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Strengthen and Lengthen

Intermediate I

This class is a sweet flow that is on the light side of intermediate. With Anastasia's lovely style and clear and calm guidance, she moves you through a class that will help with spinal health, overall strength and will leave you feeling great!

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Comments

Existing Comments

Bettahoy
Bettahoy
August 24, 2022
Fivestar Rating:
5
Comment:

Lovely pace and mix of poses with great queuing from Anastasia. Thanks you 🙏

KJAL
KJAL
August 22, 2022
Comment:

I loved this session. Not too much talking, so easy to relax in to poses. Strength work on arms and shoulders in high plank was really good. Thank you ❤️

Bettahoy
Bettahoy
June 17, 2022
Fivestar Rating:
5
Comment:

I am delighted to have found this practice, and Anastasia! Wonderful queuing, relaxed voice, I loved it all.

Connie Uberti
Connie Uberti
December 27, 2020
Comment:

This is my go to class after a previous harder day. I come back to this class often.

JonG34
JonG34
August 16, 2020
Comment:

Thank you Anastasia, just what I needed today.

sng4ever
sng4ever
July 24, 2020
Comment:

This practice was ok however it seemed to not be "even". We lifted our right leg into three legged dog however not our left to 3 legged on the left side. I also found some of the cues and transitions a bit odd.

nadonado
nadonado
June 23, 2020
Comment:

Peaceful and soothing. Nice way to wind down the day before bed. Thank you.

SoniaM
SoniaM
May 25, 2020
Comment:

I come back to this class again and again when I need a stretch, and to have a bit of challenge with some kindness to myself. This is a great class and I love Anastasia's soothing voice.

PeacefulRN
PeacefulRN
December 26, 2019
Comment:

12/26/19 This was a really delicious practice! Deep stretching for the hamstrings and back, a few twists, a little core work....very peacefully guided. Fantastic way to work out all the kinks in 30 minutes. I really like Anastasia's teaching style - would love to see more intermediate practices from her!

Ciloo
Ciloo
May 1, 2019
Comment:

Thank you thank you Anastasia! I needed just that class to get back in my body <3

ÀfricaRM
ÀfricaRM
March 1, 2019
Comment:

I have done this class several times, and every time gets better. The pace is perfect, a slow flow with some moments of stillness. Some of the postures can be a bit challenging, but not extenuating. I recommend it strongly. And thank you, Anastasia, for your excellent teaching! Namaste!

jwebe1
jwebe1
November 22, 2018
Comment:

This was a lovely yoga session for the morning. Just the right length of time and a great sequence of flow poses for my back.

Hsiaolingdawson
Hsiaolingdawson
June 24, 2018
Comment:

I enjoyed this class very much. It is gentle yet challenging from time to time. Is this something I can do just before bedtime? I am looking for something I can do in the evening after all chores are done, and just before bedtime. And suggestion would be appreciate!!

David Procyshyn
David Procyshyn
June 25, 2018
Comment:

Hi there.
Thanks for the kind words.
In terms of classes appropriate for bedtime, it would depend on a number of factors, including what style you like, what you are looking to do, the duration, etc. I would also recommend using the filters on our Yoga Classes page to narrow your choices down.

scott.r..wil@hotmail.com
[email protected]
February 6, 2018
Comment:

I have been doing classes for a couple years now. However, I find this class awesome after my morning run. Greta work, thanks Scott :)

doktobob
doktobob
December 2, 2017
Comment:

I really really like that class: Great exercises and clear intructions. One of my favourite classes.

mkrishock
mkrishock
November 23, 2017
Comment:

This video was great. I am moving from beginner to intermediate. Anastasia provided great guidance. The biggest problem is that there was something wrong with the video. At about 13:50, audio commercials were coming through. It continued forabout a minute, sometimes stopping the video, other times just playing over Anastasia's voice. It also did it at the end, forcing the video to stop. If that can be fixed, I will be coming back to this video again. Thank you for such a great website! It has helped me alot.

