Backbends For Stiff Bodies – Weekly Intermediate Class 355

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Focus

This class is designed to make backbends accessible and beneficial for those with stiffer bodies, offering a gentle yet thorough exploration of foundational backbending asanas. You’ll be guided through a carefully adapted selection of “baby” backbends, focusing on the key actions and essential techniques that form the basis of a healthy backbend practice. In addition, a series of standing poses is integrated to emphasise and reinforce these backbend techniques. Poses like Salabhasana, Dhanurasana, Ustrasana, and Urdhva Mukha Svanasana are gradually introduced, allowing you to build strength, improve posture, and boost energy levels while increasing spinal flexibility and elasticity. This class is perfect for consolidating your understanding of backbends while gently expanding your practice.

Key Poses

Urdhva mukha svanasana, salabhasana, ustrasana.

Equipment

Mat, chair, bolster, 2 blankets, 2 blocks, belt.
backbends for stiff bodies

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Four Essential Forward Bends – Weekly Intermediate Class 354

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Shoulders, Twists & Restorative – Weekly Intermediate Class 352

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Backbend Fundamentals – Weekly Intermediate Class 351

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Whole Body Maintenance – Weekly Intermediate Class 348

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Salabhasana & Ustrasana – Weekly Intermediate Class 347

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Forward Bends: Fundamentals – Weekly Intermediate Class 346

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Elevated Hip and Groin Sequence – Weekly Intermediate Class 345

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Yoga for Posture and Desk Relief – Weekly Intermediate Class 344

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Yoga For Full Body Strength – Weekly Intermediate Class 343

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Shoulders, Hip Flexors, Quads, Calves & Glutes – Weekly Intermediate Class 342

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Backbends: Consolidate & Progress – Weekly Intermediate Class 341

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Forward Bends – Weekly Intermediate Class 340

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Restorative Yoga Sequence – Weekly Intermediate Class 339

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Connecting Hip Mobility & Knee Health – Weekly Intermediate Class 338

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Twists – Weekly Intermediate Class 337

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Strengthen & Energise – Weekly Intermediate class 332

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Strength – Weekly Intermediate Class 331

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Restorative Yoga in 40 Minutes – Weekly Intermediate Class 327

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Three Key Backbends – Weekly Intermediate Class 326

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Forward Bends, Hips & Glutes – Weekly Intermediate Class 320

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Yoga For Restful Sleep – Weekly Intermediate Class 305

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Parivrtta Ardha Chandrasana – Weekly Intermediate Class 303

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Trikonasana – Weekly Intermediate Class 302

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Standing Poses With Dowelling – Weekly Intermediate Class 301

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Energy Boosting Backbends – Weekly Intermediate Class 299

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Chair Forward Bends and Twists – Weekly Intermediate Class 298

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Standing Poses – Weekly Intermediate Class 296

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Forward Bends – Weekly Intermediate Class 294

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Back Releasing Yoga Poses – Weekly Intermediate Class 292

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Forward Bends – Weekly Intermediate Class 290

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Parivrtta Trikonasana (Revolved Triangle Pose) – Weekly Intermediate Class 286

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Salabhasana – Weekly Intermediate Class 285

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Forward Bends – Weekly Intermediate Class 284

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8 Essential Standing Poses – Weekly Intermediate Class 283

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Four Essential Restorative Yoga Poses – Weekly Intermediate Class 282

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Intermediate Backbends – Weekly Intermediate Class 279

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Energising Forward Bends – Weekly Intermediate Class 278

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Intermediate Restorative Sequence – Weekly Intermediate Class 269

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Intermediate Standing Poses & Inversions – Weekly Intermediate Class 263

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Padmasana (Lotus Pose) – Weekly Intermediate Class 259

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Yoga For Bedtime – Weekly Intermediate Class 258

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Yoga Sequence Using Doweling – Weekly Intermediate Class 257

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Yoga Poses For Better Posture – Weekly Intermediate Class 256

