, it is also common to feel challenged by these poses in the present moment of practice. They can be...

Key Poses

Urdhva mukha svanasana, ustrasana, purvottanasana, chatushpadasana

Equipment

Mat, chair, 2 blankets, 2 blocks, belt
Intermediate

Knees and Standing Forward Bends – Weekly Intermediate Class 38

35 Min

Focus

Standing forward bends are often used in sequences to prepare your body for the seated forward bends that will follow. In addition to this important role, standing forward bends are also great to work with as poses in their own...

Key Poses

Urdhva prasarita eka padasana

Equipment

Mat, blanket, 2 blocks, belt
Intermediate

Legs And Abdominals – Weekly Intermediate Class 37

30 Min

Focus

This class helps you to improve your leg muscle flexibility and abdominal strength. The first part of this 30 minute class concentrates on standing leg stretches that target your hamstrings, adductors and groins. Utthita hasta padangusthasana and ardha chandrasana are...

Key Poses

Utthita hasta padangusthasana, ardha chandrasana, paripurna navasana, urdhva prasarita padasana.

Equipment

Mat, 2 blankets, 2 blocks, belt
Intermediate

Restorative Yoga Poses – Weekly Intermediate Class 36

30 Min

Focus

The focus of this 30 minute class is relaxation. All of the poses included here will help to relieve stress and soothe your nervous system. It will be well suited to times when you are feeling lower in energy and...

Key Poses

supta baddha konasana, viparita karani, savasana

Equipment

Mat, bolster, 2 blankets, belt
Intermediate

Basic Backbends – Weekly Intermediate Class 35

30 Min

Focus

This class covers similar territory to its companion advanced class but is targeted towards people who are still building their experience with backbends. The 30 minute sequence does not include any inversions. Only basic equipment is used throughout the class....

Key Poses

Urdhva mukha svanasana, ustrasana

Equipment

Mat, blanket, block
Intermediate

Standing Forward Bends – Weekly Intermediate Class 34

30 Min

Focus

Forward bends can initially be more challenging from a seated position. It is common to encounter more resistance in the muscles associated with the legs, hips and spine when sitting on the floor. This 30 minute tutorial style class shows...

Key Poses

Trikonasana, uttanasana, parsvottanasana, prasarita padottanasana, utthita hasta padangusthasana

Equipment

Mat, chair, 2 blankets, 2 blocks, belt
Intermediate

Express Standing Poses III – Weekly Intermediate Class 33

30 Min

Focus

Developing a home yoga practice is all about momentum. Regular shorter sessions may help you to build this momentum. This class is ideal in this respect. It is the third in a series of 30 minute standing pose sequences that...

Key Poses

Standing poses

Equipment

Mat, blanket, 2 blocks
Intermediate

Standing, Forward Bends And Twists – Weekly Intermediate Class 32

40 Min

Focus

This class combines poses from three of the main asana groups. It will help to build a balanced momentum in your practice. The sequence covers similar poses and techniques to its companion Advanced Class 32, but is targeted towards students...

Key Poses

trikonasana, parsvakonasana, parsva upavista konasana, paschimottanasana, ardha matsyendrasana

Equipment

Mat, 2 blankets, 2 blocks, belt
Intermediate

Hips, Wrists And Abdominals – Weekly Intermediate Class 31

50 Min

Focus

This class begins with some basic hip opening poses. It then progresses to poses that help to bring mobility and strength to your wrists. Poses such as visvamitrasana and eka hasta bhujasana are great for wrists but also help to...

Key Poses

vasisthasana, visvamitrasana, eka hasta bhujasana, paripurna navasana

Equipment

Mat, 2 blankets, 2 blocks, belt
Intermediate

Headstand And Chair Shoulderstand – Weekly Intermediate Class 30

40 Min

Focus

Even once you are regularly practicing a full headstand, it is still beneficial to return to the preparatory versions of the pose. This video includes a variety of poses that build strength and technical understanding of this important yoga pose....

Key Poses

salmaba sirsasana, chair sarvangasana, supta padangusthasana

Equipment

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

Backbends And Inversions – Weekly Intermediate Class 29

40 Min

Focus

Improve your backbends, inversions and standing poses simultaneously. This energising class links together several different groups of poses. The sequence starts with some strengthening variations of headstand and handstand. From there you work quickly through some standing poses, stepping in...

