Finding Stability In All Poses

Beginner II
Now that you have learned how to breathe deeply and engage and strengthen the deep core muscles (bandhas) from the first two videos in this series, David shows you how to use these principles to stabilize the lower back and pelvis while stretching and doing some of the most common yoga poses. If you would like to start from the beginning, the first class in this series is The 3-Part Breath and Ujjayi Breathing and the second class is Integrating the Breath and the Bandhas. You can also find all three together in our program Establish Your Core Stability and Strength and on our Yoga for Beginners page.


Existing Comments

December 29, 2020

So interesting to go back to the very basics and find them so challenging. This is exciting work!

Christine T
October 14, 2020

Getting back to a regular yoga practice again. Thank you David for these excellent classes.

September 2, 2020

Hi David, just wanted to say that taking the time to re-visit the bandhas, with the three poses was really rewarding. I didn't realise how much I wasn't engaging the bandhas as I am naturally quite flexible.
It's a whole new level of practice!
Thank you, Dee
Ps, I find child pose very restrictive to breathe ... is that normal?
August 11, 2020

Hi David: I found it difficult to keep up with you because I wasn 't told when to breath as you were instructing at the same time. I got lost and was out of sync with your guidance. Is it possible to make an entire guidance video maybe 1 hour long of nothing but pranayama breathing with all the bandhas included...with you speaking and telling us moment by moment when to breath, what type of breath to engage, and when to exhale and begin again??? I will probably want to buy this one from your site if you make it. Just like the your video on hips, Hamstrings and lower back? I can follow that one perfectly.
I am a senior in quaranteen and I have taken up this new healthy hobby. I want to subscribe, but cannot do so right now.
'Thank you for all your expert guidance and knowledge!

David Procyshyn
August 17, 2020

Hello Angi.
Thank you so much for the feedback. That means a lot to me.
I chose not to guide the breathing in this class because I thought it might be too much for people to focus on, considering the level of detail given to alignment. Typically I do cue the breath with movement in my classes, though.
In regards to your request, do you want a class that focuses on the bandhas and alignment, but with breathing guidance as well?
August 18, 2020

Hello David: Thank you for taking the time to follow up on my comments and personal suggestions. Yes, I do want a video class that only incorporates all, or most, of the breathing /pranayama techniques so that I can learn them all (side by side), learn their differences, and learn when and how to use them while doing asanas. INcorporate the bandhas, too. I love them!! When I can see the difference between all of them, I can learn them by memory. Also, I wanted to do this pranayama class video just after my morning walk, for at least an hour. I wanted to do the breathing while I was "warm" in from the morning walk. I want to breathe...breathe...breathe energy into my body, exercising all the breathing muscles of the abdominal cavity and thoratic cavity, directing energy into all the chakras. This, I am sure, will work wonders for me to decrease anxiety and stress, and to reach the internal organs with fresh energy in the blood stream. Can you do all this and even offer breathing guidance? And, YES!! I will certainly purchase this video for my yoga video library. David, You're awesome!!! Angi Perretti

May 2, 2020

Fantastic, adds a whole new dimension to doing the downward dog. I did struggle holding the bandas when in the seated position, but this is the new challenge. Thanks David.

April 24, 2020

I’m finding these sessions extremely rewarding, but always struggle to tell if my body is positioned correctly. (Are my knees below my hips? No mirror and no idea!) but the real challenge was base of hands in downward dog. So painful by the end that I had to come out early. Makes me think my weight was improperly distributed but not sure how to figure that out. Will just keep trying.

April 22, 2020

With finger interlaced and elbows straight I'm unable to get my arms much more than 45 degrees above horizontal. Which is more important, to keep my elbows straight or to raise my hands directly overhead?

April 18, 2020

A few questions--
1. When doing the Back Strengthening series, is it okay to do the classes on consecutive days, or is it best to follow on the Day 1,3,5 etc pattern? I didn't see any direction as to why the classes are spaced out.
2. I found this class particularly challenging. I don't feel like I 'get it' fully, or even partially. The Bandhas are difficult (and I keep forgetting which one is which so I get distracted as you instruct as to whether I'm engaging the correct one!) and I found myself struggling to breath fully.
3. On the seated staff/staph/? pose, I found my lower back wanting to collapse. I need to master this class before moving on? I've been doing classes with DYWM semi regularly since fall of last year--in fits and starts! Or, just keep moving on, hoping that I'll figure out the Bandhas as I go? Appreciate some response as you're able.

