$229 or 3 monthly payments of $85

100 Hours Iyengar Yoga Progression Recordings

Course
41 Lessons

This is a recording of a live training that explores alignment, breath, stability, restorative practice, pranayama, and the intelligent use of props through a progressive, step-by-step approach. Ideal for dedicated practitioners with at least one year of yoga experience and teachers wishing to deepen their understanding of Iyengar Yoga. Prerequisite: Some familiarity with Shoulder Stand

Buy now

Introduction

100-Hour Iyengar Progressive Alternative Poses.pdf

Week 1: Foundations of Alignment: Feet, Pelvis, Spine & Breath

W1 D1 S1--Foundations of Alignment: Feet, Pelvis, Breath & Structural Awareness

W1 D1 S2--Feet to Pelvis: Building Stability and Lightness

W1 D2 S1--Hip Integration & Structural Intelligence in Utthita Parsvakonasana

W1 D2 S2--Restorative Backbends, Breath Awareness & the Diaphragm

100-H Week 1 Printout.pdf

Week 2: Supported Actions, Direction & Expanding Awareness

W2 D1 S1--Pelvic Stability & Hip Integration in Standing Poses

W2 D1 S2--Supported Backbends, Shoulder Opening & Breath Awareness

W2 D2 S1--Back Heel to Spine: Building Intelligent Twists

W2 D2 S2--Supported Extension, Inversions & Spinal Intelligence

100-H Week 2 Printout.pdf

Week 3: Connecting Legs, Pelvis & Abdominal Support

W3 D1 S1--Seated Axis, Foot Awareness & Supported Openings

W3 D1 S2--Breath, Structure & Intelligent Lift

W3 D2 S1--Grounding the Hips for Seated Extensions

W3 D2 S2--Quiet Abdomen, Supported Inversions & Breath Descent

100-H Week 3 Printout.pdf

Week 4: Virasana as a Gateway to Leg Integration and Pelvic Organization

W4 D1 S1--Twisting from the Ground Up

W4 D1 S2--Forward Extensions, Inversions & Breath Refinement

W4 D2 S1--Hip Containment and Rotational Stability in Standing Balance

W4 D2 S2--Opening Virasana Toward Padmasana and Breath

100-H Week 4 Printout.pdf

Week 5: Preparing the Body and Mind for Inversions

W5 D1 S1--Building the Structural Actions of Sirsasana

W5 D1 S2--Effort, Release, and Shoulder Integration

W5 D2 S1--Virasana as Preparation for Inversions

Preview

W5 D2 S2--Shoulder Integration for Supported Inversions and Bhramari

100-H Week 5 Printout.pdf

Week 6: Refining Internal Space Through Asana and Pranayama

W6 D1 S1--Abdominal Integration Through Standing Pose Actions

W6 D1 S2--Understanding the Abdominal System in Yoga Practice

W6 D2 S1--Exploring the Breath Body: Ujjayi, Viloma & Pranic Awareness

W6 D2 S2--Supported Backbends, Inversions & Intelligent Abdominal Work

100-H Week 6 Printout.pdf

Week 7: Backbends, Inversions & Inner Stability

W7 D1 S1--Refining Breath Awareness Through Movement and Balance

W7 D1 S2--Lengthen, Stabilize, Extend in Backbends

W7 D2 S1--Backbend Intelligence Through Support and Resistance

W7 D2 S2--Supported Inversions and Shoulder Intelligence

100-H Week 7 Printout.pdf

Week 8:Refinement, Adaptation & Intelligent Self-Observation

W8 D1 S1--Breath, Balance, and Sustained Observation

W8 D1 S2--Balancing Action, Awareness, and Mental Patterns

W8 D2 S1--Integrating Lift and Stability in Inversions

W8 D2 S2--Turning Inward Through Supported Forward Practice

100-H Week 8 Printout.pdf

Who Is This For?

For Yoga Practitioners:
This program is ideal for dedicated yoga practitioners with at least one year of experience who want to deepen their understanding of alignment, breath, stability, and the principles behind the practice. Through a progressive curriculum, you will develop greater confidence, awareness, and self-sufficiency in your personal practice.

For Teachers & Teacher Trainees:
This program offers a valuable opportunity to strengthen your foundation in Iyengar Yoga methodology. By observing detailed instruction, hands-on teaching, adaptations, and the intelligent use of props, you will gain practical insights into both the practice and teaching of yoga, helping you refine your skills and deepen your understanding of alignment-based teaching.

How Is The Program Structured?

The 100-hour program is organized into 8 progressive weeks, with 4 sessions per week (32 sessions total). Originally taught live over 8 weekends, each week builds systematically on the concepts and practices introduced previously. You may follow the program in sequence as originally intended or progress through the recordings at your own pace, revisiting lessons as often as needed.

What If I Don’t Have a Rope Wall or Practice Partner?