132
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Quick & Easy Shoulder Sequence – Weekly Intermediate Class 255

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Grounding Standing Pose Sequence – Weekly Intermediate Class 254

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Virabhadrasana III – Weekly Intermediate Class 253

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Strength Building Yoga Poses – Weekly Intermediate Class 251

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Beginner Course Consolidation – Weekly Intermediate Class 249

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Troubleshooting Urdhva Dhanurasana – Weekly Intermediate Class 248

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Extended Backbends Sequence – Weekly Intermediate Class 247

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

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Express Standing Poses With Breath Awareness – Weekly Intermediate Class 245

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Extended Intermediate Sequence – Weekly Intermediate Class 244

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Yoga For Abdominals & Core Strength – Weekly Intermediate Class 243

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Yoga For The Neck – Weekly Intermediate Class 242

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Forward Bends: The Fundamentals – Weekly Intermediate Class 241

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Standing Poses With Minimal Props – Weekly Intermediate Class 239

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

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Yoga For Balance – Weekly Intermediate Class 236

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Yoga To Boost Energy – Weekly Intermediate Class 234

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

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Forward Bends Foundations – Weekly Intermediate Class 232

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Forward Bends For Stiff Bodies – Weekly Intermediate Class 231

157
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Chair Yoga For Shoulders – Weekly Intermediate Class 230

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Yoga For All Over Body Strength – Weekly Intermediate Class 229

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Sirsasana (Headstand) – Weekly Intermediate Class 228

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Yoga For The Piriformis Muscle – Weekly Intermediate Class 227

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Yoga For The Upper Back – Weekly Intermediate Class 226

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Baby Backbends – Weekly Intermediate Class 225

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Yoga To Lift Your Mood – Weekly Intermediate Class 224

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Yoga For Swimmers – Weekly Intermediate Class 222

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167
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Standing Poses : Simple Essentials – Weekly Intermediate Class 220

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Upper Back, Neck & Shoulders – Weekly Intermediate Class 219

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Vinyasa Hips & Twists – Weekly Intermediate Class 218

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Yoga For Hips – Weekly Intermediate Class 217

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Yoga For Arms and Core – Weekly Intermediate Class 216

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Yoga For Anxiety – Weekly Intermediate Class 215

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Easy Yoga Sequence – Weekly Intermediate Class 214

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Yoga To Correct Bad Posture – Weekly Intermediate Class 213

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Yoga For Lower Back Pain – Weekly Intermediate Class 212

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Sirsasana (Headstand) – Weekly Intermediate Class 211

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Yoga Poses For Office Workers – Weekly Intermediate Class 210

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Yoga Poses For Shoulders – Weekly Intermediate Class 209

179
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Yoga Poses Using a Wall – Weekly Intermediate Class 208

180
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Yoga For Strong Bones – Weekly Intermediate Class 207

181
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Ardha Padmasana – Weekly Intermediate Class 206

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Standing Poses & Twists – Weekly Intermediate Class 205

183
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Backbends (Urdvha Dhanurasana) – Weekly Intermediate Class 204

184
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Yoga For The Gluteals – Weekly Intermediate Class 203

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Virabhadrasana III – Weekly Intermediate Class 202

186
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Yoga For The Upper Back – Weekly Intermediate Class 201

187
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Back Care & Gentle Twists – Weekly Intermediate Class 200

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Yoga For Healthy Knees – Weekly Intermediate Class 199

189
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Standing Poses For Shoulders – Weekly Intermediate Class 198

190
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Seated Pranayama – Weekly Intermediate Class 197

191
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Supported Backbends – Weekly Intermediate Class 196

192
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Forward Bend Foundations – Weekly Intermediate Class 195

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Bhujangasana – Weekly Intermediate Class 194

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Yoga For Seniors – Weekly Intermediate Class 193

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Janu Sirsasana – Weekly Intermediate Class 192

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Adho Mukha Svanasana – Weekly Intermediate Class 191

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Standing Poses Back To Basics – Weekly Intermediate Class 190

