Intermediate Vinyasa

The Intermediate Vinyasa course provides intermediate level practitioners with a range of varied Iyengar-style vinyasa yoga sequences. Vinyasa commonly refers to sequences of yoga poses that are linked with continuous flowing movement. Often based around surya namaskar (sun salutations), there is an emphasis on adho mukha svanasana, chaturanga dandasana and urdhva mukha svanasana. Synchronising the movements of the body with the movements of the breath is also a defining feature.

This approach is easily incorporated into the constantly changing sequences of Iyengar Yoga. Practicing vinyasa yoga is beneficial for a variety of reasons. Dynamic in nature, it cultivates strength, stimulates the cardiovascular system and creates a feeling of being uplifted. Hence it can help with depression, anxiety and stress and is great for warming up stiff joints and muscles – especially on cold days. The process of linking breath and movement cultivates mindfulness in action, which has broad ranging mental health benefits.

Who is this course for?

  • Individuals looking for a flowing, stimulating practice that links the breath with movement
  • Those who would like to focus on building fitness and strength
  • This is an intermediate course – completion of the Yoga Selection beginners program or at least three months of prior yoga experience is recommended

How will this course help me?

The Intermediate Vinyasa course provides intermediate level yoga practitioners with a varied range of vinyasa sequences. Regular practice of vinyasa yoga can be stimulating and fun. There are many potential benefits, including improved cardiovascular fitness, increased strength, greater joint and muscle mobility and reduction in levels of depression, anxiety and stress.

What do I get from this course?

  • A comprehensive and varied approach to vinyasa sequencing practiced in the Iyengar style, at an 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

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Course Progress

Surya Namaskar - Weekly Intermediate Class 141

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 Ramamani Iyengar Memorial Yoga Institute). The class focuses on how to synchronise your breath with each of the movements within this flowing sequence. It can be practiced as a stand alone class to help build strength and improve energy levels, or if can used in conjunction with other classes from the video library.

Key Poses: Surya namaskar

Equipment: Mat.

Level: Intermediate

Duration: 20 min

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Vinyasa Sequence With Backbends - Weekly Intermediate Class 131

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. Some standing poses that help to prepare your body for backbending are also included. Each pose is linked with a back and forth stepping action that promotes opening and elasticity. Regular transitions through chaturanga dandasana also bring an upper body strengthening aspect to the sequence. The class does not rely on any specialist yoga equipment and is easily incorporated into a home yoga practice.

Key Poses: Salabhasana, dhanurasana, urdhva mukkha svanasana, ustrasana.

Equipment: Mat.

Level: Intermediate

Duration: 50 min

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Vinyasa Abdominal Sequence - Weekly Intermediate Class 128

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 class is strengthening for the body as a whole. It also includes poses such as utkatasana to help develop your leg muscles, and the upper body strengthening chaturanga dandasana. Some hip and gluteal opening transition movements are used to link the poses into a continuous and flowing sequence. Throughout the sequence breathing and breath awareness are emphasised. Improving abdominal strength can help to reduce the likelihood of lower back pain. It can also contribute to improved overall posture.

Key Poses: Paripurna navasana, ardha navasana, urdhva prasarita padasana.

Equipment: Mat, blanket.

Level: Intermediate

Duration: 40 min

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Vinyasa Iyengar Sequence - Weekly Intermediate Class 119

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 anyone who is unable to hold chaturanga dandasana, and a stepping action is offered as an alternative for jumping. Some basic standing poses are then practiced with a stepping action that links uttanasana and adho mukha svanasana. From there some forward bends and twists are included in this energising class that crosses several pose groups.

Key Poses: Surya namaskar, parsvakonasana, triang mukhaikapada paschimottanasana, bharadvajasana, marichyasana III.

Equipment: Mat, 2 blocks, belt, blankets.

Level: Intermediate

Duration: 35 min

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Vinyasa Forward Bend Sequence - Weekly Intermediate Class 100

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 times when you are away from your regular home practice location. The pace of the class is dynamic, and the teaching instruction focuses on transition movements that encourage a sense of continuity, as opposed to detailed description of static positions. It is refreshing to explore forward bends in a faster paced class. Students with more restricted mobility may find that this approach helps to cut through stiffness. The class will be particularly helpful in terms of releasing tight gluteals. The leg action of eka pada rajakapotasana (pigeon pose) is repeatedly used as a transition pose that takes you from downward facing dog pose into the forward bends. This approach can help to bring a quality of lightness and energy to the forward bend group.

Key Poses: Eka pada rajakapotasana, janu sirsasana, baddha konasana, bhadvajasana

Equipment: Mat, blanket.

Level: Intermediate

Duration: 45 min

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1 Comment

  1. Marilynne K

    I am very happy with the intermediate classes. I am a little confused about the sequencing. Should I be doing 141 and 128 every week? I have done that and they never are marked completed. I have completed the first five classes. What do i do know? Marilynne Keyser in Oregon, USA.

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