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AN INTERMEDIATE/ ADVANCED 30-DAY VINYASA COURSE

This 30-day course is for intermediate and experienced vinyasa yoga practitioners and will guide you to taking your yoga deeper.  If you aren’t confident in taking vinyasa classes, you might like to try our Begin (again) Course with Adam Hocke which introduces Vinyasa yoga or our Start To Flow vinyasa course for beginners.  In this course, you will deepen your practice by focussing your intention on what your body needs. You will challenge yourself by attempting less familiar poses and you will find rest in your yoga practice by synchronising your breath and your movement.  This course is suitable for: 

  • Experienced Vinyasa Yoga Practitioners
  • Energising classes
  • Synchronising breath and movement

Your Classes

Step
1
Vinyasa SOS: Intermediate To Advanced
Vinyasa SOS: Intermediate To Advanced

03:59 | Lucy McCarthy

Vinyasa SOS: Intermediate To Advanced

A short vinyasa SOS lesson teaching those who have mastered a 'level 2 vinyasa' how to take it to the next level and do the full vinyasa with integrity and alignment.

MoveTime Teacher Level
03:59 Lucy McCarthy Intermediate/Advanced
Step
2
Full Monty Vinyasa
Full Monty Vinyasa

47:09 | Lucy McCarthy

Full Monty Vinyasa

Bring the light in with this Full Monty yoga class.This is a full spectrum, whole bodied strong and energising practice which incorporates breath work (pranayama), chanting (mantra) physical postures (asana) and ends with meditation. Call in more lightness and ease into your body. You will need one block.

MoveTime Teacher Level
47:09 Lucy McCarthy Intermediate/Advanced
Step
3
Elemental Flow: Calling In Vastness (Ether)
Elemental Flow: Calling In Vastness (Ether)

54:13 | Lucy McCarthy

Elemental Flow: Calling In Vastness (Ether)

A spacious vinyasa flow yoga class that uses the breath and movement to cultivate a sense of expansion and space in mind, body and heart. Ideal for days when you're feeling overwhelmed or stressed, this vinyasa flow class starts with breathwork, then moves onto an all-levels soothing flow and ends with a long restorative version of legs up the wall savasana and a breath-work meditation to create a feeling of spaciousness and freedom. You may need a block.

MoveTime Teacher Level
54:13 Lucy McCarthy All Levels
Step
4
 Backbend Into Joy
Backbend Into Joy

47:03 | Lucy McCarthy

 Backbend Into Joy

A wonderful uplifting and enlivening practice that will help you to invite more joy into your life. A sweet, fiesty yoga class leading to some yummy backbends to open the chest and lungs and uplift the heart and enhance your mood. You will leave the practice feeling stretched out, full of vitality and open hearted. You may need a brick.

MoveTime Teacher Level
47:03 Lucy McCarthy Intermediate/Advanced
Step
5
Flow And Restore
Flow And Restore

41:51 | Lucy McCarthy

Flow And Restore

A delicious balanced practice to both uplift and relax you - a grounding and steadying class, to prepare for a deep, restful sleep. Beginning with a steady nourishing flow and leading to big rejuvenation through restorative yoga poses. A yin and yang practice to bring you into balance. You will need a bolster, two bricks, a strap and an eye bag.

MoveTime Teacher Level
41:51 Lucy McCarthy All Levels
Step
6
Gratitude Flow
Gratitude Flow

43:43 | Nikita Akilapa

Gratitude Flow

A beautiful flow designed to get you vibrating on the frequency of gratitude. With plenty of back-bends, which give a full heart-opening in lunges, twists and balances – leading to Dancer's pose and Wheel as peak postures. Slow, strong and steady vinyasa flow. You may need a foam block, a strap and a brick.

MoveTime Teacher Level
43:43 Nikita Akilapa Intermediate/Advanced
Step
7
Spacious Body, Spacious Mind
Spacious Body, Spacious Mind

42:43 | Nikita Akilapa

Spacious Body, Spacious Mind

When we create space in our life, in our bodies, there's so much more room for creativity and for dealing with any of the challenges that life might bring. This hip, heart and shoulder opening yoga flow is set to invite more space and softness into the body, heart and mind.

MoveTime Teacher Level
42:43 Nikita Akilapa Intermediate/Advanced
Step
8
Change Your Perspective Vinyasa
Change Your Perspective Vinyasa

48:03 | Nikita Akilapa

Change Your Perspective Vinyasa

A change in perspective changes everything! This fiesty and beauitfully sequenced vinyasa yoga class shows us how when we change our perspective on a yoga pose, new possibilities are opened up. We turn our poses upside down, come to the same pose from multiple perspectives, and see that, if you look at a yoga pose from another direction, possibilities become infinite! You may need two bricks.

