Core Strength › Intermediate/Advanced
You know yoga. We at Movement for Modern Life know and are passionate about yoga. We know how much it has helped us in our lives.
These videos will help you do more yoga in your own time. No more rushing to class. Phew!
Building strength for arm balances
This strong yoga practice will take you through a sequence of poses which will help strengthen and warm up the body ready for arm balances. Expect hip openers, core work, wrist strengthening and shoulder stabilisation. Follow this practice with some arm balance tutorials such as crow and flying pigeon, then a well deserved savasana! You may need two blocks.
Get Grounded then Flow
A beautiful grounding yoga class with a very gentle start, moving into a dynamic flow. It starts with Jonelle’s Get Grounded Prep class; combining myofascial release for the feet, qigong and yin yoga. Then, it progresses into Jonelle’s feisty but mindfully paced Earth Mandala vinyasa flow. It is perfect for the start of the day to wake the body up and connect to the new day. Use it to develop balance, stability and a maintain a connection to the earth. You will need a tennis ball, strap and bricks.
Daytime Energy Boost
This vinyasa yoga class is perfect for getting yourself moving when you need an energising boost! With a focus on your core, this is a great way to start the day by creating strength in your body. It will also help shift your state of mind if you feel like you need to cultivate more dynamic energy into your day. This class has a mindful, core focus on the abdominals so is great if you’re looking to build core strength in a mindful way.
Learn Crow Pose
A workshop-style tutorial class in which Adam will help you develop your bakasana (crow or crane pose) practice with three different training variations. We will explore this shape in varying orientations to help you develop the requisite skills to execute it well. If this pose is difficult for you, you will find a path forward or learn some options on what to do instead. You will need a block.
Learn Bigger Backbends
An intermediate back-bending yoga class which explores the postures and variations beyond urdhva dhanuarasana (upward bow or wheel pose). After a short warm-up and flow we then proceed step by step into bridge, upward bow, one-legged variations, and inverted staff pose. You will need a brick, a block and a strap.
Flow Towards Flying Pigeon Pose
This strong vinyasa yoga class will flow through a series of poses in preparation for flying pigeon pose (Eka Pada Galavasana), which is essentially pigeon pose perched on top of chaturanga pose. This sequence gradually builds up to flying pigeon pose by focusing on core and upper body strength, the midline connection through activation of the inner thighs, hip opening in external rotation and hamstring lengthening, so it’s great for engaging and activating the whole body! You will need two blocks; these can be great for having under your hands to minimize compression in the soft tissues of the hips in some of the lunge shaped poses, as well as being helpful to lengthen the arms and get more space in the poses.
Positive Psychology Series (3): Resilience
A fun, fast, feisty vinyasa yoga class where we learn to build grit; the ability to get back up when you fall. Expect new and creative ways of dynamic sequencing, arm balances and inversions infused into this power flow. A great class to try something new and challenging! You're not looking to achieve perfect poses here, but to try to do what your body is able to do, and build resilience in the process. Do listen to your body though! If class is too fast-moving and feisty, and goes to poses which aren't suitable for you, take rest pose or listen to your body and modify the pose to bespoke the practice for your own body and capabilities.
Flying Splits Tutorial
A tutorial of Eka Pada Koundinyasana - a yoga arm balance called the flying splits. This class shows you different ways to approach this advanced level arm balance. For practitioners who are working on conditioning, creating strength, flexibility and space for the pose.You’ll need to be warmed up before this class, ideally having practiced a well rounded hip-focused class.
Tune In Tune Up: The Crown Centre
This yoga class is all about connection with the divine! The crown chakra is where our ego dissolves and we connect with the source. Headstand is the posture for this class. If you don't have a regular headstand practice, then just place your head on the ground in your child's pose and you'll feel the same benefits.
Hit The Wall Hatha
A complete hatha yoga class at the wall with alignment focus. The wall is a fabulous prop to give us support and give us feedback on our alignment, so move your mat to the wall for this fun and revealing complete practice. As you use the wall's support and feedback, you will learn much about the way you transmit force through your body and where there may be imbalances and inefficiencies in your alignment. Additionally, you will have the opportunity to invert, twist, and stretch with more leverage and depth. Meet your new favourite prop! You will also need a chair.
A beautiful vinyasa yoga class which is great for anytime of the day; find space in the body and stillness in the mind. This dynamic flow starts with some gentle mobility and stretching to wake the body up then moves through a flow to lengthen and stretch you out, releasing tension in the shoulders, spine and hips. Whether you spend your day sat at a desk or on your feet, this well rounded class has something for everyone.
Glute and Core Strength
A strengthening workout for the glutes, pelvic area and core, perfect for yogis who are often over-mobile - this sequence will help to prevent injury. Great for those who those of us who sit all day who have weak or under-used glutes, we really do need this class to strengthen and prevent back pain. Also a great class for those with diastasis recti from pregnancy and/or weak piriformis/glutes (which is most of us!) -but be ready for the burn. This sequence is focused on the hip stabilisers and core muscle relationship providing a stable base for the spine to advance in asana.
Mandala Salutations:Twists & Core
This is a feisty, swift-moving mandala-inspired sun salutation based vinyasa yoga class. If you only have a spare half hour, it’s a sure and fast way to get you flowing and sweating creatively. This flow focuses on twists and core stability; it is the espresso of morning practices with plenty of core work and some feisty moves. Expect lots of lovely twists, twisted lunges and twisted half moons and inversions. This is a Mandala journey, so you will be moving 360 degrees around your mat, so perhaps watch the class first to find out where Katarina takes you, or listen intently, as you won't always be able to see the screen. This change of perspective is a perfect way to change the way you look at life, getting insight from new ways of seeing things. The class focuses on twisting and rinsing out the body; igniting Agni (internal fire), strengthening our core and activating Manipura chakra, our source of willpower and transformation, this class is tough, fast and fun. We recommend you do a warming up practice and a relaxation practice afterwards, but this one is the pure-flow for those who just need to move! You will need two bricks.
Mandala Salutations:Hamstrings & Inversions
A dynamic, swift-paced mandala sun salutation based vinyasa yoga class. Mandala salutations move 360 degrees around the mat, this flow focuses on hamstrings and working towards inversions. Class gets started straight away, you'll find plenty of hamstring-opening poses to get you stronger and prepare you for your inversion practice. This class is tough, fast and fun. We recommend you do a warming up practice and a relaxation practice afternwards, but this one is the pure-flow for those who just need to move! This class is inspired by my self practice, when i'm away teaching my retreats, and only have a spare half hour to make the most of! You will need two bricks.
Permission To Play: Anemone
Playful Movement: Core Integration
Build your strong core with this playful movement class to cultivate integration in the way you move with your body. Strengthen your abdominal region and harness directional clarity in your movement to encourage connectivity of both the upper and lower extremities through your centre. A wonderful class to learn the correct, strong and stable technique for doing many ab strengthening exercises. You will need two bricks.
Finding Strength & Flexibility
In this strong, challenging vinyasa yoga class we explore the edge of flexibility and mobility. Learn to be strong as well as flexible, challenge your boundaries and progress your strength, mobility, flexibility and balance through both the upper and lower body and into the core. This yoga class builds gradually and gracefully from the ground through to flowing sun salutes, arm balances, standing poses, into the peak pose of Utthita Vasisthasana. You will need a strap.
Arm Balance Party
This full vinyasa yoga class aims to make arm balances fun and accessible for everybody. Go step by step into the poses, including crow, side crow, and side plank variations, together with modifications or alternative paths to the full yoga pose if it doesn’t happen today. You will need a yoga brick and a good sense of humour.