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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

jboydstun
jboydstun
January 13, 2019
Comment:

Great class and reminder to include the lightness in all practices. Thank you Rachel. Namaste.

kerskine
kerskine
January 13, 2019
Comment:

This hour long class had wonderful flow. The slow movement was a delightful challenge.

Majcom
Majcom
January 13, 2019
Comment:

Thank you Rachel. Wonderful class, not sure how to spell mula bunda....but I found it!!! Namaste!

JennS
JennS
January 13, 2019
Comment:

I’ve done this class a few times before, and it’s an excellent one to revisit for it’s precise guidance on alignment. Jumping forward is challenging for me and Rachel’s instructions help me to do it with a little more gracefulness.

saradi
saradi
January 13, 2019
Comment:

Great class! It was hard to tap the back of the hands with the toes! Thank you!

spiderlilz
spiderlilz
January 13, 2019
Comment:

I thought this class was interesting. It was very strange to incorporate the pelvic floor into things and proved to be challenging. I've never tried to do this before and spent a lot of the time wondering if I was doing it right. It was very interesting though.

dficorilli
dficorilli
January 13, 2019
Comment:

Really liked the lift I got from this class. Felt more connected. THank you!

Maves37
Maves37
January 13, 2019
Comment:

Great pelvic work, it did seem a little more like conditioning when I am typically looking for more of a flow class.

sheppard5507
sheppard5507
January 13, 2019
Comment:

Beautiful, detailed instruction by Rachel. I'm loving this challenge and I am feeling stronger and a lot of concepts are starting to come together in my mind. Thank you David and all the teachers for this awesome website!

hfortune
hfortune
January 13, 2019
Comment:

Very challenging to go slow like this, but great refresher on form!

ariellerambo
ariellerambo
January 13, 2019
Comment:

DYWM must have read my mind-- I woke up this morning feeling like I needed a reset and this practice did just that. My entire body feels lengthened and relaxed, I even feel a bit taller. Thank you for this incredible practice I will be returning to often.

deborahcb
deborahcb
January 13, 2019
Comment:

I found this class really hard and empowering too. It took so much focus to hold my pelvic floor, squeeze my thighs and also do the rest of the pose. As usual, you gave such thorough guidance. It didn't look like much was happening compared to bigger poses, yet the inner body work was incredible. I can hop to the front of my mat, but I don't think I've ever done it as lightly as I did with your instruction.

brindmore
brindmore
January 13, 2019
Comment:

Sunday fun day = lots packed into this 1 hour class!

teamtalbot
teamtalbot
January 13, 2019
Comment:

Wonderful cues for pulling in pelvic floor. I am a PT and I treat pelvic floor dysfunction. This was perfect. For myself it is hard to slow down and work on this but much needed

atenea
atenea
January 13, 2019
Comment:

A new favorite for me! This class is quite demanding, but teaches you the very basics that make your practice safer, more joyful. Thank you so much.

minus
minus
January 13, 2019
Comment:

There will be some sweet pain in days to come

MerryO
MerryO
January 13, 2019
Comment:

I definitely did not feel like doing yoga today, even throughout most of this video. BUT...the mula bandha work was really powerful. I experienced changes in poses that I've been doing for years. Thanks Rachel!

LYH
LYH
January 13, 2019
Comment:

Excellent pacing and cues.

FutureGhost13
FutureGhost13
January 13, 2019
Comment:

Wonderful class. Rachel is a great teacher who really helps me focus on each specific area of my body in each pose. Thank you!

susie13
susie13
January 13, 2019
Comment:

I appreciated the use of blocks in this practice. I've been doing the intermediate classes consistently and feel like they are perfect for where I am in my practice, but I'm not super flexible, and certain poses that I do on fingertips during other practices (pyramid, etc) felt so much stronger on blocks in this practice. Also, one thing I tend to do (b/c I need to) is use fingertips rather than palms when moving from downward dog into a lunge or downward dog jumping into forward fold. From my fingertips, I can engage core and do both these things. From flat palms, I can't. I rarely hear this as a tip in instruction, and I'm not sure whether this is b/c I just don't hear it or maybe b/c it's not a good practice, but it sure helps me out so I thought I'd mention. Thank you again for the encouragement in using blocks in this practice. It made for some fantastically deep stretches.

plainbanana
plainbanana
January 13, 2019
Comment:

This practice and I did not sync very well. It felt like everything was done one too many times, or held just a tiny bit too long. I did appreciate all the deep core work and the ending stretches were very restful.

katieandbryce
katieandbryce
January 13, 2019
Comment:

Here is a place of elegance! Here, we shower ourselves in lightness!

Deirdre
Deirdre
January 13, 2019
Comment:

Finding mulla bunda is hard, but good.

claire.c6
claire.c6
January 13, 2019
Comment:

This class really digs in to learning how to use your pelvic floor. I appreciate trying to work on floating hops and stuff even though I can't do it (yet). I feel really energized and connected with my body after this class

willbewisewoman
willbewisewoman
January 13, 2019
Comment:

I preferred this to the last of Rachel's classes in the challenge. Bookmarking this marked as "core workout"

yvette.marie
yvette.marie
January 13, 2019
Comment:

I'm so glad this practice was on the challenge - both a wonderful refresher and a wonderful practice in its own right! Thank you :)

Sarsbar
Sarsbar
January 13, 2019
Comment:

Rachel is a very accessible teacher - great cues throughout.

Elsa Avila
Elsa Avila
January 13, 2019
Comment:

I have done this before and it is kind of frustrating for me as I am little flexible and have short arms but anyway Rachel’s instructions are so clear and full of enthusiasm that I will be repeating this class. Thanks so much

kyasarin
kyasarin
January 13, 2019
Comment:

I loved this class. The walking forward from downward dog leading with heels was interesting!

tsailinda
tsailinda
January 13, 2019
Comment:

I like the intensity of today’s workout , but many poses were much more difficult than I anticipated!

kikiko
kikiko
January 13, 2019
Comment:

Love Rachel’s classes! This is a great one for understanding mula bandha connection.

sgalvin
sgalvin
January 13, 2019
Comment:

It was a great class to focus on fine tuning my practice. Love that no matter how long you have practiced there are always new things to focus on and learn. Her instruction is so calming and inspiring

jmitton
jmitton
January 13, 2019
Comment:

An outstanding flow; Rachel's clarity of instructions and her emphasis on breathing in relation to the bandhas was very helpful. I could feel such a difference in how I moved/jumped forward when mindfully engaging my breath/core. This is a practice I will continue to return to in the future.

mckiley
mckiley
January 13, 2019
Comment:

Amazingly strenuous and I can see how contracting the pelvic muscle helps so much with balance and will hopefully remember every day!

Culpritsmom
Culpritsmom
January 13, 2019
Comment:

I have practiced this class before and forgot about it. What a great class and what great reminders to focus on your pelvic floor to make every pose easier. Rachel is such a wonderful teacher.

jmt905
jmt905
January 13, 2019
Comment:

Rachel never fails to provide new ways to experience familiar poses through her creative instruction. Her playfulness and sense of humor is also on point - she had me laughing out loud at her blueberry comment! Thanks for a wonderful practice!

leelzeebub
leelzeebub
January 13, 2019
Comment:

I found this class at times challenging, but also a little hard on my shoulders from all those forward folds. I felt like I didn't go into this class with as much enthusiasm today and maybe thats why it was difficult for me. But I'll try again one day ^^