MoveTime Teacher Level
48:03 Nikita Akilapa Intermediate/Advanced
Step
9
Ride the Rhythm Vinyasa
Ride the Rhythm Vinyasa

54:40 | Nikita Akilapa

Ride the Rhythm Vinyasa

In this soulful, breath-based vinyasa class, we acknowledge the fluctuation of experience, sensation and energy within our practice and our lives. This flow honours the natural rhythm of things, moving slow and strong, with a playful exploration of (optional) inversions and arm balances. You'll need two bricks and a strap.

MoveTime Teacher Level
54:40 Nikita Akilapa Intermediate/Advanced
Step
10
Fluid Movement
Fluid Movement

43:13 | Nikita Akilapa

Fluid Movement

A beautifully sequenced intermediate vinyasa yoga class weaving a variety of arm balances throughout. Working with fluid breath based movement to see and hear the body's narrative more clearly. This enables us to see our lives more clearly and make better decisions. Exploring the art of perspective and opening up to the wonder of what is. You may need blocks and a strap.

MoveTime Teacher Level
43:13 Nikita Akilapa Intermediate/Advanced
Step
11
Cultivating Our Inner Light
Cultivating Our Inner Light

42:26 | Mimi Kuo-Deemer

Cultivating Our Inner Light

A beautiful flow to open the heart, warm the back and still the mind. In the Yoga Sutra, the busy mind is described as quieting down through a number of ways: lengthening the breath, concentration on objects, or on experiences in deep sleep or dream states. It is also suggested that the mind can be quieted by concentration on the ever-present source of light that is believed to dwell inside the human heart. This light grows brighter when we do practices – like polishing a jewel that begins to shine and reflects the light all around it. We’ll look at ways to work with sunlight and moonlight in this fluid vinyasa-based sequence, and help awaken the source of light within each of us.

MoveTime Teacher Level
42:26 Mimi Kuo-Deemer Intermediate/Advanced
Step
12
Metta: Care for Ourselves and Care for Others
Metta: Care for Ourselves and Care for Others

42:09 | Mimi Kuo-Deemer

Metta: Care for Ourselves and Care for Others

Featuring moon rather than sun salutes, this more nourishing practice is a beautifully nurturing slow flow and a nourishing sequence for the heart and soul. Great for when your body needs a little extra support, but you'd like to keep your movement practice. The human heart circulates the most oxygen rich supply of blood to itself first before it moves it out to the rest of the body. As humans we can also learn to care for our own bodies and experience, and use this care as a springboard to cultivate greater care for others and the world. “It is not arrogant or egotistical to feel good inside. You had nothing to do with it. It's simply the honest response to clearly perceived Reality.” – Erich Schiffmann

MoveTime Teacher Level
42:09 Mimi Kuo-Deemer Intermediate/Advanced
Step
13
Effort Without Struggle
Effort Without Struggle

57:14 | Mimi Kuo-Deemer

Effort Without Struggle

In doing yoga, we can learn from the Buddha’s wisdom of working with right effort. This practice will look at how we can move through a practice and learn to identify when we’re putting in healthy effort, or when our effort feels a bit more like a struggle! There will be some strong arm balances like one-legged crow (eka pada galavasana) where we can play our edge, but also moments of surrender. Hope you enjoy it.

MoveTime Teacher Level
57:14 Mimi Kuo-Deemer Intermediate/Advanced
Step
14
Devotion: Practising Hanumanasana
Devotion: Practising Hanumanasana

01:05:52 | Mimi Kuo-Deemer

Devotion: Practising Hanumanasana

Hanumanasana is a challenging pose – it’s the “splits” – but named after the monkey king Hanuman, who in one giant leap stretched across the continent of India to help save his Lord Rama’s wife, Sita. His act is one of devotion. When we practice Hanumanasana, it can feel really challenging, but if we consider what makes us act in the service of our highest self, or our volition in life – like Hanuman’s devotion and love inspired him to take that immortalized leap – the pose can perhaps be understood in a new light. In this practice we’ll look at Hanumanasana and consider the ways in which can embrace its difficulty with skill and insight.

