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

Balance & Stability in Hip Opening
Kathy Cook

Utthita Hasta Padangustasana

This class requires a strong and attentive practice. Balance is essential, but equally important is learning to use your limbs efficiently so they stay connected to the center of your body. Through this integrated use of the arms and legs, the pose develops a sense of compactness and inward gathering.

Although your limbs extend away from the body, the central connection—through the pelvis, spine, and standing leg—must remain firm and steady. Working this way refines coordination and prevents the pose from becoming scattered or strained. The positions are held a little longer to build stamina and resilience, cultivating both physical strength and mental steadiness.

Benefit:

Builds balance, stamina, and coordinated strength while strengthening the central axis of the body.

Props used (to enhance the pose):

– Wall: Supports balance and helps maintain vertical alignment of the spine and standing leg.

– Strap: Assists in extending the lifted leg without disturbing pelvic stability or central lift.

– Chair or wall support: Allows longer holding with clarity, reducing strain and encouraging precision.

This sequence includes:

Utthita Hasta Padangustasana

At wall; away from wall; with strap; without strap

Tadasana between each side

Resting Uttanasana

Virabhadrasana III

Tadasana

Urdhva Prasarita Eka Padasana

Foot at wall; hand on calf or floor

Uttanasana

Adho Mukha Svanasana

Forward Virasana

Savasana

Balance, Strength, and Stamina
Kathy Cook

Parvritta Parsvakonasana and Parvritta Trikonasana with the support of a chair

In this class, we’ll explore poses like Parvritta Parsvakonasana and Parvritta Trikonasana with the support of a chair. The chair will help us feel more stable and bring greater awareness to the back body, so we can move with confidence and clarity.

We’ll flow through a family of related postures, connecting the arms and legs in different directions while keeping the trunk long, the front body open, and the back body spacious.

These poses strengthen and extend the body while stimulating the internal organs, supporting healthy movement and natural detoxification. By adding mindful breathing, we’ll awaken energy and leave the practice feeling refreshed and renewed.

Namaste.

This sequence includes:

Parsva Prasarita Padottanasana

Parivrtta Parsvakonasana

Adho Mukha Prasarita Padottanasana

Eka Pada Parsvottanasana with chair

Parivrtta Parsvakonasana with chair

Prep with Virabhadrasana I

Parivrtta Parsvakonasana with chair

— Facing toward back rail

— Facing out toward front edge of chair

— With mat at groin

Virasana

Parivrtta Trikonasana with chair

Tadasana

Virasana

Parivrtta Trikonasana facing away from chair

Without chair support

Utthita Trikonasana

Ardha Chandrasana

Utthita Trikonasana

Savasana

Twists for Stability & Detox: Parritta Variations
Kathy Cook

Chest Opening & Inverted Forward Extensions

This practice cultivates an open heart. Working step-by-step into Paryankasana, you’ll bring sensitivity and awareness to your sternum, lungs, abdomen, and the entire organic body.

Balanced breathing nourishes the chest and quiets the inner space, helping you stay centered and receptive.

We then balance the back-opening with forward extensions in an inverted state, ending in Nirlamba Sarvangasana—a pose that steadies the nerves, sharpens attention, and uplifts the body with quiet strength.

Move slowly. Observe the actions with humility and patience. This posture can be refined over many years.

Enjoy your practice.

This sequence includes:

Forward Virasana

Adho Mukha Savasana

Halasana

Chakrasana

Nirlamba Sarvangasana

Halasana

Chakrasana

Adho Mukha Savasana

Forward Virasana

Savasana

Refining Paryankasana
Kathy Cook

Techniques: Props, Variations, and Classical Forms

In this lesson, we progress from bridge pose variations to Bow Pose.

In Setu Bandha Sarvangasana, the body rests on the shoulders, soles of the feet, and heels.

In Dhanurasana, this reverses—the abdomen and front body become the base.

Notice how these foundations relate and how the actions complement each other.

Throughout this family of postures, the spine elongates, lifts, and curves backward. As we age, we rarely move this way, which leads to stiffness, lost elasticity, and reduced spinal vitality. Regular practice restores supple extension, supports healthy posture, and maintains spinal health.

The abdominal organs also benefit. The backward extension creates space, circulation, and freedom, helping them work more efficiently.

In Parsva Dhanurasana, the side variation, the organs receive a gentle, rhythmic massage as they press into the floor.

Back Body and Kidney Benefits:

These postures open, strengthen, and tone the back body—especially around the kidneys and adrenals. Lifting and lengthening the lumbar spine creates space around the kidneys, improving blood flow, supporting adrenal balance, and reducing fatigue. This opening brings lightness and rejuvenation, helping replenish energy and stabilize the nervous system.

This sequence includes:

Setu Bandha Sarvangasana

Chatuspadasana w/ strap, w/ brick, holding ankles, w/ partner,

Dhanurasana

Parsva Dhanurasana

Backbends Progression: Bridge Variations to Dhanurasana
Kathy Cook

Intermediate Level Iyengar Yoga

Utthita Parsvakonasana and Utthita Trikonasana are both revolved positions.

In this class, we’ll move through a sequence using the chair to support greater awareness of the back body and increase stability.

In this sequence, we explore a family of postures that connect the organs of action—arms and legs—in various directions.

Throughout, we lengthen the trunk, open through the front body, and spread the back body.

