Week 1
Yoga
If you want to learn the ABC's of vinyasa, you are in the right place! Focus on the concept of ujaayi breath, both how to create the sound and the importance of developing cadence in your inhales and exhales. Next, get into some basic but important aspects of vinyasa flow movements. Review downward facing dog, plank pose and begin sun salutations, linking your ujaayi breath with physical movements.
Yoga
Warning, you are going to have to repeat this work many, many times to feel coordinated and smooth in these postures and transitions. After a brief warm up, learn to access your shoulder girdle safely with a review of chaturanga dandasana. Break down upward facing dog next, then head back to your full body vinyasa flows. Complete your practice supine with bridge pose and a quick savasana.
Yoga
This practice is all about transitions and connectivity between your downward facing dogs and standing poses. Use your low lunge salutations as a base for adding warrior II, side angle and triangle pose to your practice, reinforcing your breath throughout as you flow. Conclude your practice with a forward bend, twist and a brief savasana. Take what you have learned already and put it into play!
Week 2
Yoga
Clarify what the word "core" means in yoga and work on three key postures that are used to strengthen this important part of your body. Identify the challenge of working with your core while maintaining skillful breathing. Bring an informed sense of core-awareness to your sun salutations and standing pose flows that you've been working with so far.
Yoga
Be introduced to the concept of shoulder frames in poses like side plank, crow pose and handstand variations at a wall. Put to use your vinyasa flow movements previously learned for your warm-up before heading into your arm balance practice. Learn proper alignment and ways to employ your entire body for balancing on your hands. Props Suggested: Wall space.
Yoga
Your hip joint is quite simply, a ball and socket, surrounded by muscles. When you do "hip-opening" in yoga, you want to address all of these muscles. Find greater range of motion in your hip flexors and quads with low lunges and figure four inspired stretches. Address opening the circumference of your whole upper leg and hips as you gain a more refined understanding of this complex region of your body.
Week 3
Yoga
Be introduced to the three different styles of yoga backbends, prone, kneeling and supine. Learn the importance of distributing the curve of your back and how to initiate the postures from your pelvis. Find your peak poses, bridge and wheel (urdhva dhanurasana) after a warm up of full body flows that focus on spinal mobility. Cool down with a reclined low back release stretch and savasana.
Yoga
Put everything you've done so far together in a flowing sequence known as surya namaskar A (sun salutation A). Review how to power through your legs so you can safely jump forward and back with ease and integrity. No new poses in this flow. The name of the game is linking it all together as you maintain your breath cadence and alignment throughout. Savasana awaits you at the end.
Yoga
You've done it! Complete a well-balanced flow that integrates everything that you've done so far in this program, but with a bit more speed and less alignment instruction than in previous classes. Feel your confidence, strength and mobility throughout. Take your new found vinyasa knowledge to your favorite yoga studio or YogaGlo class at home!
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