Intermediate Foundations

The Intermediate Foundations course provides beginners with an entry point into the intermediate level weekly classes. The videos in this curated series are taught at a “new intermediate student” level. Each class is 90 minutes in length and covers a different group of key poses. This ensures there is enough time to cover the full range of asanas in depth.

Completion of this course will provide you with a strong foundation from which you can start to explore the broader range of intermediate level classes on offer.

Who is this course for?

  • Individuals who have just completed the Yoga Selection beginners program
  • Those who would like a structured introduction to intermediate level classes
  • This is an intermediate course – at least three months of prior yoga experience is recommended

How will this course help me?

This course will provide you with a detailed and structured introduction to learning Iyengar yoga at the intermediate level. It will help you to build enough experience, familiarity and confidence with your practice so that you can start navigating and exploring the full library of intermediate level weekly classes.

What do I get from this course?

  • A comprehensive and structured introduction to learning Iyengar yoga at the intermediate level
  • Essential foundations and 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

Start your journey now with a free trial

Get unlimited access to all courses, weekly class videos, pose library, sequences, in-depth articles and more. Cancel anytime.

Course Progress

90 Minute Yoga Foundations - Weekly Intermediate Class 135

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 the website, and will help you to make the transition into more regularly participating with the intermediate classes that are released each week. 

In addition to building experience for newer students, this gentle class will also be ideally suited to more elderly practitioners, people working with lower back difficulties, people recovering from illness or injury, or anyone wanting to revisit the basics. It also includes an extensive range of therapeutic poses and will be the type of class that you will be able to regularly return to, and chart your progress. 

Key Poses: Utthita hasta padangusthasana, virabhadrasana 2, parsvottanasana, supta pangusthasana.

Equipment: Mat, chair, bolster, 2 blocks, blanket, belt.

Level: Intermediate

Duration: 90 min

Download Class

90 Minute Standing Pose Foundations - Weekly Intermediate Class 138

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 opportunity to consolidate basic standing pose foundations and fundamentals. It also includes some key inversions. The inverted poses are practiced in preparatory stages, in addition to the final positions. This gives you the opportunity to either consolidate or extend. Regular practice of sequences such as this one will help you to build strength and stamina and correct asymmetries.

Key Poses: Standing poses, sirsasana preparation, adho mukha vrksasana.

Equipment: Mat, bolster, 2 blocks, blanket, belt.

Level: Intermediate

Duration: 90 min

Download Class

90 Minute Forward Bend Foundations - Weekly Intermediate Class 140

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 way that consolidates basic concepts whilst simultaneously encouraging ongoing exploration. This approach is intended to help bridge the gap between the beginner and intermediate levels. Methods that help to develop upright seated poses into full forward bending postures are featured in the class. Tips and techniques for maintaining healthy spinal alignment whilst practicing forward bends are also included. Some of the inverted poses that are introduced in the beginner courses are also included in this class. These poses are explored in a way that lets you either consolidate basics or progress to more challenging stages. 

Key Poses: Parighasana, dandasana, janu sirsasana, triang mukhaikapada paschimottanasana, upavista konasana.

Equipment: Mat, bolster, 2 blankets, 2 blocks, belt.

Level: Intermediate

Duration: 90 min

Download Class

90 Minute Backbend Foundations - Weekly Intermediate Class 136

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 this group of poses, or are looking to consolidate the basics. In addition to introducing key concepts and techniques this sequence will also be great for building strength, improving posture and boosting energy levels. Key foundation backbends such as salabhasa, dhanurasana, ustrasana, bhujangasana and urdhva mukha svanasana are all included. A selection of standing poses are explored towards the start of the video to help prepare your body for the backbends that follow. A number of back releasing poses are then practiced towards the end of the class to help bring you back to neutral.

Key Poses: Salabhasana, dhanurasana, ustrasana, bhujangasana, urdhva mukha svanasana

Equipment: Mat, chair, bolster, 2 blocks, blanket, belt.

Level: Intermediate

Duration: 90 min

Download Class

90 Minute Restorative Yoga - Weekly Intermediate Class 137

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 how to use these props. It also shares techniques that will help to optimise the alignment of each pose thus making the benefits more accessible. Restorative yoga can bring a wide range of therapeutic benefits but on a general level this class will assist you to find a deep and rejuvenating relaxation. It will help to soothe your nervous system and bring a sense of mental clarity. It will be an ideal class if you are feeling low in energy or looking to get some relief from stress.

Key Poses: Viparita dandasana, viparita karani, setu bandha sarvangasana, savasana

Equipment: Mat, chair, bolster, 2 blocks, blanket, belt.

Level: Intermediate

Duration: 90 min

Download Class


  1. Jade V

    Hallo lieve Rod,
    Het was weer een fijne inspirerende heerlijke lessenreeks om te doen .
    Het is verslavend maar dan in het positieve .
    Wens je een fijne zondag
    Warme groet Jade uit Holland 🙏🌿🌺🌿🙏

    • Di

      Hi Jade, it is great to hear that you continue to enjoy the classes and find they are having a positive influence on you.

  2. Francesca

    Hello Ron, I had completed some of these classes however they don’t show as “completed”. I just did class 138 and clicked on the “Mark as complete” button but it doesn’t seem to work. Can you please advise, many thanks, Francesca

    • Rod

      Hi Francesca,

      We have just updated our software and this has changed the process slightly. In order to mark the class complete you will need to allow the video to come to a natural end. This will allow you to mark the class off with the button. Please feel free to send me an email if you have further difficulty.

      Best wishes,


Submit a Comment