MoveTime Teacher Level
01:05:52 Mimi Kuo-Deemer Intermediate/Advanced
Step
15
Grounding, Centering, Letting Go
Grounding, Centering, Letting Go

01:07:12 | Mimi Kuo-Deemer

Grounding, Centering, Letting Go

A grounded, slow vinyasa which has some surprising challenges as well as a little qi-gong, for extra centering. This is an amazing class for those times when you need to just 'check in' with yourself - and from a rooted centre, you can grow wings to fly up to half-moon pose, crow and twist away your day. A very cleansing and calming class, although you will be asked to pay attention to your alignment as you fly!

MoveTime Teacher Level
01:07:12 Mimi Kuo-Deemer Improvers
Step
16
Coming Home to Your Hips Slow Flow
Coming Home to Your Hips Slow Flow

57:05 | Leila Sadeghee

Coming Home to Your Hips Slow Flow

A deep hips yoga class, a perfect antidote to long days spent sitting, which is about coming home to yourself. In this alignment-focused and beautifully sequenced slow flow, through working the deepest muscles of your hips and your core you will find a place you be can rest within yourself. You will need 2 blocks and a strap.

MoveTime Teacher Level
57:05 Leila Sadeghee Intermediate/Advanced
Step
17
Moving Into Gratitude
Moving Into Gratitude

22:59 | Leila Sadeghee

Moving Into Gratitude

A blissful flow to move you into gratitude fast! This lovely fast-paced flow will open your heart, your back and get you moving into the day.

MoveTime Teacher Level
22:59 Leila Sadeghee Intermediate/Advanced
Step
18
Journey To Your Centre
Journey To Your Centre

01:15:10 | Leila Sadeghee

Journey To Your Centre

A class to remember who we really are through the sutle body. In the first 15 minutes, you will explore a completely different kind of yoga, where you will explore deeply within yourself and your body to find the middle body, the deep centring space within us all. You'll move slowly, deeply, and softly through a highly conscious flow class which ignites a remembrance of centre as a place to rest into through all the activities of life. This class is magic for your nervous system. Note that the headstand tutorial can be watched as an addendum to this class if you have no experience of headstand.

MoveTime Teacher Level
01:15:10 Leila Sadeghee Intermediate/Advanced
Step
19
Radical Creativity
Radical Creativity

55:25 | Leila Sadeghee

Radical Creativity

Need to clear some head space or find great new challenge on the mat? Leila throws in some criss-cross core work to scramble the brain, handstands and chanting to clear creative blocks and revitalise.

MoveTime Teacher Level
55:25 Leila Sadeghee Intermediate/Advanced
Step
20
Heat Your Body, Cool Your Nervous System
Heat Your Body, Cool Your Nervous System

28:08 | Leila Sadeghee

Heat Your Body, Cool Your Nervous System

In this class, Leila shares her own practice which helps her to deal with living in the modern, urban world. How she pulls her awareness away from struggle and into ease. This is a meditative, heating practice to cool the nervous system and support the immune system. The class is a fast-flowing and core-focused Anusara-Inspired vinyasa flow ending with plenty of supine twists.

MoveTime Teacher Level
28:08 Leila Sadeghee Improvers
Step
21
Strong Centred Flow
Strong Centred Flow

52:30 | Jean Hall

Strong Centred Flow

A fairly feisty yoga flow. A quick-paced vinyasa suitable for intermediate and advanced students. The focus is on a strong centre, a gathering in, in order to expand out. This class is swift to get moving, great if you want to get a move-on and you'd like to learn a more balanced, stronger and more centred approach to extension and flexion. You may need a few blocks and a strap.

MoveTime Teacher Level
52:30 Jean Hall Intermediate/Advanced
Step
22
Get Up and Glow
Get Up and Glow

27:48 | Jean Hall

Get Up and Glow

An artfully sequenced morning vinyasa yoga class designed to let you get up and glow, no messing around! Start the day with joyful movement. Start with gentle breath work and stretches to wake you up gently, and then get moving with vinyasa to align the breath with movement. A wonderfully energising start to the day!

MoveTime Teacher Level
27:48 Jean Hall Intermediate/Advanced
Step
23
Grace and Strength Vinyasa
Grace and Strength Vinyasa

48:03 | Jean Hall

Grace and Strength Vinyasa

Wave like fluidity of the spine through variations in the namaska sun salutations feeling grace, strength and power. From a slow, graceful beginning and with plenty of more advanced yoga poses to challenge the intermediate and advanced practitioners, those not ready for the peak poses of handstand, half moon and the splits should hold back to where you feel more comfortable.