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Seated Shoulder Poses – Weekly Intermediate Class 189

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Troubleshooting Handstand – Weekly Intermediate Class 188

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Restorative Yoga – Weekly Intermediate Class 182

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207
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210
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211
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213
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214
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Standing Poses With Inversions – Weekly Intermediate Class 173

215
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216
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217
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218
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Yoga Poses For Hip Flexors – Weekly Intermediate Class 169

219
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Reclining Yoga Poses – Weekly Intermediate Class 168

220
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222
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224
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Forward Bends & Twists 101 – Weekly Intermediate Class 163

225
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Fundamental Principals – Weekly Intermediate Class 162

226
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Hips, Groins, Glutes & Quads – Weekly Intermediate Class 161

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228
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Shoulder Opening Standing Poses – Weekly Intermediate Class 159

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Supported Standing Poses – Weekly Intermediate Class 158

230
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Restorative Yoga – Weekly Intermediate Class 157

231
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Abdominals – Weekly Intermediate Class 156

232
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Thoracic Spine – Weekly Intermediate Class 155

233
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Marichyasana 3 – Weekly Intermediate Class 154

234
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Active Forward Bends – Weekly Intermediate Class 153

235
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Express Standing Poses – Weekly Intermediate Class 152

236
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Intermediate
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Ardha Baddha Padma Paschimottanasana – Weekly Intermediate Class 151

237
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Intermediate
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Savasana Eight Ways – Weekly Intermediate Class 150

238
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Restorative Standing Poses – Weekly Intermediate Class 149

239
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Yoga Poses For Shoulders – Weekly Intermediate Class 148

240
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Backbends With Wrist Modifications – Weekly Intermediate Class 147

241
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Strength – Weekly Intermediate Class 146

242
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Intermediate
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Yoga Poses For The Piriformis – Weekly Intermediate Class 145

243
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Intermediate
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Release & Relax – Weekly Intermediate Class 144

244
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Intermediate
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Forward Bends in 45 Minutes – Weekly Intermediate Class 143

245
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Intermediate
50 Min

Ardha Baddha Padma Paschimottanasana – Weekly Intermediate Class 142

246
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Surya Namaskar – Weekly Intermediate Class 141

247
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90 Minute Forward Bend Foundations – Weekly Intermediate Class 140

248
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45 Min

Yoga For Basketball Players – Weekly Intermediate Class 139

249
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Intermediate
90 Min

90 Minute Standing Pose Foundations – Weekly Intermediate Class 138

250
Start Class
Intermediate
90 Min

90 Minute Restorative Yoga – Weekly Intermediate Class 137

251
Start Class
Intermediate
90 Min

90 Minute Backbend Foundations – Weekly Intermediate Class 136

252
Start Class
Intermediate
90 Min

90 Minute Yoga Foundations – Weekly Intermediate Class 135

253
Start Class
Intermediate
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Hamstrings & Adductors – Weekly Intermediate Class 134

254
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Intermediate
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Twists – Weekly Intermediate Class 133

255
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Intermediate
50 Min

Yoga Poses For Knee Mobility – Weekly Intermediate Class 132

256
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Intermediate
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Vinyasa Sequence With Backbends – Weekly Intermediate Class 131

257
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Intermediate
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Urdhva Dhanurasana Weekly Intermediate Class 130

258
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Intermediate
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Parsvottanasana 9 Ways – Weekly Intermediate Class 129

259
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Intermediate
40 Min

Vinyasa Abdominal Sequence – Weekly Intermediate Class 128

260
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Intermediate
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Chair Shoulderstand & Variations – Weekly Intermediate Class 127

261
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Intermediate
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Yoga For Sleep – Weekly Intermediate Class 126

262
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Intermediate
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Shoulder Sequence – Weekly Intermediate Class 125

263
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Intermediate
65 Min

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

264
Start Class
Intermediate
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Yoga For Strength – Weekly Intermediate Class 123

