14-Day Yoga Challenge: Day Eleven

Intermediate III

Day Eleven focuses on shoulder strength and flexibility, as Fiji threads in poses like eagle, dolphin, arm balances, shoulder stand, fish and wheel. Her sequencing keeps you focused and her guidance keeps you energized and positive. You'll enjoy this one. Click here to go to Day Twelve.



Existing Comments

December 14, 2020

This practice gives the gift of self-confidence. Fiji got me into crow pose for the first time! I mean, longer than a millisecond...this time I could actually hold in crow which I've never had the courage or strength to do before. I nearly wept for joy! Life-changing. I've been doing the 14-day challenge and noticing a dramatic shift in my practice. Fiji is amazing, thank you and namaste.

September 8, 2020

I have a question about the first part of the lesson. At around 2:40 we are supposed to transition from sitting on heels by tipping the hips to the floor. I am not flexible enough to tip all the way keeping my balance and my body straight up. Well, to be more precise, if I tip my hips all the way to the floor, I cannot keep the balance without propping myself with the hand. So, my question is: is it more important to sit all the way on the floor propping myself with the hand (which is supposed to help me stretch in the opposite direction) or can I go as far as I can towards the floor keeping the general "idea" of the pose which allows me to stretch into the opposite direction? Thank you!

May 14, 2020

In the midst of the pandemic, and 8 weeks into the shelter in place order with no end yet in sight, this practice is giving me a sense of hope, light and joy. Thank you so much for your generosity.

May 12, 2020

Though I didn't break a sweat like the other days of this challenge: this was by far the hardest day for me!
I didn't feel afraid like you warned in the beginning of the class but my shoulders proved to be far, FAR weaker than I expected! I didn't get half as far as I'd hoped. I feel very mentally tired, as well as quite tired in my shoulders and lower back.

This class was an excellent indication of where I have room to grow in my practice -while also serving as an exercise in acceptance of where I am in present. Today is also my birthday and so adds to my wonder of where I am, and where I might be in my practice on my next revolution around the sun!

Namaste Fiji, you are such a great role model.

March 28, 2020

Thank you Fiji! Your explanation and movement into Crow is super helpful.

October 10, 2019

FIji, you are an amazing instructor..! This challenge is great - it is my third round of doing it! And everytime I finish the 14 days I feel so good! Even got my husband to do it. Thank you!!

April 5, 2019

Finally, an effortless wheel pose! A Perfect lead up to the wheel. Thank you.

February 2, 2019

The dolphin pose is pretty challenging for my shoulders but I am trusting that with patience and time, things will feel a little less uncomfortable.
I am doing these classes consecutively, but not every day - I practice yoga 3 x week and do other things on the other 4 days - and I am enjoying how the classes build on one another, yet also work as stand-alone practices. Thank you for the series.

October 29, 2018

This series is AMAZING!! The warm up was wonderful and then great instruction in connecting into our shoulder strength for another base for those flying poses. Crow has been along time goal of mine and with Fiji’s instruction I was able to lift both feet off the floor today!! Shoulder stand and wheel felt good !! Thank you Fiji for sharing your gifts with us. I have also been enjoying the music in every class. Namaste <3. :-)

January 15, 2018

I absolutely loved the theme of this practice. After completing the video, I had to go back to the beginning to hear your beautiful quote one more time! "A bird sitting in a tree doesn't spend its energy and time worrying if the branch will break, because it trusts so completely in the power of its own two wings." Thank you, Fiji, for this powerful reminder!

July 23, 2017

Fantastic practice Fiji! Today Bakasana revealed itself to me! I feel strong and balanced!

June 27, 2017

I loveFiji's classes and I love this yoga challenge!!! Fiji always has a perfect way to guide you into the postures focusing on the alignement and foundations!
Nevertheless, I find that these preps for forearm stands are more demanding (and a little painful) on my forearms than on my shoulders and I am wondering if this is normal or if I do something wrong...
Great shoulders stretches!

April 11, 2017

I did the pose for the first time, for a millisecond. . . then I fell on my head, but I got both feet off the floor.

December 19, 2016

Fantastic practice, Fiji! Thank you for the beautiful imagery! My trust in the strength of my wings is growing with each practice. Thank you! See you tomorrow for Day Twelve!

August 4, 2016

Fiji, I have been following your program for ten days so far, and the discipline I have gained from waking up in the AM and doing this whether I feel like it or not has been so beneficial for me. Love the way you teach <3

August 3, 2016

This challenge is simply amazing!! Thank you Fiji <3

July 11, 2016

Another amazing class in this series! I got both feet off the ground in Crow - momentarily, but still I did it! I have always loved Shoulderstand, back in the ancient days (20 years ago) it seems every class ended with an inversion and counterpose, but that seems to have fallen away - I am very glad to add it back into my practice. Thanks again :)

March 8, 2016

I struggle with upper back pain (I'm a flutist, so spend a lot of each day in a slightly twisted position), and shoulder strengthening is the best way I've found to treat and prevent it. This was an excellent class for bringing my awareness to the muscles around the shoulder and especially beneath the scapulars, and I can feel the benefit of the strengthening and stretching already. I'm also going through a significant life change just now, and this gave me confidence in my ability to handle things. Thank you!

January 26, 2016

Another great variation, and again exactly what I needed! Thank you so much for these classes - I am loving making the time to come to the mat each day and finding it so helpful that the class is predetermined - all I have to do is show up! :)

January 25, 2016

Whew...I feel amazing...this was a really calming class. I LOVED the tucked arm shoulder stretch. I don't think I have ever done one in that exact way before. Have a blessed day. xo, Lolly

January 25, 2016

Fiji, I am very much enjoying this yoga challenge. I look forward to it every day. Today's shoulder focus was just what I needed. Keep it coming, we are getting stronger and fit because of you... and learning to fly.... :)

January 22, 2016

Thank you so much, Figi for this 14-day challenge.... the tips were helpful & very appreciated

January 22, 2016

I had been feeling a little bit spent after a busy week plus the yoga challenge, so I was not really looking forward to the class. But it turned out to be just what I needed! Loved the shoulder focus and slow, steady pace.

January 21, 2016

I can feel my shoulders getting stronger with each class, and today I thought I finally found the tipping point of balance in the crow pose for .5 second which is an amazing feeling! Thank you once again xx

Captain Burt
January 20, 2016

Another excellent class, I found myself increasingly focused on the present moment, not worrying about what new challenging pose Fiji might have in store for us next.

January 20, 2016

I enjoyed the shoulder focus here - I have had some neck and shoulder issues and I have been working on strengthening this area for a while. I love the strong focus on alignment and safety in the poses that Fiji always has. Thank you for this!

January 19, 2016

I've always been fearful of full balancing poses or stands. But this class helped me to go further, slowly, trusting that maybe one day, if it's right, I might be able to do Crow pose or Wheel. I'm halfway there, and if that's where I stay, that'll be OK. I know what it feels like to not be able to get out of bed because of back pain, so I'm sure that is where some of my trepidation comes from. But that also informs my caution and why I listen more to what my body is telling me. My wonky knee and one of my wrists were speaking to me this morning, so I was happy not to do any deep lunges or full Chaturangas (though I'm doing more planks to increase my wrist strength. Thanks for the tip, Fiji!) I'm learning so many things with this challenge :)