MoveTime Teacher Level
48:03 Jean Hall Intermediate/Advanced
Step
24
Lotus Focused Vinyasa Flow
Lotus Focused Vinyasa Flow

56:24 | Jean Hall

Lotus Focused Vinyasa Flow

An intermediate/advanced level vinyasa yoga class. The lotus is a great symbol for moving into stillness to expand our consciousness. This fabulously sequenced hip- focused yoga class is a playful exploration of half lotus to help release and open the hips and pelvis and create a secure and rooted foundation for body and consciousness which will enhance spinal alignment and allow the flow of prana to move more freely through this channel and the wingspan of the back. You may need blanket, 2 foam blocks and a strap.

MoveTime Teacher Level
56:24 Jean Hall Intermediate/Advanced
Step
25
Gravity Surfing Vinyasa
Gravity Surfing Vinyasa

55:47 | Jean Hall

Gravity Surfing Vinyasa

An energising vinyasa yoga class full of peak poses with a focus on letting gravity ground you as you rise, twist, backbend and balance your way through this gorgeous, flowing vinyasa. With advanced peak poses, intermediates can play along and surf the edge of your challenge! You may need a yoga strap.

MoveTime Teacher Level
55:47 Jean Hall Intermediate/Advanced
Step
26
Spacious and Fluid Spine
Spacious and Fluid Spine

48:34 | Naomi Absalom

Spacious and Fluid Spine

This class is a somatics-based which focuses on how yoga feels from the inside rather than how the poses look from the outside. This practice is not a traditional posture-led yoga class but focuses on freedom of movement, giving spaciousness between the joints and especially the spine. With a focus on spaciousness between the joints and especially the spine, you might find that a stiff or sore back feels freer and you feel increased mobility in your spine and a stronger core.

MoveTime Teacher Level
48:34 Naomi Absalom Intermediate/Advanced
Step
27
Full Body Tune Up
Full Body Tune Up

01:04:13 | Naomi Absalom

Full Body Tune Up

When is a vinyasa not a vinyasa? When it's full body tune up. This yoga class isn't yoga in the traditional way. Class focuses on full mobility in the body working systematically through all the joints and works on range of motion. If there's any class that everyone should do everyday to make sure that the whole body is tuned, it should be this class. The class is all-levels, although including some headstand variations which of course should be practiced only if that's in your regular practice. Some of the movements are to a full range of motion, so are tough, so do take class in your own time, at your own pace and only do what is helpful for you. Class ends with a chant.

MoveTime Teacher Level
01:04:13 Naomi Absalom Intermediate/Advanced
Step
28
Big & Fearless Heart
Big & Fearless Heart

52:58 | Naomi Absalom

Big & Fearless Heart

Most of us have experienced fear of some kind and know that when we're in it's grip the ripples permeate all areas of our lives. Allowing fear to continue to have power over us keeps us firmly locked in cycles of fear, anxiety, low self esteem and so on. A big part of beginning to break down some of these patterns is actually providing space and time to experience our own vulnerability - sitting with the feelings and sensations which arise when we do so. This is a beautifully deep and transformative flow and part of Naomi's personal home practice. Expect plenty of backbending and as usual a lot of breath! You will need 2 blocks.

MoveTime Teacher Level
52:58 Naomi Absalom Intermediate/Advanced
Step
29
Creative and Juicy Hips
Creative and Juicy Hips

53:31 | Naomi Absalom

Creative and Juicy Hips

A super juicy feast of movement and breath for those days you really do need to get down and get it all out. Perfect for when you need to release some stuck energy and access a bit of the power stored in the pelvis; this is a lovely flow guaranteed to get you out of your mind, into your body and very much into the power of the breath. There is a strong emphasis on fluid movements around the pelvis and hips.

MoveTime Teacher Level
53:31 Naomi Absalom Intermediate/Advanced
Step
30
Stoke the Fire: Tough Vinyasa To Keep You Moving
Stoke the Fire: Tough Vinyasa To Keep You Moving

54:28 | Naomi Absalom

Stoke the Fire: Tough Vinyasa To Keep You Moving

A hot but steady flow to get your inner fire stoked. This practice hits all the sweet spots for when you have less time but still want as full a practice as possible. Includes lots of lovely chest, shoulder and side body openers as well as twists, hip openers and balancing poses. Perfect for when you need a little extra energy for the day ahead but still need to feel very grounded.

MoveTime Teacher Level
54:28 Naomi Absalom Intermediate/Advanced