Elevate Day 9

Fiji McAlpine
Instructor Fiji McAlpine
Average: 4.8 (25 votes)
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This class can be done as a stand-alone class or as day 9 in Fiji's 14-day yoga challenge, Elevate. In this class, Fiji guides you through a series of arm balances including flying pigeon, firefly, and crane, helping you learn how to move into each pose with lightness and ease through step-by-step progressions.

Equipment: None
Style: Vinyasa Yoga


hayley Ryerson 3 months ago

Hi Fiji and fellow yogis!
I had the good fortune of doing this class first thing in the morning after a night of an online Alexander Technique class. I have a habit of clamping my jaw in arm balances or poses that challenge my strength in my flow classes. Today, I was able to keep my jaw and neck free throughout movement, allowing an easier relationship to exist between my head and my spine. This easy head-neck relationship translates directly to my back being long and wide, and my limbs...limber and available! I realised balance is not a static activity- it is an ongoing response to gravity's impulse conversing with our internal support. It is cool when we get out of the way! Thanks to Fiji for promoting these ideas with releasing the head before we take off, and inviting a moment to sense how we respond to gravity. I had so much fun with my Alexander-promoted ease meeting this incredibly supportive and propulsive class in the midst of the 14 day challenge. I wanted to say thank you for your very insightful and helpful instruction towards some play in arm balances, in the midst of our challenge! I felt so well prepared and limber from the previous days of yoga that I was poised for today's exploration.
Thanks to all the makers and shakers on this site!

Cattails 3 months ago

Ah, my elbows didn't care for the Rock and Roll forward to Crane/Firefly but I didn't do too bad with the first method. Maybe my arms move into the wrong position when I roll onto them? Don't know, but happy I can do Crane/Firefly somehow for sure. I am impressed with myself that I can actually balance my leg on my arms for Flying Pigeon. Maybe someday the leg with go back. For now, I am very happy that I can do what I can. I am amazed I made it that far! ; ) Thanks for making this fun. I love to try new stuff. It is good for someone to remind me it's for fun and not to take too seriously. I love when you said, "If you fall, you're only about a foot off the mat. ". Hee hee...very true. Thank you, Fiji. : ) Namaste

Kat Colorado 4 months ago

I managed to take off twice, for seconds only but I was actually off the earth. Rock'n'roll didn't work for me and my arms weren't strong enough yet or the last balance, but wow, this was amazing.

Tess Degen 7 months ago

Doing a Yoga challenge like this took my utmost patience and many weeks of starting either from the top or gently moving forward. my deepest gratitude to you, Fiji, for such specific cuing and sequence. I remain committed to doing the challenge a few times over to master the sequence with all its options.

haysnk1 10 months ago

Today was more about intention than execution. I am excited to come back to this practice and move, millimeter by millimeter, into the full expression of the poses.

nadonado 11 months ago

Whoa...this is a challenging class. I'm not following the 14 day program so maybe that's why I'm bumbling around. I've got to do this one over and over to get better. Thank you.

sng4ever 11 months ago

Challenging however powerful! You will use your upper body and you will also get a great release of the upper body.

I also learned a lot from this practice. Thanks again to Fiji!!!!

Katelynw35 11 months ago

Loved the great instructions and the way the class really prepared your body and mind for the arm balance poses. Definitely saving to my favs! Thanks Fiji

duroc017 12 months ago

This class was great. I admit that I took a good three day gap between day 8 and day 9 because I was expecting this class to be more challenging than it was and my energy levels didn't feel up to it, but I was pleasantly surprised to learn today that this class is actually pretty slow and gentle. Good practice for arm balances, and I felt very strong in all three given the extra instruction and care moving into the poses. Thanks, Fiji!