Bow Pose: Core Strength

Intermediate II

This is the 1st in a series of four classes that lead you to the bow pose (dhanurasana). In this class, Rachel brings you through an invigorating hatha yoga flow that challenges your core strength and teaches you the alignment principles that you will need to understand as you move toward any deep backbend. Her progression through core strength and deeper backbends take you to camel pose (ustrasana), just before you cool down and enter a well-deserved savasana. This class will prepare you for the next steps in Bow Pose: Hip Flexor Release, Bow Pose: Open the Shoulders, and Bow Pose: Ready for the Peak!



Existing Comments

January 30, 2021

Fantastic class; thank you! Yes, the first sequences were a bit brisk for me, coming from Beginner level classes. But I just skipped the vinyasa transitions between the right & left sides & was able to keep up. I'm glad I stuck with the class. I think my aging body needs a long practice in order to warm-up & loosen. So being thoroughly warmed up with all the standing sequences & Rachel's excellent cueing/body awareness, I was finally able to do, for the first time!:
-- From down-dog, bring my foot up to get into a lunge (instead of transitioning thru kneeling)
-- A side-plank
-- Camel
I'm super-excited about those achievements. I now have the courage to try more Intermediate level classes.

January 21, 2021

This was just a little too fast and a little too difficult for me. I bailed out halfway through for fear of hurting myself. I felt as though this was a big leap from Days 1-6 of this Beg/Int Challenge.

Nicole Tremblay
November 28, 2020

When the quarantine began in March, I started yoga for the first time in my life. I began with the very beginner classes given by David and today, 9 months later, completed each move in this class with grace and strength. Daily yoga with Do Yoga With Me has completely changed my body (I have lost 21 lbs and gained definition and so much strength), improved my confidence and my attitude. BTW, I am 56 years old. Although each instructor is good, Rachel Scott is my absolute favourite. Thank you Rachel and to everyone at DYWM for helping me get through this topsy turvy time with calm and patience in a brand new fit body!!!

November 16, 2020

Phew. I was a bit intimidated by all the comments but I wanted to finish the 7 day challenge so I gave it a go. Got to 14 minutes and had to stop. It wasn't that the poses are difficult but the pace - I just couldn't keep up. I was really really enjoying it though but I knew that at that pace it wouldn't do me any good to complete the lesson. But it is an Intermediate II so ....

October 21, 2020

Phew! I thought I was ready for this, and I guess I was because I'm still standing, but it was definitely a challenge! I got through it all until the low plank. I used to be able to hold it for a minute but I couldn't even hold it for 5 seconds. That's part of the beauty of yoga though, it sure let's me know what I need to work on. Thanks Rachel, for continuing to give us such great work outs!

September 7, 2020

This was the last class in my 7 day challenge and it felt significantly more difficult at the start. I struggled to keep up and nearly gave up but set my mind to complete it. I am so glad that I did! For the first time since I began my yoga practice six months ago, I was able to get into and hold a camel pose. I also know that this is a challenging but achievable class for me. Thank you Rachel!

August 27, 2020

I just managed to hold camel pose for the first time ever. Thank you so much.

August 26, 2020

Gosh I found that really hard and shamfully I couldn't keep up. But, I have bookmarked it for another time when I am feeling stronger. Excellent challenge Rachel.

July 20, 2020

A challenging class; and Rachel provided some new insights into some familiar poses. Thank you.

May 8, 2020

Thanks, Rachel! This class helped me to reconnect with my core while I twist. The poses are so much more satisfying this way!

April 25, 2020

Thank you so much for this wonderful class, Rachel!! I am hypermobile, which means that I need to always make a conscious effort to engage my core muscles to protect my back. In fact, until I have done this class a couple of times, I had not even realised that you have to engage your core muscles when back-bending! I now do this class frequently to help with my core work and even though I don't like core work I keep coming back for more! Also, I find that your instructions for camel pose are so good and so helpful for the back that I use them whenever I do camel pose. Thank you xx

April 1, 2020

Oh, that was so wonderful, Rachel. Thank you. Namaste

March 17, 2020

I love this class. One that I keep coming back to to advance my practice

January 11, 2020

Great workout! I have done this class a few times before and I get a great, sweaty workout every time. Thanks Rachel!!

Gilly Vanilly
January 10, 2020

A wonderful class but as a beginner I just couldn't keep up and some of the poses were too much for me. I continued till the end with a few child poses in between and although at one point I felt it was all too difficult, by the end I was inspired to come back to this class after more beginner core work. Thanks Rachel, you are a great teacher!

MaryRose Metcalfe
December 26, 2019

I worked my butt off Rachel but happy to say I could follow you. The other cardio I do in my life helps me keep up to the faster flows.