265
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Intermediate
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Chest Opening – Weekly Intermediate Class 122

266
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Intermediate
50 Min

Introducing Chair Backbends – Weekly Intermediate Class 121

267
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Intermediate
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Rotating Virabhadrasana 3 – Weekly Intermediate Class 120

268
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Intermediate
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Vinyasa Iyengar Sequence – Weekly Intermediate Class 119

269
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Yoga Rope Poses For Relieving Lower Back Pain – Weekly Intermediate Class 118

270
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Vasisthasana & Anantasana – Weekly Intermediate Class 117

271
Start Class
Intermediate
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Yoga Poses For Tight Hamstrings – Weekly Intermediate Class 116

272
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Intermediate
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Rope 1 & Variations – Weekly Intermediate Class 115

273
Start Class
Intermediate
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Wall Ropes Standing Poses – Weekly Intermediate Class 114

274
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Intermediate
45 Min

Yoga For Runners – Weekly Intermediate Class 113

275
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Intermediate
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Headstand & Shoulderstand – Weekly Intermediate Class 112

276
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Intermediate
40 Min

Yoga Poses With Wall Support – Weekly Intermediate Class 111

277
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Intermediate
40 Min

Yoga Poses To Improve Your Posture – Weekly Intermediate Class 110

278
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Intermediate
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Forward Bends in 40 Minutes – Weekly Intermediate Class 109

279
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Intermediate
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Yoga Poses To Strengthen, Stabilise & Protect Your Knees – Weekly Intermediate Class 108

280
Start Class
Intermediate
60 Min

Hip Opening Sequence For Stiff Bodies – Weekly Intermediate Class 107

281
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Yoga Poses For Cyclists – Weekly Intermediate Class 106

282
Start Class
Intermediate
45 Min

Yoga For Office Workers – Weekly Intermediate Class 105

283
Start Class
Intermediate
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Exploring Virabhadrasana III – Weekly Intermediate Class 104

284
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Intermediate
30 Min

Yoga Poses For Swimmers – Weekly Intermediate Class 103

285
Start Class
Intermediate
40 Min

Back Releasing Yoga Poses – Weekly Intermediate Class 102

286
Start Class
Intermediate
45 Min

Twists – Weekly Intermediate Class 101

287
Start Class
Intermediate
45 Min

Vinyasa Forward Bend Sequence – Weekly Intermediate Class 100

288
Start Class
Intermediate
40 Min

Viloma Pranayama Stages 1 to 8 – Weekly Intermediate Class 99

289
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Intermediate
40 Min

Surya Namaskar & Abdominals – Weekly Intermediate Class 98

290
Start Class
Intermediate
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Gentle Back Care Yoga – Weekly Intermediate Class 97

291
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Intermediate
40 Min

Paschima Namaskarasana – Weekly Intermediate Class 96

292
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Intermediate
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Yoga For The Spine – Weekly Intermediate Class 95

293
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Intermediate
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Iyengar Yoga Restorative Sequence – Weekly Intermediate Class 94

294
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Intermediate
40 Min

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

295
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Intermediate
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Forward Bends For Tight Hamstrings – Weekly Intermediate Class 92

