Intermediate Iyengar Yoga
Standing postures require strength, but also balance, especially when the body is supported on one leg. Through this work, we develop confidence and poise—both essential to finding the middle line. We learn to move from the outer body toward the inner body, requiring a focused mind and a stable physical foundation.
Once this inner stability is established, awareness can expand outward again. In this way, effort gradually transforms into effortlessness.
By combining standing and seated postures, including balance and forward extensions, the nervous system settles and the mind becomes quiet. The body becomes steady, and the mind learns to rest within that steadiness.
“When the body is balanced and steady, the mind becomes calm and focused.”
— B.K.S. Iyengar
This sequence includes:
Tadasana
Utthita Trikonasana
Virabhadrasana II
Utthita Trikonasana
Tadasana
Ardha Padma Padottanasana
Hips and shoulders at wall
Tadasana
Ardha Padma Padottanasana
Facing the wall
Tadasana
Ardha Padma Padottanasana
Facing away from the wall—balancing
Tadasana
Dandasana
Janu Sirsasana
Dandasana
Janu Sirsasana
Dandasana
Ardha Baddha Padma Paschimottanasana
Dandasana
Ardha Baddha Padma Paschimottanasana
Dandasana
Savasana