Yoga soul
Yoga soul
October 27, 2017
Comment:

Something seems wrong with this video. Multiple times it acted like a record that skips

birdnthesky
birdnthesky
October 19, 2017
Comment:

Great class! I found it very realaxing but challenging at the same time. Another good one for beginners transitioning to intermediate. I am loving all of Anastasia's classes. I get so excited whenever a new video is posted - not just for hers but any new ones :)

Connie Uberti
Connie Uberti
March 30, 2017
Comment:

Still one of my favorites! Especially when coming back to the mat after a couple of weeks! A stress reducer for me!

Melanie Lichtinger
Melanie Lichtinger
February 21, 2017
Comment:

... of gentle and clear, of strengthening, stretching and softening. Amazing 'simple' process in 30 min. Stretching and core strength are so important for me since I'm tall, and working in a sitting position. Loved the initial body awareness as a foundation, the pace, the counterposes, and your voice and guidance, Anastasia!
A great start into the morning. Can see myself doing it often, any time of day... 'simply' as a desk break.
Thank you so much, Anastasia, for adding this one!
Loved the oceanic background (Cordova Bay?) too.
Much Love,
Melanie

julie@shapiro.org
[email protected]
November 28, 2016
Comment:

It is definitely more beginner than intermediate and very slow. I did not love the sequencing either.

katie_simpson
katie_simpson
October 19, 2016
Comment:

Beautiful morning class, gentle but strong. Very impressed and ready to start my day.
Thank you

pjd1954
pjd1954
August 16, 2016
Comment:

Thank you Anastasia! Another great class! I think Anastasia is a very good teacher because she conducts her classes slowly.

Jmait7
Jmait7
May 26, 2016
Comment:

This is a lovely class. Perfect for before bed.

Aliemarie
Aliemarie
March 26, 2016
Comment:

You are simply lovely Anastasia, and your teaching style is beautiful.

Tlboyce
Tlboyce
February 1, 2016
Comment:

Thanks.. Calming class for my bed time.. Namaste

KaZambra
KaZambra
September 26, 2015
Comment:

I love her energy. Very calming and soothing. Great class!!!

Eriecks
Eriecks
September 1, 2015
Comment:

I re watched the video and was wrong about her missing sides! Please forgive me and ignore my earlier comment!!

Eriecks
Eriecks
September 1, 2015
Comment:

I really liked the flow of movement but Anastasia skipped the right side of a few moves. Luckily I could pause the video and add them in! Otherwise a really nice quiet flow.

Dakota Drummer
Dakota Drummer
May 9, 2015
Comment:

Good class for early intermediate and experienced beginners. Well taught.
Namaste

so very calm
so very calm
April 14, 2015
Comment:

This was just enough for my busy evening when I could not get to the gym. Thank you!

mario-gp
mario-gp
April 1, 2015
Comment:

Thanks Anastasia
I will definitely look for more classes of yours. I didn't want to take a longer class, so I tried this one...and I was left needing more.

rshahoei
rshahoei
March 10, 2015
Comment:

Amazing! Nothing could made my back feel this good after tango. She does a great job!

tbosworth
tbosworth
February 22, 2015
Comment:

This site has helped me tremendously with the arthritis-like symptoms side effects of Tamoxifen (estrogen-blocking post-breast-cancer treatment drug) and has kept me off non-steroidal anti-inflammatory drugs. I am so thankful for this! I have to be very careful not to tweak or injure myself as it becomes a huge, inflammatory issue that takes weeks to resolve. Therefore, I have been doing "beginner" level yoga activities here for over a year and was very comfortable at that level! I wanted to challenge myself a little more and this session was the perfect thing - I did work up a sweat! I hope to ease into more intermediate activities this year and thank you again for the wonderful variety to choose from! I tell everyone about this site and my great appreciation for it!

laney
laney
January 11, 2015
Comment:

The warmup is a little slow, so I was worried at first. Turns out the sun salutation flow is just challenging enough for someone getting back into yoga, like me.
Good spine stretches, great poses like dolphin.
This is low-level intermediate or high-level beginner.
Excellent class, thanks!

erica breau
erica breau
December 29, 2014
Comment:

This is me getting back into yoga! I just love your classes, and you! You're the BEST! <3