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A Balanced Approach

Intermediate II
(75 Reviews)

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This intermediate vinyasa flow with Tracey is a full spectrum practice that focuses on our connection to the midline and includes the front, back, upper, lower and both sides of our body. No props needed here!


  • None


  • Hips
  • Vigorous/Energy
  • Whole Body
  • Spine
  • Flexibility
  • Core Strength
  • Balance
  • Legs and Feet
  • Neck/Shoulders
  • Lower Back
  • Arms/Hands


  • Vinyasa/Power Yoga
November 21, 2023

Wonderful class. I can't however hold a twisted down dog. Even if I only hold up on my thigh I have to keep coming out of it. Should I change the position of my feet (shorter or longer, wider or narrower) or do something else? Thanks in advance.

Comment Replies

Tracey Noseworthy
November 21, 2023

Thank you for you question ~ I would recommend shortening your stance ( walking the feet a little closer to your hands ) from there lean into your hold and stretch your heart toward your thighs as you 'always' stay connected to your core connection. If you feel you need to release after a breath or two that's fine .... practice the same on the other side and then settle back into rest. You will build strength and flexibility with repetition even if you hold for a short period of time. I hope that helps and please feel free to reach out anytime if you have more questions. :)

October 24, 2023

Beautiful practice with excellent cue-ing. A challenging hug. Nice way to end the practice. Thank you Tracey.

July 4, 2023

I love this flow and particularly enjoyed the bit of breathwork near the end. Thank you, Tracey!

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