Advanced Power Flow

User avatar for Fiji McAlpine
Instructor Fiji McAlpine
Average: 5 (83 votes)
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Fiji prepares you for a challenging, creative series of challenging poses by strengthening and stretching the body and building your energy and confidence, preparing you for the hard stuff. Fiji makes this class fun, lively and safe in her clear instruction and encouragement. The music playlist is provided by Yogitunes.

Equipment: None
Style: Vinyasa Yoga, Yoga for Strength


Active or relaxed twist at the end?
Catfish 1 month ago

I have let way too much time go by in between sessions of this class. It's SO good.

I've run into a question near the end of the class - when we are doing that awesome dynamic twist/stretch on the floor, how active or relaxed should the pose be? As in... should I be using my core to encourage my hips and shoulders to be moving opposing directions? Or should this be more of a relaxed, gravity-driven twist? (Or maybe a little of both?)

Thank you so much for your classes, Fiji. You've set the bar very, very high as far as yoga teachers go. :)

reclined twist
Fiji McAlpine 1 month ago

Thank you for your wonderful comments and question. You are right about this twist being a little bit of both, effort in leaning and anchoring your base and surrender letting gravity do the "work" in the pose. In these twists I like to observe the changing sensations of the inhale and exhale, and I try to allow myself to move more deeply into the twist as I soften on the exhale.

Great class!
Shelley Wilson 2 months ago

I’ve been away from yoga for almost a year now. This class was great. Challenging and something I can work to master!

karen77ca 1 year ago

I am just starting to play with some of the advanced classes and find this one is a great challenge allowing me to be successful alot of the time while not making me frustrated!

Bouncing hips or not
Purpleme 1 year ago

Thank you so much for this class, that I am returning to again and again. I really enjoy the slow pace and calming style that gives me the best opportunities to be in the moment, challenge myself and accept, what I'm not yet capable of. I have been wondering, why Fiji in her classes often encourage you not to bounce the hips down as you jump forward. Why is that?

Not bouncing hips when jumping forward
hlane 1 year ago

Hi, bouncing the hips can be jarring and put too much quick stress on the knees, hips, and lower back. When jumping forward with two legs rather than stepping, if you use your abdominal muscles and try to land with nearly straight legs -- slightly bent and definitely NOT locked at the knees -- the impact is softer. Fiji, I hope that's the right explanation!

Thank you - makes perfect sense :-)
Purpleme 1 year ago

Thank you for the explanation - it makes really good sense :-) Althoungh I was told from other yoga teachers that engaging your abdominal muscles not to hurt your knees and hips while jumping forward was supposed to make you land as lightly as possible (like a cat) - even if it meant bouncing your hips quite a lot.... Does that make sense to you?

That was some good yoga.
mntmadre 1 year ago

That was some good yoga. Helped me to struggle, in a good way. Gave me the presence to accept myself where i am and to see just how beautiful that acceptance feels. Namaste.

A go-to class for busy days
saxorax 1 year ago

This is a great class that always makes me feel challenged! It's a bit shorter than many of the other advanced practices, so it's great for busier days. I love the inclusion of headstand and handstand as well.

The little big class
Fiji McAlpine 1 year ago

As a mom of 2 little ones, I know all too well the need for a great practice in a short time frame! Glad it is working well for you too!