Beginner Basics in Flow

Intermediate I

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.



Existing Comments

October 19, 2021

Thank you for this great practice, it's amazing how you get into the details of each asana. With love, namaste

October 2, 2021

Good fundamentals, although I wouldn’t classify as vigorous

April 24, 2021

I had never done this video before, but I had skipped yoga for a couple days and have found myself losing some strength due to not devoting as much time to yoga lately, so I thought a could use a return to foundations, even though I usually practice along the intermediate-advanced level. This was truly wonderful. It still packs a punch because it is Fiji, but does so slowly and mindfully. Awesome!

January 13, 2021

I believe I commented on this class a number of years ago. Today I am again inspired to say thank you to Fiji for this amazing hour. I cant lie, after a few months away from yoga, I found this quite challenging, but I stuck it out and the reward is well worth it. Namaste

MaryRose Metcalfe
December 15, 2020

Thanks for the great technical tips Fiji. I had to rest just once in child pose but other than that I'm feeling great about this practice. My crow pose needs more work but I'm getting there. How you balance on that rock is beyond me. You rock on the rock!!!

October 1, 2020

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.

September 12, 2020

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

August 25, 2020

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
July 6, 2020

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.

June 23, 2020

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
June 27, 2020

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

June 30, 2020

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 :-(

June 10, 2020

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
May 31, 2020

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.

May 24, 2020

Although I’ve been doing a tough flow practice for years, the detailed instructions are incredibly helpful. Holding the poses for so long, however, is a real challenge. This class was easier this second time in the program. Thanks.

April 28, 2020

love fijis classes but she talks wayyyyy 2 much in this one i cant concentrate

March 22, 2020

I really enjoy your classes, Fiji! I needed a way to continue my yoga practice AND augment my learning during these "shelter in place" days of the coronavirus. God bless!

October 5, 2019

Great to get back to basics to ensure alignment is as good as you think. Really enjoyed this!

Nina Puustinen
June 27, 2019

I do yoga for some years. I like Fiji's classes very much. I have a bit sensitive low back, therefore I am doing yoga poses with much attention and care. Fiji's classes provide me with safe guidance and truly attach me with my own core, physically and mentally.

Tina S
June 23, 2019

Like some reviewers, I like the instructions, but after 37 minutes, I gave up trying. I watched it a little bit more then fast forwarded towards the end to shavasana. I don’t have the strength to hold most of the poses and I didn’t want to injure myself. Maybe when get stronger, I’ll try again. I did this class as part of the beginning to intermediate program.

March 5, 2019

I typically love all classes but a little disappointed on this level of class chosen for an intermediate to advance challenge. I have been stuck on intermediate for awhile and looking for the push and this was like starting over. I love Fiji's classes but no this one this one for this challenge.

November 28, 2018

This class provides so much in its 75 minutes duration. Holds can be long, so if new to power flow be sure to take plenty of breaks. Absorb the detailed cueing though, and mostly slow transitions through sequences that will stand you in good stead as you progress through faster flowing sequences in other classes. As a yoga teacher, this class is a helpful reminder that will provide inspiration and ensure I teach my students safely, broadening the reach of this class beyond the laptop in my lounge to the many others that benefit.

July 31, 2018

Even as someone who has been doing yoga for years I find a revisit of the basics can often be beneficial to my practice, and with this revisit Fiji helped me get deeper into and gain better form on a few poses that have always been a bit troubling for me. Thanks so much!
August 1, 2017

Definitely a great class. Thorough explanations of the asanas, which are helpful, however at times the explanations are also tad chatty.

July 29, 2017

I am new to Yoga. I am a triathlete with hardly any time to stretch. I primarily focus on swim, bike run with very little time to strength train and stretch. I am incredibly tight. This is my second class with Figi and I have already seen a difference. She is an amazing instructor (even better than some of the instructors at a studio!). My lower back, hamstrings and shoulders were fully stretched and the tightness was released. This is my favorite class. Thank you so much for one of the best core and strength workouts I have ever done.

May 26, 2017

Love this class. After doing 2 14 day challenges and 1 30 day, I wasn't sure where to go next. Did this class as part of the intermediate to advanced power yoga program. Really nice to be reminded about the basics before progressing. Thank you Fiji!

March 5, 2017

So glad I chose this class today!! I am needing more beginner --> intermediate classes, as I'm starting to feel that beginner is not challenging me anymore but the intermediate is sometimes too challenging. The instruction as to how to do chaturanga properly was wonderful, I always felt I was doing that pose a bit awkwardly/not getting everything I could out of that flow/pose. Thanks Fiji for challenging me!

March 5, 2017

So glad I chose this class today!! I am needing more beginner --> intermediate classes, as I'm starting to feel that beginner is not challenging me anymore but the intermediate is sometimes too challenging. The instruction as to how to do chaturanga properly was wonderful, I always felt I was doing that pose a bit awkwardly/not getting everything I could out of that flow/pose. Thanks Fiji for challenging me!