Key Poses

adho mukha vrksasana, parsvottanasana, urdhva mukha svanasana, urdhva dhanurasana

Equipment

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

Chair Forward Bends And Twists – Weekly Intermediate Class 28

45 Min

Focus

This class shows how a chair can be used to help support your upper back, and keep your chest open whilst doing forward bends and twists. Whereas sometimes a support is used in these poses to bring about a restorative...

Key Poses

parivrtta trikonasana, upavista konasana, parsva upavista konasana, paschimottanasana, chair bharadvajasana

Equipment

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

Standing Poses In 50 Minutes – Weekly intermediate Class 27

50 Min

Focus

The 50 minute duration of this class allows sufficient time to work through a full sequence of standing poses, whilst also building momentum with inversions. Most of the standing poses from the intermediate level are included in this sequence. In...

Key Poses

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

Equipment

Mat, 2 blankets, 2 blocks
Intermediate

Yoga Poses For Stiff Shoulders II – Weekly Intermediate Class 26

35 Min

Focus

This is the second in a series of classes that focus exclusively on yoga poses that help to improve the health of your shoulders. At only 35 minutes in duration, this class easily fits into a busy schedule. You can...

Key Poses

anantasana, vasisthasana, sirsasana preparation

Equipment

Mat, chair, 2 blankets, 2 blocks
Intermediate

Ujjayi And Viloma Pranayama – Weekly Intermediate Class 25

50 Min

Focus

Pranayama translates from Sanskrit as “extension of the breath”. It is used as a term to describe the aspect of yoga concerned with breathing, and breath control. This class focusses on the basics of pranayama. You commence working with your...

Key Poses

savasana, ujjayi pranayama, viloma pranayama

Equipment

Mat, bolster, 2 blankets, belt
Intermediate

Urdhva Dhanurasana With A Chair – Weekly Intermediate Class 24

40 Min

Focus

This class explores chair backbends in detail. Most of the commonly used variations are included. Clear instruction is given in terms of how to use props to safely set up these poses. Techniques are shared that help to maximise the...

Key Poses

Urdhva Dhanurasana, Dwi Pada Viparita Dandasana

Equipment

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

Forward Bends For Stiff Bodies – Weekly Intermediate Class 23

40 Min

Focus

It is often a misconception that being good at forward bends means being able to bend like a hinge. With experience comes the knowledge of how to balance a pose. Knowing how far to come forwards whilst keeping your chest...

Key Poses

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

Equipment

Mat, 2 blankets, 2 blocks, belt
Intermediate

Standing Poses In 45 Minutes – Weekly Intermediate Class 22

45 Min

Focus

This class is categorised as intermediate but will also suit experienced students. It contains most of the standing poses from this level and lets you consolidate them within a 45 minute practice. The class features the three twisting standing poses;...

Key Poses

Parivrtta Trikinasana, Parivrtta Parsvakonasana, Parivrtta Ardha Chandrasana

Equipment

Mat, blanket, 2 blocks
Intermediate

Hamstrings And Adductors – Weekly Intermediate Class 21

45 Min

Focus

Tight hamstrings and adductors can make many yoga poses significantly harder to perform. The hamstrings are the group of muscles at the back of the thighs. The adductors are a group of muscles located in the inner thigh region. Stretching...

Key Poses

Utthita Hasta Padangusthasana, Trikonasana, Ardha Chandrasana, Virabhadrasana III, Supta Padangusthasana

Equipment

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

Surya Namaskar (Sun Salutes) – Weekly Intermediate Class 20

40 Min

Focus

Surya Namaskar (sun salutes) have traditionally been associated with early morning practice. This stimulating sequence of movements are great for raising energy levels. They can help to shake off lethargy, build strength, improve blood circulation, and bring mobility to muscles...

Key Poses

Surya Namaskar

Equipment

Mat, 2 blankets, 2 blocks, belt
Intermediate

Four Key Inversions – Weekly Intermediate Class 19

30 Min

Focus

Handstand, forearm balance, headstand and shoulderstand are the sole focus of this class. These four poses are fundamental inversions at this level. Being familiar with them will assist you in eventually making the transition to the weekly advanced classes. Each...

