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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

Nancy_
Nancy_
January 13, 2019
Comment:

I would describe this class more as a "from beginner to intermediate mulabanda tutorial". I tried to do it without the blocks and I would highly recommend to use it, as some exercise are very difficult to do without it.

hunang
hunang
January 13, 2019
Comment:

That was certainly a new way to look at familiar poses! This is an interesting class.

katmbern
katmbern
January 13, 2019
Comment:

Great class to refocus awareness while practicing. Thank you!

Jenny Claire
Jenny Claire
January 13, 2019
Comment:

As always, Rachel brings fresh perspective to familiar poses, keeping clear focus and precision in each asana. Thank you!

Riikka
Riikka
January 13, 2019
Comment:

Wonderful class,truly helps you to find your core

StephanieVM
StephanieVM
January 12, 2019
Comment:

This is my first video with Rachel Scott. She has a really accessible teaching style. The work was challenging, and I appreciated the focus on the pelvic floor. Great video!

katie_simpson
katie_simpson
January 12, 2019
Comment:

It doesn’t matter how many years I’ve been doing yoga for I got so much out of this class. A gentle reminder of how to be aware in practice. Thank you Rachel Scott !!!

grundelita
grundelita
January 12, 2019
Comment:

Great class for bringing intentionality back to your practice.

epurcell
epurcell
January 12, 2019
Comment:

Really helpful clues throughout the practice for activating the pelvic floor, which I tend to forget in the middle towards the end of practice.

EiMertens
EiMertens
December 9, 2018
Comment:

Thank you so much for this class! The detailed instruction helped me so much. I started doing Rachel’s Well Rounded Challenging Beginner class about a year ago and it really helped me understand the foundations so much better. This class took that to the next level for me. I’m going to try to do it regularly. I think I finally understand how to do the hop now. Maybe someday I’ll get my feet close to my hands. :)

Rachel Scott
Rachel Scott
December 13, 2018
Comment:

You are so welcome!!! I'm so happy to hear that these classes are helping to support your practice :) The hop is one of those things that takes awhile to get for sure. (Even after all this time, some days I've got it, and then some days I feel as heavy as an elephant LOL). So glad you're here in the community. XO

bettina.hamelin@gmail.com
bettina.hamelin@gmail.com
November 25, 2018
Comment:

Loved the intensity of this class, creating much deeper awareness of the pelvic floor throughout the practice. Tough and rewarding! Thank you!

ktlady
ktlady
November 18, 2018
Comment:

I needed to try something new today and this was just what I needed. Your cues helped me see how differently I could focus and use my body to move through challenging poses. I modified a lot, but thoroughly enjoyed playing with each movement of class and exploring what worked for me. This was challenging, but uplifting and I look forward to trying it again!

Rwasser
Rwasser
September 15, 2018
Comment:

Rachel, you are always so intentional and clear with your cueing. Thank you. I was feeling very heavy physically, emotionally- I DO feel lighter now.
Thank you so much!

Rachel Scott
Rachel Scott
September 16, 2018
Comment:

It's so good when changing our physical state can change all the other stuff (mental heaviness, emotional heaviness), too. AMAZING :)
xo

duroc017
duroc017
September 2, 2018
Comment:

I know this was beneficial for strengthening my practice, but man, it was tough! I consider myself to be at an intermediate level, but clearly I still have some work to do on mula bandha! I wished there would have been some moments to rest and stretch throughout the practice because I found myself getting pretty tired during some of those tedious, slow movements of the practice. I guess I should probably keep coming back to this one periodically, but I just wish it a was more joyful. I guess I need to bring my own joy next time!

ama_L
ama_L
September 1, 2018
Comment:

This class was very challenging for me as I have rather tight hamstrings. This class stretched them out a bit and showed me where I have more room to open up. I sweat so much throughout the hour because I had to work hard to make it through but I ended the class feeling great!

sylvieca
sylvieca
July 27, 2018
Comment:

Really loved this class, thank you Rachel. The constant awareness to the mula bandha is so useful!
Bookmarking this one!

lcf805
lcf805
July 10, 2018
Comment:

Thank you Rachel!
I am getting a much better handle on how to activate the Mula Bandha each time I take this class - this has been a hard concept for me to understand, and I think your instruction is just what I've needed. :) This class also does wonders for my back, it has been bothering me a bit as I've been getting back into a regular running schedule. I am definitely going to put this class in my regular rotation, it one of my favorites!

David Procyshyn
David Procyshyn
June 5, 2018
Comment:

Thank you for the feedback everyone. I have changed this class to intermediate.

estherggg
estherggg
June 2, 2018
Comment:

I too woul not categorize this as beginner level. Rachel Scott is a lovely teacher, and the mula bandha reminders were welcome. I liked the drawing of the mind to fingers and toes, which are often neglected. Not a few of the poses are aspirational only for beginners, and I might make this clear to folks before they embark on this class. Thank you.

alaiel
alaiel
May 13, 2018
Comment:

Thank you. Your instructions are so clear and soothing that it encourages me to extend myself. Some of that extension is challenging but that's how we grow... I appreciate your teaching very much. Namaste

dixiemarie
dixiemarie
May 9, 2018
Comment:

Thank you for this challenging beginner class. I would agree that it is more of an advanced beginner or beginner intermediate class. But it pushed to me my limits and was great!