June 10, 2019

Rachel's teaching is amazing. Her instruction is so detailed and well described I feel as though I am in a private class with her and she is tweaking my poses and speaking to me personally. I am amazed at how she is able to speak with such clarity and precise instruction. It really helps with the poses AND keeps me focused - no mind wandering - too many things to think about right here on the mat! Thanks so much Rachel!

May 30, 2019

I always thought camel pose wasn't for me, but in this class Rachel demonstrated a way I could get into it. Unfortunately, my issue isn't my back flexibility - it's my quads! They're so tight. I'll keep working on it, but at least I'm started!

March 10, 2019

Thank you very much Rachel for such a perfect, thorough and enjoyable core-centric class. My body and mind loved it!

March 1, 2019

Thank you so much! Your body control is unbelievable while you give perfect directions. Amazing workout.

November 3, 2018

If you're looking for a workout - this is it. Rachel's awesome instruction helps you through it.

September 27, 2018

As usual Rachel delivers what she described: Invigorating, core, deep back bend (achieved safely)

Apparently I've been slacking off. This was a lot tougher this time than the first time I did it.

I love this class because you do get a good solid core workout and it really made me stretch my often rounded shoulders back. My low back never ends up feeling pinched when I'm finished. A testament to Rachel's great instruction and method for teaching back bend.

For the other yogis who read the comments. My sage advice is don't put fish cat food down before doing yoga. But do this class if you need a good core workout and shoulder stretch. it's a pretty awesome class.

Rachel Scott
September 28, 2018

LOL I'm so happy that this class worked for your back and shoulders. Ohhhhh! Core work is ALWAYS so tough (it never seems to get easier!) But I have a similar experience: I need to really get my core on in order to get into backbends that feel okay ;) Have an awesome day!

May 22, 2018

Well-rounded, solid intermediate practice - Rachel's crisp cues helped me to to feel stable as I got deeper into the poses. Good core engagement throughout. Bonus points for a pain-free, good-feeling camel pose! Thanks!

March 8, 2018

I learn so much from this class every time I do it. The core engagement and conscious movements instruct me in other poses and classes. Thank you Rachel! :)

February 10, 2018

This class gave me a better grasp of how to move in and out of camel pose. The way Rachel talks you through transitions is super helpful, and the 2nd /3rd videos in the series were also engaging. Many gracias.

Karol Coopman
January 13, 2018

Thank you so much for this very challenging practice. Already feeling the benefits :)

Wild Mermaid
January 7, 2018

You killed me and I loved every second!!! Thank you - that was so awesome!! I even camel'd YAY :-D

Nadja Croft
December 30, 2017

Thanks so much for the challenging class! The long, smooth moves, great instruction, and level of difficulty was perfect for a great and beneficial start to the day!

December 21, 2017

Really enjoyed this session, particularly opening up the collar bones. I am a beginner but feel strong enough to complete these classes comfortably. My only question is whether I am flexible enough...thank you for a wonderful session.

December 20, 2017

whew. challenging for beginner intermediate, requires focus. has options and breaks and is strengthening and fun!

Melanie Lichtinger
December 7, 2017

Loved the Camel access - works so much better than what I've done before, and stretches the front of the thighs so nicely, as well as core work and safety for the back.
Loots of Vinyasas in this one, phew.. but good to warm up and work the core. Nice new-to-me core strengthening practices.
I always love creative variations.
Thx Rachel & Team!

December 3, 2017

Just jumped to intermediate level, so this class seemed to me a bit challenging, pretty quick and really strong, but Rachel is so good in her instructions, clear voice and moves, knows exactly where to insist, the moment when you feel you cannot go further! Taking it step by step, you feel the satisfaction of making it, so looking forward for the next classes. Namaste

November 30, 2017

Great class. Great cues for core engagement through every move. Thank you

November 22, 2017

Love Rachel & this class but I'm having so many problems with the video cutting out that it wasn't very enjoyable or relaxing, unfortunately :(
I do pay a subscription fee as well so I hope the video quality can be improved!

December 4, 2017

This happens every time no matter what browser I use and so I have to use the browser on my TV but it doesn’t let me log in from there so I am limited to non subscriber content.
DYWM - can you help? I never get though one video fully without cutting out

November 17, 2017

lovely class! I always felt my chest and neck really tight when practicing camel pose, and this was my first go at it feeling really comfortable. thank you, Rachel!

November 14, 2017

Great class Rachel! Love howyou guide us safely through each element - Namaste

November 10, 2017

Thank you for this invigorating, dynamic flow and sweet stretches! Definitely will return to this class.

November 9, 2017

As a yogina of a certain age, this class pulled me to my edge, but I am hanging in there. Must agree that instructions for camel pose are new to me and helpful. Thanks Rachel and DYWM.

October 31, 2017

Vigorous class. I had to pause and hold downward dog several times but I will not give up. Love your voice and clear instruction. Thank you.