Rise and Shine

Intermediate II

There's no better way to start your day! Fiji compacts everything into 35 minutes, making this class perfect for those who need something quick in the morning. This class is a great workout, with lots of challenging poses and deep openers. If you would like to do more with Fiji, try her 14-Day Yoga Challenge or her 7-Day Chakra Healing Series.

This can either be done as a stand-alone class or as Day 17 of the Daily Dose 30-Day Intermediate Yoga Challenge.



Existing Comments

November 27, 2021

Is it just me or do others find themselves going back over and over again to favorite classes. I try new ones all the time but after that I always seem to head back to the ones I love. This is one of those loved ones I do on quicker days. Over and over again.

June 6, 2021

I've done this flow many times and still enjoyed doing it today. Although the pacing is quick, I feel so much looser at the end of it. Wonderful. Thank you.

June 6, 2021

This was my favorite of the videos for the 30-day challenge! Just perfect intensity for a daily 30ish-minute flow. Thank you!

Tranquil One
April 12, 2021

Feel so energized and refreshed after this quick core practice. Love the incredible views coupled with Fiji's soothing voice and instructions. Thank you Fiji and will return to this again!

January 30, 2021

I forgot how much i love this class. Beautiful, invigorating, and restorative!

December 31, 2020

What a great way To begin the last day of 2020. What are year it’s been spent a lot of time with you here on the mat Fiji. I really appreciate all that you do. I love your spirit, your classes and the locations are gorgeous
Happy 2021 see you on the flip side

November 11, 2020

I did not do this in the morning (it’s almost 7 p.n here in Arizona). This was a challenge and I did feel the energy throughout my body. Thank you Fiji, now I need a little longer savasana!
Namaste & much gratitude!

November 5, 2020

Really energizing morning routine to begin the day. I enjoy the detailed narration on movement and positioning.

October 8, 2020

10/8/20. Revisiting this class after a few years . This is a brisk and energizing flow; OK for me to do first thing the a.m. if I move carefully and let my body - not my ego - direct my movements. I did have to modify during many of the chaturangas since I am having some issues with my feet. Overall a good way to get the day started. The instructor's on-stop talking gets a little tiring after a while, but the cues are good.

September 17, 2020

The perfect morning energizing flow!! Got me sweating and breathing. Thank you!

September 8, 2020

Thank you for this wonderful class. Loved it! Where are you located? Beautiful views all around.

August 1, 2020

Wow, much better than expresso! Everytging I needed to feel grounded, light and clear again. Thanks, this one will definitly end up in my list of favorite earlyearly morning flows.

Foxy Roxi
May 17, 2020

Thank you. Yoga has changed me because I knew I could and needed to heal myself. Fiji's classes during lockdown has stirred up a lot within me and I am thankful for the opportunity to have these experiences. Thank you. Namaste.

May 16, 2020

Just what I needed. I have come to rely on this website through the pandemic. I have serious lumbar and cervical spine issues and yoga has made it possible for me to stay strong and move with more comfort that I could have hoped for. When yoga classes became impossible in person, I was afraid I would be unable to continue my practice. Thank goodness "do yoga with me" has kept me going!!

May 4, 2020

Holy wow!! I was looking for a good vinyasa practice to start my day and I was not expecting this! Amazing! Definitely more challenging than I was expecting, with a very fast pace, and I loved every minute of it! Every single drop of sweat (and there were a lot of them lol) brought joy and revitalization to my body. Thank you very much for this video! I will be coming back to it again and again.

May 3, 2020

Thank you so much for this class. I have spent the last week practicing Kriyas, pranayama and meditation. So my asana practice was neglected. This brought it into balance for the whole yoga practice. Namaste

April 20, 2020

Fantastic morning practice! Invigorating. A reminder it is those days when you are tempted to stay in bed that it is the most worthwhile to get up and practice. I would also attribute this to this class thou, it just filled me with positive energy. I really enjoy Fiji's classes, her cues are strong, clear, positive. Thank you for a great start to my day. I will be doing this class again. Ps. I have just finished a two week challenge by Fiji, if you are feeling tempted, do it! Proud to complete and it has really enhanced my practice. Thank you Fiji

April 17, 2020

Approachable intermediate class with excellent cuing. As a yoga teacher and practitioner of 20+ years I appreciate the sequence growth of Fiji's classes, they are sensible and appropriate. Thank Fiji for another satisfying asana practice.

April 16, 2020

I am sorry but this is not yoga. The connection between your mind and breath and body are not very good here at all. It is way too fast to sit into any of the poses and feel them or even get much from them at all. I am beyond intermediate and practice four times a week and I do not recommend this class at all. Sorry for being so negative, this just didn't feel like yoga one bit.

