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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!

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Comments

Existing Comments

Alex1179
Alex1179
November 14, 2017
Comment:

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

Joan.
Joan.
November 10, 2017
Comment:

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

Lyn
Lyn
November 9, 2017
Comment:

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.

Verab
Verab
October 31, 2017
Comment:

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.

asio_charmer
asio_charmer
October 11, 2017
Comment:

That was such an active yoga class. Pretty quick pace, but I agree with other people in that, Rachel was very reassuring and checked my alignment with her voice alone. Great stuff. Broke quite a sweat and still yet a great precursor and segway into some meditation.

Becky in TX
Becky in TX
September 30, 2017
Comment:

That was Excellent. I am so grateful for the way you remind us throughout to engage the core and realign. Rachel, you have a beautiful voice which is so reassuring when I'm about to think I can do no more. I can't wait to try the future sessions. This one deserves to be revisited and enjoyed again and again.
Thank you

Dasha
Dasha
September 29, 2017
Comment:

Thank you Rachel for this nicely equilibrate class - an amazing start of the day. Highly recommend to everyone. Thanks for your voice and smile!

mbv
mbv
September 27, 2017
Comment:

I am a devotee of the wonderful Mellissa Kreiger and like other commenters am trying to get out of my beginner comfort zone. This class is excellent. Clear direction, great pace and a good workout. Looking forward to the next two.

Evinrude3
Evinrude3
September 17, 2017
Comment:

I love it! I am always quite afraid of doing camel pose, but this way of explaining it is great (what I appreciated most is the way Rachel explains how to get out of the pose). Thank you!

Fawnglen
Fawnglen
September 13, 2017
Comment:

It's definitely challenging particularly in term of strength. But a great feeling after finishing! And the way of doing camel pose is simply great. With no fear to hurt my lower back i can enjoy the pose so much better! Thanks Rachel!

brendasana
brendasana
September 8, 2017
Comment:

Thank you for this beautiful class! I am probably somewhere in between a beginning and intermediate yoga student, needing to work on strength throughout my body, but mostly in my core since I have some lower back and sciatic issues. I try to focus on my core throughout every yoga class, but the constant guides throughout this class really keep my mind and body focused.

Kalay
Kalay
September 4, 2017
Comment:

What a wonderful practice!! So cleansing and energizing . Do you have the other 3 classes up on the website?
Thank you so much Rachel!

jmt905
jmt905
September 3, 2017
Comment:

I absolutely loved this class. Not a surprise with Rachel, as she's a wonderful instructor who cues poses just about perfectly every time. Great moderately challenging flow that still has strong emphasis on good form. Also, not at all related to the class itself, but Rachel's pants are super cute :)

allisonblair
allisonblair
September 3, 2017
Comment:

I have not taken any classes with her prior to this one. I liked her cue words, as they helped me envision what to do. (Ive found that a lot of yoga is imagining what your muscles are doing.). I like the modification suggestions as they enable me to participate in a move even if I feel it is beyond my current ability.

I LOVE sun salutations/vinyasa yoga. (In my head I call it the "bootcamp" of yoga). I enjoy a vigorous warm up. It makes me feel awake and strengthened and ready to take on the poses that require a hold.

I think a lot of times we get frustrated at our abilities. One lesson of yoga I learned thus far: dont take yourself so seriously. Balancing poses are a challenge for me, and when I fall, I find myself laughing. Its okay, I know I will get there. I think her class offered a wonderful challenge all around. I was sweaty but stronger for having done it!

tavasz
tavasz
September 2, 2017
Comment:

This was the first time I moved into camel pose without my lower back protesting. Thank you!

bcun20
bcun20
August 28, 2017
Comment:

Thanks Rachel love your class. Was a great mix with modification levels added in for beginners or intermediate. All your alignment cues were very helpful to build to camel pose with out any compression on the lower back. Great start to my morning. Thanks.