Irishlove
Irishlove
May 2, 2018
Comment:

Parivrtta Janu Sirsasana is a difficult posture (@ 48-51 minutes) as well as a few other elements in the posture work (standing splits) which I would not consider only beginning work. There are other examples, but I feel this practice whilst refreshing elements of Mula Bandha is more an advanced beginner to beginning intermediate. I know a lot of beginners that would be quite frustrated at some of the work. I thoroughly enjoyed it, but it's not for a beginning beginner. Namaste from Ireland.

Melanie Lichtinger
Melanie Lichtinger
April 25, 2018
Comment:

Loved this class! Rachel is so motivating and innovative - you never know what comes next! :-)
Great mulabandha foundationals - wished I had those earlier in my practice. Makes such a difference.
This class could be also (is there a double category option?) classified as intermediate (since us intermediates could use it, and since it was at times challenging. Personally I'm really glad I picked it today - the title and that it's taught by Rachel inspired me.
Oh, and how about a series with Rachel about Foundationals for Beginners & Intermediates? Thinking of Yoga for your Feet by her as another example, also wonderful.

As always, thank you DYWM team for the great quality and variety of classes you offer!

Melanie Lichtinger
Melanie Lichtinger
April 26, 2018
Comment:

Cool - good to hear that, David!
Thanks for your kind reply!
Also, I was thinking / wishing: Wouldn't it be great to have a live-in-Victoria Do Yoga With Me Festival / weekend?!
Meet the teachers in person, meet your DYWM local peer peeps!
Would build local community - who knows what comes from this, and be extra exposure for the platform.
And of course (just kidding) free for all DYWM subscribers, or at least for the one who gave you this tip? LOL!

David Procyshyn
David Procyshyn
April 27, 2018
Comment:

You're full of great ideas, Melanie! That is a good one as well. We are actually in the process of organizing retreats around North America for 2019, including New York, California and one at Hollyhock on Cortes Island. Nothing yet in Victoria, but it's on our radar.
Take care,
David

Melanie Lichtinger
Melanie Lichtinger
April 27, 2018
Comment:

Well - come on, you gotta do something on the hOMe turf!
And let me know when you're ready to hire me as a creative idea contributor :-)
The Astrology chart and cycles of DYWM are also a treasure trove of inspiration - just saying :-)

In the meantime,
Blessings for the Wesak Moon of the Buddha - the Full Moon in deeply processing Scorpio - calmly sitting Taurus!

Dusty Cobwebs
Dusty Cobwebs
April 24, 2018
Comment:

Learning to "pick up blueberries" and walking to the front of the mat with your heels are just some of the many alternative ways to create a core connection in this excellent, fun class. Thank you so much, Rachel!

pathstar
pathstar
April 18, 2018
Comment:

This practice included so many delicious details and was inviting into the depths and quiet spaces as well as stretching out into some unknown poses and places I would not have thought possible with my body. I feel refreshed, invigorated and sooooo grateful! THANK YOU!

Deborah Lilly
Deborah Lilly
April 17, 2018
Comment:

THANK YOU RACHEL! Exactly what I needed/need! In fact I was just about to ask for this kind of support having been doing David's wonderful kapalbathi (Quickie Digestion class) breathing exercises to help my singing, and found that the downward pressure challenged my pelvic floor. In fact if you or he would a yoga breathing with pelvic floor consciousness; that would be great. Meanwhile, I so appreciate this class! You've found new ways to access the perineum, especially in downward dog - that's great. Love the use of the block at the beginning; it really helps to focus on that special secret and somewhat neglected point.. Onward and upward!!

nipper
nipper
April 16, 2018
Comment:

Enlightening. Learned so much from this class. Yes it was challenging but I was able to to make progress and really feel how to better move and balance. Totally motivating. Thanks much Rachel.

karen77ca
karen77ca
April 16, 2018
Comment:

I was so excited to see another new class instructed by Rachel. I was not disappointed! Some aspects were quite challenging. Great focus on the core. I would have liked a bit of wrist stretching since we spent alot of time on our hands and my wrists felt quite tired and a bit sore.

Nyamyj
Nyamyj
April 15, 2018
Comment:

Thank you. I am working on this in my yoga practice. As a beginner, I am always so grateful to get deeper into engaging areas, such as my pelvic floor, that I have been unaware of during practice. I will defintely be revisiting this often. It is becoming more apparent to me that I have such a weaker left hip and shoulder. This practice helped me feel that at times and work to balance and strengthen. I really enjoyed working on the transitions between plank, cobra, and downward dog. So excited to experiment with that and practice to get it with ease. Thank you for a wonderful class Rachel. This is so important as a beginner to help build this foundation. Namaste.

hollysansone
hollysansone
April 15, 2018
Comment:

I have always admired the lightness of Rachel's 'floating jump.' Although there are many postures available to me in my practice, I have always lacked a lightness in jumping to the top of my mat. Trust Rachel to offer yet another unique and skilful class! I have much to learn from this beginner's class, and may soon unlock a bit more 'float' through the pelvic lock :D --It makes so much practical sense, and yet I wasn't doing it!--
Thank you DYWM, and thank you Rachel. Always grateful.

PeacefulRN
PeacefulRN
April 14, 2018
Comment:

(I would not classify this as a Beginner class) I have been practicing yoga for 6 years and I wish I had had this type of instruction earlier. Rachel's precise cues and specific instructions are wonderful - and using the block, especially in the first art of the class was a revelation! This led to feeling so much more stable in the standing postures, and I have never felt lighter when jumping from downward dog to standing forward fold. This class was an unexpected (and welcomed!) challenge. Thank you.