296
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Intermediate
25 Min

Parsvakonasana Sequence – Weekly Intermediate Class 91

297
Start Class
Intermediate
50 Min

Yoga Sequence For Travel – Weekly Intermediate Class 90

298
Start Class
Intermediate
55 Min

Shoulders & Upper Back – Weekly Intermediate Class 89

299
Start Class
Intermediate
45 Min

Yoga Poses To Combat Fatigue – Weekly Intermediate Class 88

300
Start Class
Intermediate
60 Min

Restorative Yoga & Pranayama – Weekly Intermediate Class 87

301
Start Class
Intermediate
45 Min

Urdhva Dhanurasana Three Ways – Weekly Intermediate Class 86

302
Start Class
Intermediate
30 Min

Core Forward Bends – Weekly Intermediate Class 85

303
Start Class
Intermediate
30 Min

Core Standing Poses – Weekly Intermediate Class 84

304
Start Class
Intermediate
40 Min

Shoulders, Wrists & Neck – Weekly Intermediate Class 83

305
Start Class
Intermediate
30 Min

Restorative Chest Opening Poses – Weekly Intermediate Class 82

306
Start Class
Intermediate
30 Min

Introducing Chair Backbends – Weekly Intermediate Class 81

307
Start Class
Intermediate
40 Min

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

308
Start Class
Intermediate
25 Min

Parivrtta Trikonasana – Weekly Intermediate Class 79

309
Start Class
Intermediate
55 Min

Yoga Poses To Lift Your Mood – Weekly Intermediate Class 78

310
Start Class
Intermediate
20 Min

Sirsasana (Headstand) – Weekly Intermediate Class 77

311
Start Class
Intermediate
30 Min

Seated Twists Essentials – Weekly Intermediate Class 76

312
Start Class
Intermediate
70 Min

Pranayama Essentials – Weekly Intermediate Class 75

313
Start Class
Intermediate
35 Min

Vinyasa Sequence – Weekly Intermediate Class 74

314
Start Class
Intermediate
45 Min

Forward Bends For Tight Hamstrings – Weekly Intermediate Class 73

315
Start Class
Intermediate
35 Min

Ardha Chandrasana & Parsvottanasana – Weekly Intermediate Class 72

316
Start Class
Intermediate
25 Min

Abdominals – Weekly Intermediate Class 71

317
Start Class
Intermediate
45 Min

Restorative Poses In 45 Minutes – Weekly Intermediate Class 70

318
Start Class
Intermediate
25 Min

Virabhadrasana III – Weekly Intermediate Class 69

319
Start Class
Intermediate
40 Min

Iyengar Yoga For Runners – Weekly Intermediate Class 68

320
Start Class
Intermediate
55 Min

Adding Inversions To Restorative Poses – Weekly Intermediate Class 67

321
Start Class
Intermediate
55 Min

Adding Inversions to Backbends – Weekly Intermediate Class 66

322
Start Class
Intermediate
55 Min

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

323
Start Class
Intermediate
55 Min

Adding Inversions To Standing Poses – Weekly Intermediate Class 64

324
Start Class
Intermediate
35 Min

Chaturanga Dandasana & Surya Namaskar – Weekly Intermediate Class 63

325
Start Class
Intermediate
55 Min

Yoga Poses To Relieve Stress – Weekly Intermediate Class 62

326
Start Class
Intermediate
55 Min

Introducing Backbends – Weekly Intermediate Class 61

327
Start Class
Intermediate
55 Min

Forward Bends and Twists – Weekly Intermediate Class 60

328
Start Class
Intermediate
50 Min

Yoga Poses For Healthy Knees – Weekly Intermediate Class 59

329
Start Class
Intermediate
50 Min

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

330
Start Class
Intermediate
40 Min

Sirsasana and Sarvangasana – Weekly Intermediate Class 57

331
Start Class
Intermediate
40 Min

Standing Shoulder Poses – Weekly Intermediate Class 56

332
Start Class
Intermediate
35 Min

Kneeling Shoulder Poses – Weekly Intermediate Class 55

333
Start Class
Intermediate
35 Min

Reclining Shoulder Poses – Weekly Intermediate Class 54

334
Start Class
Intermediate
35 Min

Seated Twists – Weekly Intermediate Class 53

335
Start Class
Intermediate
30 Min

Forward Bends For Stiff Bodies – Weekly Intermediate Class 52

336
Start Class