Melekeda
Melekeda
August 27, 2017
Comment:

its a nice western class with full of logic and hope and i didnt see anywhere its a beginner to intermediate flow. i will practice this if i want to beat someone that day :)

HeatherSue
HeatherSue
August 25, 2017
Comment:

I found this class to be both energizing and grounding. I appreciate the focus on core strength, as often this can be overlooked in other yoga classes. I've found my yoga practice improve significantly since I've started targeting my core muscles specifically over the past year or so (as well as my running, posture, etc...). Personally, I much rather do a yoga class that incorporates a lot of core work, than just doing reps of 'traditional' ab exercises. I found Rachel's instruction to be very clear and well paced throughout the class. I'll definitely be coming back to this one again!

gypsyrasa
gypsyrasa
August 25, 2017
Comment:

I love Rachel's classes. I come to them to learn about alignment. However, I am commenting because I feel doyogawithme with classes like this one, just like many online yoga resources, is bowing to the Western approach to yoga (that it should feel like a tough gym workout) rather than teaching challenging but beneficial, therapeutic yoga -- I feel this type of class encourages people to skip all the alignment learning and force themselves into the depth and speed the teachers are capable of. Where are all the true intermediate classes, ones that bridge the beginner core classes on this site with the speed and depth of poses presented in this class. I wish I could get an objective estimate of how many of this site's users can effectively do the speed of vinyasa that seems the norm in the "intermediate" classes, just as in this one. I don't feel most users would be able to judge whether they are doing their bodies good going at the speed/depth of this class; I bet if a teacher watched them, they would be put back in a beginner class, where their body can actually improve. I challenge doyogawithme to create true intermediate flow classes that are halfway between a beginner class by say Melissa Krieger (wonderful teacher), and this masterful but more advanced fast vinyasa flow class. I bet many of this site's users are not experiencing true therapeutic yoga at this pace, they just don't know it, and doyogawithme is doing them a disservice when they present more advanced classes as intermediate classes, without even modifications offered.

Dusty Cobwebs
Dusty Cobwebs
August 25, 2017
Comment:

I agree with you 100%. I am finding it difficult to transition from beginner to intermediate as I have yet to find a class that fits between the two. I do a lot of stretching and yin classes throughout the week with two to three short vinyasa classes in the hope that I improve enough to do the longer intermediate classes on this site. I also modify heavily during those classes to accommodate my lack of strength and flexibility.

David Procyshyn
David Procyshyn
August 26, 2017
Comment:

Hi there.
Thanks for the comment. Can you help me understand more specifically why this class is not a good bridge from beginner to intermediate? I'll explain why I ask. I feel that Rachel takes a significant amount of time establishing the basic principles of alignment and core stability in this class. In fact, I find her to be incredibly efficient and clear. I'm thinking that your issue may be with the series of sun salutations, which are designed to warm up the body, rather than emphasize alignment and getting a good stretch. They can feel too quick and can frustrate a beginner yoga student who is wanting to establish the pose properly before moving on. Does that sound right for you?

Also, keep in mind that we are attempting to provide the full gamut of variation on class themes, difficulty levels, styles and duration. Some students are looking for a class that provides no modifications. We also have plenty that do. And, once you learn the basic principles behind establishing core stability and alignment so you can do yoga safely, they can be applied to every class that you do. That is why we have such a comprehensive Yoga for Beginners page, along with the program 'Establish Your Core Stability and Strength', which you can find on our Yoga Programs page. We also have a program called Beginner Progressing to Intermediate on the same page.

We may be putting together more programs and challenges that will suit your needs. But in general, we do take safety very seriously and part of it is designing classes that help students progress from one stage to another with all of the tools they need.

Again, I appreciate your comment. Let me know if you have any other thoughts.

Take care,

David

Fawnglen
Fawnglen
September 13, 2017
Comment:

I think the sun salutations are a bit fast paced which makes beginners "out of steam" a bit too early in the class. Overall i think it is indeed beginner to intermediate transition level. Poses are anyway. The hard part is the strength but thats the purpose of the class anyway. I'm sweating all over with the class but loved it!