Beginner Basics in Flow

Fiji McAlpine
Instructor Fiji McAlpine
Average: 4.7 (272 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 Yoga


jerihans 4 years ago

Thank you SO much for this class! Clear instructions, challenging (for me), great cues! I took this class as part of the "Ongoing Intermediate Yoga Program" and am so glad! Helping me ensure a firm foundation as I progress in my practice. Thank you!

ny 5 years ago

I chose this class as I am focusing on rebuilding strength. I've been a fan of Fiji for years and knew that this sequence would challenge me while allowing me to get back to the mat with confidence. It did, and I was thankful for every last plank pose!

vjnils 5 years ago

I am a first time Yogi and i actually love this. I tried Yoga before and i had a lot of trouble just could not relax i felt like the instructors did not take me to the place i needed to be nor explain poses to me as we went, but this video has me hooked i feel great just after 1 session I will for sure be following and continuing along. Thank you so much.

jaims1026 5 years ago

I have been a couch potato for too long and am trying to get back into a routine. This video was fantastic! Challenging, but will allow me to follow my progress session by session. A few questions:
1. Holding a few of the beginning poses really began to hurt my wrists. Any suggestions?
2. Because I am outta shape, I couldn't transition very easily. For instance, I can't move my feet quickly up to my hands, so I need to come out of position a bit and take a few steps. Is this ok? Will I eventually be able to move fluidly? I just want to ensure I am getting the benefits and not harming myself instead of doing good.
3. Breathing. Oh breathing. I know this important, but I tend lose my breaths and make 'exhale' transitions when I am inhaling (and vice versa). Again, is this ok? I am hoping I get the hang of it.
4. Is there a number of times I should be practicing this video? 6x's a week? 2x's a week? Not sure there is a right answer to this, but wanted to check.
5. I have a belly, boobs and thighs (among other lumps and bumps) so some of the movements, my body gets in the way of itself. Again, do I just keep doing what I can until this fab goes away? :)
6. Any suggestions or recommendations are appreciated!

Thank you so much! The thing I love about yoga is it is so personal. I am only challenging myself and keeping up with myself. I will enjoy seeing the progress week to week.

Becky in TX 5 years ago

Wow! As I was rolling up into seated position I came to realize that I'm on a flat solid surface and Fiji did this on a rugged rock cliff.
I chose this today to review and correct, and saw many places that I had gotten sloppy or taken the position for granted. Thanks for the tune up.

rw2264 5 years ago

This video is great for getting an actual workout in at home with nothing but a mat. I have practiced yoga on and off for about 8 years and I'm currently trying to get back into the swing of it. I consider myself very alignment-focused but this video definitely taught me a few things in very clear, plain english. The instructions are easy to follow and the pace is manageable for someone who works out regularly but is not necessarily in the best yoga-shape. I made it through the whole video and broke a major sweat along the way.

CampHillGal 5 years ago

The beginning of the class really helped me concentrate on my alignment. You are very clear in your instructions so I don't have to look up at the screen. This video will help me in my Vinyasa flow classes. I still can't do the crow pose, but have confidence I will in the future. Thanks for this class.

Leah MacNeill 5 years ago

I've been practicing yoga everyday for about 2 months. Starting REALLY slowly. This is my first at home attempt at a flow class. Although I didn't make it all the way through it (about 50 mins then i did my own savasana) it really helped me to recognize my breath moving through and taught me some basic things I didn't know about so I can continue to practice effectively. Thank you so much! I know I have more work today and my arms are KILLING me today it is a great tool to have to continue working on. I will incorporate this into my weekly practice until i have the strength to complete it with confidence.
My main problem I struggle with is my competitiveness ... i need to leave that at the door and this class really reinforced that. Darn chatarangas and planks are killing me but I'm so determined to eventually master this important aspect of flow.

terryjw 5 years ago

As a beginner who has practised Hatha for 5 months, I found this session to be challenging yet inspiring and invigorating. The only issue I had was keeping up with the pace and speed of the instructor, which led to lack of good form, full breaths and some confusion. After trying to keep up with a particular section of quick flow of poses into one another, I gave up around 40 minutes into the video feeling frustrated and defeated.

To other beginners with average fitness levels, I would suggest a milder session and more practise until you are ready for this one.

Jenny Axelsson 6 years ago

Great class! Great to take time to hone in on the correct form. To do it correct is way harder. Great workout also.