April 17, 2020

If we're talking about 'what yoga is', then I will add that the extraordinary negativity in your comment does not represent a 'yoga mindset' and I would tend not to take seriously any comments about yoga from someone with your attitude.
Wishing you to see the good...

April 18, 2020

I've come back to this practice over and over through the years. I find it invigorating and challenging -- and the best challenge has been to complete this practice with grace. Perhaps there is more than one way to define yoga. Or perhaps no need to define it at all. Hoping that all of you are staying healthy and well during these tumultuous times.

April 29, 2020

Perhaps your definition/understanding of yoga is limited? Your comment strikes me as frustration masked as critique. I encourage you to sit with whatever emotions and reactions that this practice is bringing up for you and try to understand where they are coming from and what they mean or are trying to communicate. Perhaps this practice is simply challenging to you for whatever reason. That is perfectly fine as well. Simply because a thing is a challenge to or for us, does not then make it bad, flawed, or fraudulent. It simply makes it a challenge. It certainly does not take away from your level or consistency in yoga practice. I have come back to this video many times over the years and trust me, some days I am able to follow the video straight through and other days like today, I struggle. It is fine. What matters is showing up, being present and doing our best.

April 8, 2020

I am a big FIJI-FAN, I just finished the 14 day challenge and it was excellent. I probably could have not done this class without the 2 week challenge. She is an awesome teacher. Just joined DYWM, can not wait to meet other great teachers!!!!! DO THIS CLASS, you will love it!!

April 5, 2020

This was incredible. Its been close to a year since I last did yoga. I woke up this morning decided to do try this video; and it is just what i needed. it was very challenging because i haven't done yoga in a while. But i stuck with it.
Thank you Fiji

April 1, 2020

I really love this class! But I'm having trouble with the video freezing up in the same place every time I do it. Is anyone else experiencing this?

April 2, 2020

It sounds like your browser may have a caching issue. Can you try clearing your browser's cache? If that doesn't work, please use the contact us link below and we can help you further. Thanks!

March 27, 2020

As a 70 year old self isolated person I so appreciate being able to do these classes. Thank you so much.

March 27, 2020

As a 70 year old self isolated person I so appreciate being able to do these classes. Thank you so much.

March 26, 2020

you are getting me through quarentine. thank you so much.

February 1, 2020

Fiji, I love this class! Is there any way I can save your classes and others in a folder? I have searched this website and wasn’t able to find a section to save all the classes I enjoy.


February 16, 2020

There is an option to bookmark the classes and they will appear under a tab called “bookmarks” in your account. The bookmark button looks like a little blue/green rectangular tab under the video screen that has a plus sign in it.

January 14, 2020

What an energizing class, Fiji! I love it!! Thank you so much!

January 3, 2020

First time doing Fiji's class. Excellent. Felt my body warming up immediately. I am still a little wobbly but practice will help. Thank you, Fiji.

August 21, 2019

Wow! Fluidity, challenge, and energizing feels provided by this workout. Got a sweat in and feel good about starting the tasks for the day in my best way. Thanks, Fiji and team.

July 14, 2019

Better than a morning coffee! This is my first time doing a morning yoga routine, and I thought it would awaken you slowly. But Fiji really nows how to spark the inner fire almost instantly to get you ready for the day! Another amazing class of Fiji's. I love her creative flows, and the peaceful strength of her voice. Would definitely recommend this one if you want a zing of a start to the day.

April 23, 2019

Just bought this because I love it so much - this was the first class I found on this website, and it has remained a favorite! I now live in a place without internet, so I bought this favorite and downloaded it! Now I'm ready for the morning, every morning!

iris muller
January 31, 2019

The classes of Fiji are so beautiful and aligned. She teaches great value while preparing your body to receive.
I started to do yoga every morning with her various classes and they really shift my mornings into a positive start.
Thank you Fiji.

November 4, 2018

Fiji is such a fantastic teacher, i enjoy every single one of her practices.

September 1, 2018

Just right... not too easy, but also doable for someone just getting back into yoga after a hiatus from having a child/not having time to work out!

August 2, 2018

Love this class!! Such a good challenge. Intermediate is right. This is a challenging practice. But, so much is built into a shorter practice and it's wonderful. Thanks!

June 20, 2018

This is my go to-class when I need to strengthen after having been away from yoga for a little while. One of my favorites!

June 7, 2018

Thank you so much for a powerful class. I will definitely bookmark this one!