Intermediate
30 Min

Backbends in 30 Minutes – Weekly Intermediate Class 51

337
Start Class
Intermediate
30 Min

Bridge Pose Three Ways – Weekly Intermediate Class 50

338
Start Class
Intermediate
50 Min

Iyengar Yoga For Lower Back Pain – Weekly Intermediate Class 49

339
Start Class
Intermediate
45 Min

Forward Bending Fundamentals – Weekly Intermediate Class 48

340
Start Class
Intermediate
30 Min

Standing Poses in 30 minutes – Weekly Intermediate Class 47

341
Start Class
Intermediate
25 Min

Relaxation in 25 Minutes – Weekly Intermediate Class 46

342
Start Class
Intermediate
35 Min

Backbend Foundations – Weekly Intermediate Class 45

343
Start Class
Intermediate
20 Min

Chair Twists in 20 Minutes – Weekly Intermediate Class 44

344
Start Class
Intermediate
40 Min

Handstand and Headstand – Weekly Intermediate Class 43

345
Start Class
Intermediate
35 Min

Sun Salutes And Abdominals – Weekly Intermediate Class 42

346
Start Class
Intermediate
30 Min

Ardha Chandrasana In Stages – Weekly Intermediate Class 41

347
Start Class
Intermediate
55 Min

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

348
Start Class
Intermediate
40 Min

Four Basic Backbends – Weekly Intermediate Class 39

349
Start Class
Intermediate
35 Min

Knees and Standing Forward Bends – Weekly Intermediate Class 38

350
Start Class
Intermediate
30 Min

Legs And Abdominals – Weekly Intermediate Class 37

351
Start Class
Intermediate
30 Min

Restorative Yoga Poses – Weekly Intermediate Class 36

352
Start Class
Intermediate
30 Min

Basic Backbends – Weekly Intermediate Class 35

353
Start Class
Intermediate
30 Min

Standing Forward Bends – Weekly Intermediate Class 34

354
Start Class
Intermediate
30 Min

Express Standing Poses III – Weekly Intermediate Class 33

355
Start Class
Intermediate
40 Min

Standing, Forward Bends And Twists – Weekly Intermediate Class 32

356
Start Class
Intermediate
50 Min

Hips, Wrists And Abdominals – Weekly Intermediate Class 31

357
Start Class
Intermediate
40 Min

Headstand And Chair Shoulderstand – Weekly Intermediate Class 30

358
Start Class
Intermediate
40 Min

Backbends And Inversions – Weekly Intermediate Class 29

359
Start Class
Intermediate
45 Min

Chair Forward Bends And Twists – Weekly Intermediate Class 28

360
Start Class
Intermediate
50 Min

Standing Poses In 50 Minutes – Weekly intermediate Class 27

361
Start Class
Intermediate
35 Min

Yoga Poses For Stiff Shoulders II – Weekly Intermediate Class 26

362
Start Class
Intermediate
50 Min

Ujjayi And Viloma Pranayama – Weekly Intermediate Class 25

363
Start Class
Intermediate
40 Min

Urdhva Dhanurasana With A Chair – Weekly Intermediate Class 24

364
Start Class
Intermediate
40 Min

Forward Bends For Stiff Bodies – Weekly Intermediate Class 23

365
Start Class
Intermediate
45 Min

Standing Poses In 45 Minutes – Weekly Intermediate Class 22

366
Start Class
Intermediate
45 Min

Hamstrings And Adductors – Weekly Intermediate Class 21

367
Start Class
Intermediate
40 Min

Surya Namaskar (Sun Salutes) – Weekly Intermediate Class 20

368
Start Class
Intermediate
30 Min

Four Key Inversions – Weekly Intermediate Class 19

369
Start Class
Intermediate
30 Min

How To Do A Headstand – Weekly Intermediate Class 18

370
Start Class
Intermediate
40 Min

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

371
Start Class
Intermediate
40 Min

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

372
Start Class
Intermediate
40 Min

Warrior III And Other Standing Poses – Weekly Intermediate Class 15

373
Start Class
Intermediate
35 Min

Yoga Poses For Stiff Shoulders – Weekly Intermediate Class 14

374
Start Class
Intermediate
60 Min

Yoga Poses To Relieve Stress – Weekly Intermediate Class 13

375
Start Class
Intermediate
50 Min

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

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