David Procyshyn
April 23, 2020

1. Absolutely ok
2. That's natural and ok. The bandhas can be difficult to understand. It might be a good idea to step back to the earlier video and do it one or two more times. We also have a course in our YTT program that goes through the bandhas thoroughly, if you're interested. It's US$35.
3. Yeah, you're not alone. I was like that for many years because my hamstrings and lower back were so tight. Work on stretching those muscles and it will get easier, if you practice regularly.

No, you don't need to master the class before moving on. In fact, you might find that some classes get a bit easier, because you won't be spending so much time on such precise movements. Keep in mind that most people haven't figured out the bandhas and it doesn't stop anyone from doing yoga. It's great if you spend time learning them regularly, if you can. But you also need to have some fun!

April 4, 2020

This series is the best thing I've done since I started yoga a few years ago. I have never seen this stuff taught in physical classes. It's completely changed my practice. Thank you.

August 6, 2019

Yes! I used to be very regular with yoga and even though I was physically "strong" enough to do more intermediate classes, this class reminded me that I was just going through the motions in the harder classes.

January 9, 2019

I have learned a lot from this series. Mostly, I learned my abs are about the laziest part of my body and it's so hard to get them to do anything! Haha! I have a lot of work to do. Thanks so much!

November 18, 2018

David - Thank you so much for these great beginner foundation classes. I have been taking classes for some time and I wish I had started with your beginner videos. My practice would have been completely different.

August 10, 2018

Quick question... While in downward dog, my wrist on both sides hurt. I followed your instructions carefully. I even rewatched numerous times to ensure I wasn't missing a key element. My question is this... Where do I begin in finding the source of pain and remedying it?

Thanks so much!

David Procyshyn
August 14, 2018

This is quite common, due to all of the people who are mousing and typing all day. Wrist issues are coming up more often in classes these days.

It's difficult to know exactly what's happening with you, since it can be complicated. If you are unable to find a way to do downward dog without your wrists hurting you may want to go down on your forearms (into dolphin pose) instead. That would be the best way to remedy the situation.

August 1, 2018

Hi, this series of classes helped me return to yoga after a long while. Thank you!
I’ve noticed when I try to activate my thighs or squeeze the block between my legs I tend to pull my kneecaps upwards. Is this normal?

June 24, 2018

This course is transformative for me in establishing strength in my post-partum core. It's so different now and I never had to deliberately strengthen my pelvic floor before, so I was really needing this kind of foundational work. I'm so grateful, thank you.

April 15, 2018

I've practice yoga for over a decade and I find this class helpful to bring my awareness back to the fundamentals. Thank you

April 8, 2018

My wrists and elbows hurt when posing for downward dog. Do you have any suggestions for support?

David Procyshyn
April 8, 2018

The only way to ease the pressure on your wrists and elbows while in downward dog is to lower your knees. You can still get a good stretch in your shoulders and back if you allow the hips to shift toward your heels.

November 19, 2017

Thank you David! This was such a great lesson! Again..! I found first Establishing Core Strength II and thought it was so amazing that now I am following the full course. During this lessons I noticed a strong muscle ache on the inside of my forearms. Does that mean I am doing it right or should I change something? Of course need to practice the effortlessness but anything else...?
Thanks a lot!

July 17, 2017

Wow I now know how to do downward dog properly. Thanks David. I'm revisiting my yoga practice and finding this series very motivating. It is an excellent way to get back into my practice, and learn to do it properly.

Carl P
May 8, 2017

I am just beginning my journey with yoga, and when I came across, I found what I have been looking for. A place where I can really learn and apply the foundation. David does a wonderful job at explaining how to apply the concepts he is explaining.

Deborah Lilly
April 18, 2017

Love this class, David, thank you. I've done this maybe half a dozen times and often remember the instructions when standing waiting for something, and its adding stability and strength to my whole being, including my confidence. I like to feel the curve in the lower back having for years tried to straighten that out! I wonder about overextending back of knees, and try to keep a slight bend there. I also wonder when you say "you can't do this too often" (staff pose) - do you mean a few times is enough during one session or do you mean you can do it a lot? Thanks again for marvellous teaching and I really like that you remind us about the moola bandha - so important for an ageing woman! cheers!

April 4, 2017

David's guidance on integrating breathe and bandhas into practice over these three classes have proved enlightening. His final words on applying techniques to improve stability, move energy and provide a focal point will serve me well as my practice develops.

March 20, 2017

I loved this class. David goes at just the right pace for with. Thanks

March 17, 2017

Great tutorial practice, so transformative. Thank you David!