February 28, 2017

This is some of the best yoga instruction I have ever had. Thank you so much for taking the time to go through each movement with detail.

David Procyshyn
January 26, 2017

Thank you for the feedback, everyone. Although Fiji covers many of the fundamental elements of a vinyasa practice in this class, it really is more at an intermediate level than beginner, in terms of how challenging the class is as a whole. We changed it from beginner to intermediate.

November 21, 2016

I lover her classes, they are challenging but at the same time I feel like its a reach I can attain. Like the other reviewers said, it is tough to get past the 45 min mark....but I know I will after a few attempts (weeks) and I enjoy that push.

October 25, 2016

This is a beginner's class as far as instructions go. Great tips and cues. However, I have been doing yoga regularly for about 3 1/2 months and I found this class way more challenging than a beginner's class. This is mainly because Fiji holds the poses a long time and I do not have the strength yet to hold them that long. I have been able to do other intermediate classes without as much struggle as I did with this class. Today, I wanted a long easy class...I quit at about 40 min.

October 9, 2016

Agree with other comments - awesome explanations but quite challenging for a beginner. I made it to 40 mins. I will keep trying!

August 1, 2016

The explanation of each movement is great for beginners but the physical challenge seems more apprpriate for intermediate levels. I will return to this video every so often for a reminder on alignment and movement.

July 26, 2016

What a great class! Definitely something I look forward to working towards since I too only made it to the 45 minute mark. Thanks!!

July 21, 2016

I've done this class several times. (I particularly do it a few times after I've had a couple month hiatus from yoga....) The cues are so good and detailed, it's a nice reminder of appropriate alignment. Modifications are offered to try if necessary. It makes you work, but you feel so good... Thanks!

June 30, 2016

I have been doing different beginner classes on this website for a few months (mostly hatha yoga) and I love every single one of them. This class with Fiji is definitely pushing me out of my comfort zone and on towards my goal of completing "Intermediate" classes. The poses are challenging, but Fiji does a PHENOMENAL job of guiding you through each pose. I look forward to coming back to this practice over and over so I am able to see my progression. I struggled with all of the planks to chaturanga poses, but her encouragement to simply do our best helped me understand that I need to practice patience. I do agree that it can be hard on the wrists, but I am sure with practice our bodies will adapt. BEAUTIFUL practice and I am so very thankful and grateful for this website.

May 2, 2016

Thank you for a wonderful class Fiji. I found that the level was perfect for me: I have done a few yoga classes over the years but I do not have a regular practice. The extra tips for transitioning between poses and keeping good alignment were extremely useful. I look forward to trying out more of your classes!

March 23, 2016

After only having tried yoga a handful of times, I had to stop at the half hour mark. I am not able to move as quickly as needed for the third time around in the first flow ( I think ) and found Eagle too challenging for a newbie with bad balance. Also hard on the wrists. I'll keep trying, but maybe shorter, easier classes. I like how Fiji explains everything though.

March 18, 2016

simply gorgeous -- explanations i've never had that i needed so much

March 7, 2016

Fiji is sooooo amazing. Although I don't consider this video to be for beginners (as I am), her instructions are incredible! After this video I've realized those instructions are really important and they're not usually something that's emphasized by yoga teachers. So yes: I'm a beginner and I'll definitely keep coming back to this video, even if some poses are too challenging (or even completely out of my current possibilities). Just breathe and listen to Fiji.

February 25, 2016

Great instruction. My wrists were a bit sore but I'm back on track to fitness. Once upon a time (5 years ago) I would've breezed through this flow.

February 17, 2016

This is a long class and it's not "fun" or relaxing by any means, but it will challenge a beginner to take their endurance to the next level. One cool thing I learned was how to kind of "spring" back to plank. My wrists are absolutely killing me now however. I will not do this class again because there was no relief for them during pretty much the entire practice.

February 14, 2016

Fiji is great at explaining proper form. I've been doing yoga off and on for years and found this video challenging. The second time I went through it, I tried to relax, focus on the breathing, and not be so hard on myself if I couldn't keep the form - like what Fiji explains in the beginning. The workout went much better.

February 4, 2016

I am fresh back to yoga where my only previous experience had been classes at the YMCA so this one is a breathe of fresh air for learning form. I have never had that thourough of instruction in a class, let alone a video. Thank you for explaining it in a way that I can carry on proper form. I WILL come back to this video again. Great instruction!

December 29, 2015

Thanks for introducing me to vinyasa yoga. I made a promise to myself to do some of the video, but found it very interesting and fun, so I did the whole thing. The video managed to give me a mental flow, I totally forgot the time. Being new to vinyasa (I have tried more slow paced yoga like hatha and kundalini), I sometimes had problems with breath/movement sync. Challinging myself to combine the two was also what I liked so much and what made time fly. I will for sure come back to this. I loved a real workout! I'm sure this can improve my climbing skills; core strength and flexibiity! Love from Norway!