Beginner Basics in Flow

Fiji McAlpine
Instructor Fiji McAlpine
Average: 4.7 (278 votes)
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In this class, Fiji takes you through a slow, deliberate flow practice that emphasizes the fundamentals in proper alignment. It is an intelligently guided vinyasa class that will renew your sense of connection to precise body positioning, while building the energy of a fun, vigorous power flow yoga class.

Equipment: None
Style: Vinyasa/Power Yoga


radhike 1 month ago

Hard to it in one stretch , had to do it in two sessions. Wonder how you do it on hard rocky surface. Very good and deeply narrative with the instructions.

booomkitten 2 months ago

Had to stop to appreciate Fiji's crow pose on top of those rocks! Truly hardcore. Thanks for a great class!

judegreb 3 months ago

Very good class but difficult for me so I did it in 3 separate episodes with a rest inbetween. I look forward to getting better and stronger as I continue to use this class. Thank you Fiji.

Laura Rich 4 months ago

I thought this class was great and I love Fiji's specific, clear instructions. She points out things that others rarely do and it's so helpful. This class was hard for me but so worth it.

Nikki_Paulie 5 months ago

This was a beautiful class, Fiji. Thank you. It was my first class with DYWM, and it's just what I needed. I appreciate the slow intensity, and the clearity of instruction.

I have some concern about down down, warrior two, and triangle pose. For down dog I have uncomfortable tension in my shoulders and often have to come out of the pose if I'm in it for too long. I do all of the things that instructors tell me to do: press into my hands, arms shoulder width, press into my heels, keep my hips up, keep my low abs in, wrap my shoulders into my armptis, keep inner elbows facing forward, drop shoulders away from ears, and with all of that alignment I still experience incredible tension in my shoulders. I don't know if it's because my hands slip on my map sometimes so I overcompensate. But this happens even when my hands are not slipping.

Regarding downward dog and triangle pose: I feel a pinch in my hip joint whenever I'm in those poses, regardless of my alignment. I do all the things, yet I can't bend into my front knee for warrior two without hip pinching, and I can't exetend down into triangle with that forward hip hurting.

Any suggestions?

Fiji McAlpine 5 months ago

Hi Nikki, I am happy to hear you are enjoying the classes and are curious about your practice and your body. There is no short, easy, or correct answer to your questions, though I can offer some suggestions to try. The shoulder discomfort my have to do with over gripping in that area, especially in the upper trapezius. Ensuring your hands are wide with a bit of pressure on the outer heel of the hand could help. Try putting your hands wider than you think they should be to see if it helps. Slipping is also not a great thing, a non-slip mat or some powder on you hands can help with that too. The hip pinching is someting that seems to happen in some people and lmay be a result of an overly tight hip flexor or soas. working to loosen those may help in the long run. In the meantime you could try using a block in triangle to bring the floor up to your hand and in Warrior 2 bend the knee less, working on increasing the bend over time as the pain decreases. Yoga teaches us patience

Nikki_Paulie 5 months ago

Yoga is definitely teaching me patience, and I'm really enjoying it. Thank you for your feedback. I tried applying your tips to another one of your classes today, and I find that I'm still experiencing the uncomfortable pain. I think that I have a deeper issue that needs to get addressed via a chiropractor, becasue these issues have been happening for a while now. It sometimes reaches the point of me not being able to full relax into certain poses becasue I'm so concentrated on the hip pinch or the shoulder/neck tension :-(

kris7 5 months ago

the class was good, but the obertalking really got to me after a while. i had a very hard time focusing and it would drag poses too long compared to the "other side" pose following the explanation where it becomes easier since there is less talking. I know the abundant explanations cna really help some people, so maybe this type of class is just not for me.

MaryRose Metcalfe 6 months ago

I had my doubts at the start of this class, but as my body got warmer off I went and it was great. A nice kick off to this ongoing intermediate challenge. I also got more great tips from Fiji that I did not experience before. This what I like about DYWM, lots of great teachers with different styles and tips. For this reason, I cannot think of joining another online network.