Lesson 1

Welcome to the intermediate course!

In this class I revise certain fundamental asanas including: Adho Mukha Svanasana; Virabhadrasana B; Trikonasana; Malasana; Ardha Matsyendrasana and Anjaneyasana (with variations).

I begin to introduce more advanced asanas including: Parivrtta Trikonasana; Bakasana and Ustrasana.

By the end of this class you will be more comfortable with the cuing of frequently used postures (in Sanskrit), and have a clearer idea how to self-adjust in certain postures.

This lesson requires no props (only a yoga mat).

Lesson 2

In order to really progress a vinyasa practice your strength needs to develop as well as your flexibility. In this class I go through a modified Surya Namaskar sequence focused on developing strength.

We revisit the postures from the previous lesson: Adho Mukha Svanasana; Virabhadrasana B; Trikonasana; Malasana; Ardha Matsyendrasana and Anjaneyasana (with variations). We develop our work on Parivrtta Trikonasana and Bakasana, and look at some new postures: Parsva Bakasana and Triang Mukha Eka Pada Paschimottanasana (try saying that 3 times quickly).

By the end of this class you will be familiar with the cuing of frequently used postures in Sanskrit.

This lesson has the option to incorporate blocks.

Lesson 3

In this lesson we build an initially simple sequence into an increasingly challenging one, in a style of sequencing sometimes called ‘ladder sequencing’.

Our flow builds up to the peak pose Hanumanasana. We also revisit Parivrtta Trikonasana more deeply, with the option to go into the full pose.

By the end of this class you will be familiar with the sensation of building up a vinyasa practice to prepare for a peak pose.

This lesson has the option to incorporate blocks and a blanket.

Lesson 4

In this lesson we focus on seated postures.

Lesson 5

In this lesson we play with a alternative approach to our practice.

Lesson 6

In this final class, we move though a practice including warming up, sun salutations (with variations), standing and seated sequences, hand balances, backbends and an inversion.

2 blocks or chunky books are helpful but not necessary.

Thank you for joining the intermediate course!

BONUS: A PRACTICE FOR WHEN YOU DO NOT FEEL LIKE PRACTICING

Some days, it is really, really hard to find motivation. Getting on your mat for an entire practice feels impossible, and so we do not get on our mats at all.

Sometimes, out own perfectionism can be our worst enemy. We think we will not have a ‘good’ practice, so we do not do anything.

This practice is short, fast paced and will give you a chance to connect with your breath, to get your circulation moving, and to build a little strength. I chat for about 1 minute at the video’s start and 1 minute at the video’s end, so the entire practice is about 20 minutes.

Maybe just give it a go!