All these positions activate our organic body, stimulating movement and aiding in detoxification.

Adding the breath will bring more movement and vitality.

Namaste.

This sequence includes:

Parsva Prasarita Padottanasana

Parivrtta Parsvakonasana

Adho Mukha Prasarita Padottanasana

Eka Pada Parsvottanasana with chair

Parivrtta Parsvakonasana with chair

Prep with Virabhadrasana I

Parivrtta Parsvakonasana with chair

Facing toward back rail

Facing out toward front edge of chair

With mat at groin

Virasana

Parivrtta Trikonasana with chair

Tadasana

Virasana

Parivrtta Trikonasana facing away from chair

Without chair support

Utthita Trikonasana

Ardha Chandrasana

Utthita Trikonasana

Savasana

Parvritta Parsvakonasana with Chair
Kathy Cook

Intermediate Iyengar Yoga

Utthita Parsvakonasana and Utthita Trikonasana are both revolved positions.

In this class, we’ll move through a sequence using the chair to support greater awareness of the back body and increase stability.

In this sequence, we explore a family of postures that connect the organs of action—arms and legs—in various directions.

Throughout, we lengthen the trunk, open through the front body, and spread the back body.

All these positions activate our organic body, stimulating movement and aiding in detoxification.

Adding the breath will bring more movement and vitality.

Namaste.

This sequence includes:

Parsva Prasarita Padottanasana

Parivrtta Parsvakonasana

Adho Mukha Prasarita Padottanasana

Eka Pada Parsvottanasana with chair

Parivrtta Parsvakonasana with chair

Prep with Virabhadrasana I

Parivrtta Parsvakonasana with chair

Facing toward back rail

Facing out toward front edge of chair

With mat at groin

Virasana

Parivrtta Trikonasana with chair

Tadasana

Virasana

Parivrtta Trikonasana facing away from chair

Without chair support

Utthita Trikonasana

Ardha Chandrasana

Utthita Trikonasana

Savasana

Utthita Parsvakonasana
Kathy Cook

In this more advanced sequence we explore Sarvangasana on the chair, along with its related variations.

We begin in Setubandha Sarvangasana, using the support to prepare the arms and shoulders for the inversions. Here, the back body broadens and the chest lifts, establishing the opening needed for what follows.

From there, we move into Sarvangasana on the chair. By holding the back legs of the chair, we maintain both the extension and the structure of the pose, which allows for greater lift and stability.

We then extend into Halasana from the chair, where the legs release and lengthen fully, while the chest continues to open as we maintain the firmness of the arms. . From Halasana, we take Parsva Halasana, moving the legs to the side while keeping the support of the arms and shoulders, refining both symmetry and expansion.

To counterpose, we practice Chatuspadasana, lifting the chest and spreading the back body, balancing the effects of the inversions.

We conclude with Savasana, where the work of the practice is absorbed, bringing lightness, balance, and quietness to the body and mind.

This sequence includes:

Setubandha Sarvangasana w/ block , variation

Parsva Sarvangasana with chair

Halasana

Parsva Halasana

Chatuspadasana

Savasana w/ Chair

Sarvangasana With A Twist
Kathy Cook

Experiment and Observe—Iyengar Yoga

Sarvangasana translates to “the entire body and all the limbs,” reflecting how this posture benefits the whole body.

In this video, we explore various ways to practice Salamba Sarvangasana to enhance our experience.

We’ll use props to achieve more lift and extension, open the shoulders more fully, and increase comfort in the pose.

This sequence is designed for experimentation—observe your experience and notice the subtle effects of each variation.

This sequence includes:

Blanket folding

Half Halasana (ardha)

Halasana

Shoulderstand using different folds of blanket, bandages, chair + height

Sarvangasana Variations
Kathy Cook

Sirsasana and Adho Mukha Vrksasana Variations

This invigorating class focuses on inversions, primarily variations of Sirsasana (Headstand) and Adho Mukha Vrksasana (Handstand). It is an active and demanding sequence that requires both strength and stamina. You may choose to move through the class sequentially or break it down, exploring each variation and adjustment individually. Practice according to your readiness—each pose can be done on its own, allowing you to build awareness and skill gradually.

Pay close attention to the different hand placements, as each creates a unique response in the shoulders and chest. Also, observe the variety of leg positions, especially as we introduce rotation in the hips and pelvis.

As your physical orientation shifts, so may your inner perspective. With new eyes and ears, stay attuned to your bodily sensations and the quality of your experience as you root upward toward the sky.

Enjoy the journey.

Namaste.

This sequence includes:

Forward Virasana

Adho Mukha Vrksasana

Uttanasana

Urdhva Hastasana

Uttanasana

Adho Mukha Vrksasana with block

Adho Mukha Vrksasana with bolster

One leg, then jump both legs

Jump without bolster

Adho Mukha Vrksasana

Uttanasana

Adho Mukha Vrksasana with chair

Eka Pada with chair

Forward Virasana

Adho Mukha Vrksasana facing wall (walk-in)

Uttanasana

Salamba Sirsasana with blocks

Eka Pada, Parsva Eka Pada, hips to wall

Adho Mukha Svanasana

Padangustasana

Tadasana

Dandasana

Setu Bandha Sarvangasana

Legs extended

Knees bent

Eka Pada Setu Bandha Sarvangasana

Viparita Karani with block

Savasana

Headstand and Handstand Variations
Kathy Cook