Key Poses

Adho Mukha Vrksasana (handstand), Pincha Mayurasana (forearm balance), Salamba Sirsasana (headstand), Salamba Sarvangasana (shoulderstand)

Equipment

Mat, 2 blankets, 2 blocks, belt
Intermediate

How To Do A Headstand – Weekly Intermediate Class 18

30 Min

Focus

This tutorial style class focusses exclusively on the famous yoga pose Salamba Sirsasana (headstand). It will benefit students who are new to the pose and looking to learn the basic principles, as well as more experienced students looking to deepen...

Key Poses

Salamba Sirsasana (headstand)

Equipment

Mat, blanket, 3 blocks
Intermediate

How To Work Your Legs In Backbends – Weekly Intermediate Class 17

40 Min

Focus

Making sure that your legs are working correctly is one of the most beneficial things that you can do for your backbends. Collectively, the backbends are demanding poses for the legs. Without the leg muscles being properly engaged, you run the...

Key Poses

Urdhva Mukha Svanasana, Ustrasana, Chatushpadasana

Equipment

Mat, bolster, 2 blankets, 2 blocks, belt
Intermediate

Keeping The Chest Open In Forward Bends – Weekly Intermediate Class 16

40 Min

Focus

The ability to keep an open chest whilst in a forward bend is hugely beneficial. It helps to give more of an energetic lift to your practice. It also helps to alleviate potential strain on the spine by minimising the...

Key Poses

Parsvottanasana, Utthita Hasta Padangusthasana, Paschimottanasana, Upavista Konasana

Equipment

Mat, chair, 2 blankets, 2 blocks, belt
Intermediate

Warrior III And Other Standing Poses – Weekly Intermediate Class 15

40 Min

Focus

Virabhadrasana III (warrior pose III) is for many people the more difficult of the three warrior poses. Not only is a degree of flexibility needed to find the basic shape of the pose, but also mental concentration is required to...

Key Poses

 Virabhadrasana III

Equipment

Mat, bolster, 2 blankets, 2 blocks, belt
Intermediate

Yoga Poses For Stiff Shoulders – Weekly Intermediate Class 14

35 Min

Focus

This tutorial style class brings together an array of yoga poses that help to improve mobility in the shoulders. The 35 minute class is long enough to be able to penetrate and bring about change, but short enough for you...

Key Poses

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

Equipment

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

Yoga Poses To Relieve Stress – Weekly Intermediate Class 13

60 Min

Focus

In this class you will be working with restorative poses aimed at relieving stress and calming the breath. The sequence contains some standing poses and forward bends that have been adapted so as to reduce muscular effort. It then heads...

Key Poses

Supta Baddha Konasana, Setu Bandha Sarvangasana, Viparita Karani, Savasana

Equipment

Mat, bolster, 2 blankets, 2 blocks, belt
Intermediate

Standing Poses, Abs And Leg Stretches – Weekly Intermediate Class 12

50 Min

Focus

If you are newer to yoga and working mainly from the beginner section then this class will be a great way for you to try out the new release weekly classes. Equally, if you are more experienced then this class...

Key Poses

Trikonasana, Virabhadrasana I & II, Parsvakonasana, Ardha Chandrasana, Paripurna Navasana, Supta Padangusthasana

Equipment

Mat, bolster, 2 blankets, 2 blocks, belt

Course Overview

Description

Keep taking your home practice further with the Intermediate Course – an extensive and growing collection of intermediate 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 Intermediate Course is the largest and most comprehensive library of intermediate Iyengar classes available online.

Who is this course for?

  • Those who have completed the Yoga Selection Beginners Program
  • Anyone with at least three months prior yoga experience

How will this course help?

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 Intermediate 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 intermediate 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. This course will help you to eventually progress to the advanced level. In general, once you have about two years of yoga experience in total you will be ready to try the advanced classes.

What do I get from this course?

  • A comprehensive, structured and ongoing approach to learning Iyengar yoga at the intermediate 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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