While some sessions include the use of a rope wall and partner work, you can still benefit greatly from the program without them. If you plan to study Iyengar Yoga long-term, we encourage you to consider setting up a simple rope system that can be attached to a sturdy door, similar to suspension-training equipment.

Even if you do not have access to ropes or a partner, there is significant value in observing how these tools are used. Props are an important part of Iyengar Yoga, and understanding the setup, purpose, and mechanics behind them will deepen your knowledge and inform your practice.

For students who wish to practice along with every session, we provide a list of alternative poses and setup options in the Introduction section whenever a rope wall or partner is used in the recordings.

About the Teacher

Kathy Cook

Senior Iyengar Teacher & Accessor

Kathy Cook Iyengar is a highly experienced yoga teacher and practitioner with a deep-rooted passion for Iyengar Yoga.
With over three decades of practice, she completed her teacher training in Hong Kong under renowned Iyengar teachers. As a co-founder of the Hong Kong Yoga Association, she introduced Iyengar Yoga to the community and organized workshops.

Kathy's continuous visits to the Ramamani Iyengar Memorial Yoga Institute (RIMYI) in Pune and the Iyengar family deepened her understanding. Now based in Bali, she teaches, leads retreats, and conducts workshops across Asia.

As a certification accessor of the Southeast Asian Iyengar panel, she tailors her teaching to individual needs. Kathy shares her knowledge through her YouTube channel and her own Iyengar yoga studio in Bali, inspiring students to embrace the transformative power of Iyengar Yoga.

Frequently Asked Questions

Is there a prerequisite to enrolling in this program?

This program is intended for students with at least one year of regular yoga practice and some familiarity with Shoulder Stand (Sarvāṅgāsana). No advanced poses are required, but students should be comfortable following detailed, alignment-based instruction.

Can I practice at my own pace?

Yes, absolutely. Once you enroll, you will have instant access to all the training content, and you can practice at your own pace. We do recommend taking a break of at least 24 hours between classes to observe the effects on your body and mind. The program is designed to include three classes per week over six weeks, but you can slow down or repeat classes as needed.

Is the program completely online?

Yes, all the content is pre-recorded and available online, so you can access it from anywhere at any time.

How long do I have access to this workshop's content?

Once you enroll in the workshop, you will have lifetime access to all the lessons. In the event that we need to change our hosting platform, we will ensure that you have continued access to these lessons in the new platform or that they are available for download, so you can always refer back to them whenever you need to. You can rest assured that you will have access to the workshop's materials for as long as you need them.

Can I practice yoga during pregnancy?

Yes, Iyengar yoga is available to everyone, including pregnant women. If you already have a yoga practice, you can continue with modifications. If you are new to practicing and have passed your first trimester without any issues, you can begin practicing with support.

However, there are a few precautions to keep in mind. Avoid deep twisting and back-bending, and only do inversions until your body feels too heavy. Keep your legs spread hip-distance apart, and be mindful of creating space horizontally and vertically in your abdomen and uterus to avoid compression or strain. Use a wall to maintain balance and reduce energy expenditure when needed.

As your pregnancy progresses, refrain from deep forward bends to avoid compressing your belly. Always be aware of your energy levels and support yourself with props, as shown in the program.

Movement is vital during pregnancy, but it's important to know the correct movements to keep you and your baby safe. If you have any questions or concerns, the instructor, Kathy, is available by email to provide further guidance.

Can I take this program if I have an injury?

It depends on the type and severity of your injury. Iyengar yoga uses a variety of props, such as bricks, belts, bolsters, chairs, blankets, foam pads, and walls, to support the body in various ways. You may be able to find modifications that are appropriate for your condition.

The use of props will be demonstrated in the program so that you can adjust the postures to support your injury or imbalance. However, if your injury is serious, it's important to check with a doctor who is familiar with the benefits of yoga, particularly Iyengar yoga, and its therapeutic orientation.

It's essential to keep in mind that this is not a therapy course, and the instructors have no knowledge of your injury or the best way to advise you without further information about your condition. If you send an email explaining your specific condition or injury, the instructor may be able to suggest modifications that are appropriate for you.

Disclaimer

Please note that the content provided in this course is for educational and informational purposes only, and it is not intended to serve as a substitute for professional medical advice, diagnosis, or treatment. It is essential to always seek the advice of your physician or other qualified healthcare providers with any questions you may have regarding a medical condition. If you have any serious heart health issues, it is crucial not to disregard professional medical advice or delay seeking it because you are participating in this program. It is recommended that you consult your physician before embarking on any new movement regimes, including this program. The creators of this workshop and the teacher are not responsible for any injuries or damages that may occur as a result of following the instructions provided in the program. By participating in this workshop, you assume full responsibility for any risks, injuries, or damages, known or unknown, that you might incur as a result of your participation.