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Creating Internal Lightness

Intermediate II
In this all levels hour long flow class, you will explore how the elusive mula bandha can be practiced and incorporated into all the poses of your yoga practice. Not only will practicing mula bandha help to create lightness and ease in your yoga practice, learning to access and tone the pelvic floor will also support your functionality in daily life.
Equipment:
  • Block
Style:

Comments

Existing Comments

perfecta25
perfecta25
January 18, 2019
Comment:

such a valuable and much needed tough practice! Awesome!

nconsbruck
nconsbruck
January 18, 2019
Comment:

That was new for me, great instructions! I saved to visit later; I need practice :)

nconsbruck
nconsbruck
January 18, 2019
Comment:

That was new for me, great instructions! I saved to visit later; I need practice :)

gym1004
gym1004
January 18, 2019
Comment:

Thank you Rachel. I feel my core is stronger and physically well-balanced after the challenge.

littlef00t
littlef00t
January 17, 2019
Comment:

Really helped understand mula bandha and apply it to my practice :)

micjea
micjea
January 17, 2019
Comment:

Very cool sequencing but the amount of extra instruction offered made it very challenging to keep breath and poses in pace with one another. Perhaps another go now that I know what to expect would make it more enjoyable.

Lemon
Lemon
January 16, 2019
Comment:

I really liked her unique take on those classic movements we’ve all done thousands of times. This is a great full practice for days when you have extra time.

mia.bergstrom2
mia.bergstrom2
January 16, 2019
Comment:

What an incredible practice!!! Rachel makes you so aware of all of the strength coming from the core. I loved this practice! Thanks Rachel!

janok
janok
January 16, 2019
Comment:

Loved this class! Great core workout with a nice flow.

ragged sky
ragged sky
January 15, 2019
Comment:

This sort of thing is rarely done but such a good thing to teach! I really enjoyed it.

catoufou
catoufou
January 15, 2019
Comment:

I have learned so much in this class! Thank you Rachel

Rbreid73
Rbreid73
January 14, 2019
Comment:

Totally amazing class from Rachel. Echoing other comments, that was far more challenging than I expected. Engaging mula bandha takes considerable effort, but I loved the challenge in really engaging the subtle body through such an engaging sequence. Brilliant!

annavansickle
annavansickle
January 14, 2019
Comment:

Love how Rachel explains and walks through the details of the pose. Thankyou!

debkiger
debkiger
January 14, 2019
Comment:

That was HARD! Rachel is a fantastic instructor.

rachelmccreesh
rachelmccreesh
January 14, 2019
Comment:

Really appreciated the focus on your mula bandha. It was so helpful and I learned a lot. Thank you Rachel!

SuzannaKate
SuzannaKate
January 14, 2019
Comment:

Rachel helps make the seemingly impossible seem very doable. Thanks for the great instruction in this one!

tibig
tibig
January 14, 2019
Comment:

Quite a hard class but a lot to be gained from it. Thanks.

Beli
Beli
January 14, 2019
Comment:

I find this class absolutely wonderful. Great attention to the core and pelvic floor, fun to do and original. Thank you, Rachel

yogiAndermoser
yogiAndermoser
January 14, 2019
Comment:

Rachel's cueing is amazing! So easy to follow - and to picture what I am supposed to be doing and feeling. Love, love, love!

Lilalou
Lilalou
January 13, 2019
Comment:

There's something very frustrating about this class, the movements don't have the normal feeling of release and you can't really 'sink' into a lot of the poses, but at the same time you're completely relaxed by the end. Definitely one to come back to.

the.yoga.lover
the.yoga.lover
January 13, 2019
Comment:

Feeling AMAZING after this class. It's been a very physically active weekend for me and these sweet sweet stretches, while difficult, really released my hamstrings, hips, and low back that are tired from other workouts. The focus on mula bandha forced me into an intense mindfulness and total mental presence during this practice - made it that much more amazing.

tali
tali
January 13, 2019
Comment:

Some day I will get that amazing lift that Rachel has! Very good class with a lot of foundational work

Dnakagawa
Dnakagawa
January 13, 2019
Comment:

I couldn’t make time until the evening. This was wonderful flow to end the weekend.

Namaste.

Nforseth
Nforseth
January 13, 2019
Comment:

Wow lots of new learning in this. Great cues for forward hop!

Frankie117
Frankie117
January 13, 2019
Comment:

Perfect flow ! I have to say that I was intimidated by having two longer classes back to back but this was a great follow up to yesterday 's class .

duroc017
duroc017
January 13, 2019
Comment:

I did this practice in one of the last challenges offered here and I hated it! But, today, it actually felt pretty good and I felt much more capable of engaging mula bandha, so the practice felt much easier.

smaier
smaier
January 13, 2019
Comment:

Challenging and wonderful. I feel like I always learn something new with Rachel, and my hamstrings always get a workout.

hegland
hegland
January 13, 2019
Comment:

I really enjoyed this class! Rachel is one of my favorites and this was a great class for really understanding how to incorporate mula bandha into your practice.

Luna.Fjora
Luna.Fjora
January 13, 2019
Comment:

Very interesting class to get to know how and when to contract the pelvic muscle. The block really helped with this. Learned how to finally do the hop to the top of the mat efficiently. Thank you Rachel.

jessicasilverthorne
jessicasilverthorne
January 13, 2019
Comment:

I had done this before, so I knew it was hard, but a good practice and I do feel a lot more flexible after.

shannypants
shannypants
January 13, 2019
Comment:

I have a sincere love / hate relationship to this class. It's probably the class on this site I've done the most and I feel like I always learn something, and will keep coming back to it because I feel like there's still a lot to learn here. But OH MAN do I actually hate DOING it. It's tough stuff for me. I can't flatten my hands in a forward fold anyway, let alone walk from down dog to forward fold HEEL FIRST. Argh argh argh! It's a total ego blaster on every front. But there's so much meat here. And I'll keep showing up for it.

ButteryLeslie
ButteryLeslie
January 13, 2019
Comment:

Wow. Challenged my focus and my strength. Thanks for the lessons!

carrie31
carrie31
January 13, 2019
Comment:

Rachel this class was perfect timing! I have been thinking this past week about mula bandha and what is it? How can I feel it properly? When am I even supposed to be engaging it?? This class was GREAT for cueing, explaining and giving us opportunity to experience mula bandha. Wonderful flow that I will incorporate into future flows:)

nicoltura
nicoltura
January 13, 2019
Comment:

This class made me rethink all of my transitions and breathing around my pelvic floor. The class doesn't seem too challenging at a glance but once you follow all the ques it becomes significantly more difficult. Great class to go back to basics and redefine your postures.

Boug
Boug
January 13, 2019
Comment:

needed to be very mindful to complete this practice. exhausted mentally from focusing on the pelvic floor.

rcook360
rcook360
January 13, 2019
Comment:

This class reminded me of the importance of the core in every move. Even though the movements were slow, they were just as challenging as a fast paced sequence. Thanks to Rachel for the great instructions!

saray
saray
January 13, 2019
Comment:

First time I've really understood the connection between breathing and Mula Bundha, and it really does help lighten the whole practice.

mjtetrick
mjtetrick
January 13, 2019
Comment:

Very challenging class. Will definitely revisit, as this is an area I do not feel I have fully grasped, but am a step closer thanks to Rachel's class.

Csteele21
Csteele21
January 13, 2019
Comment:

Hard class today after a 6 mile run, but good for IT bands