Strengthen Your Core and Back

Beginner II

Anastasia challenges your core stability even more, with a more challenging pose sequence where she mixes quite a few core strength poses with great releases for the lower back and hips. Even though this class will push you, it will be deeply satisfying your whole body over.



Existing Comments

David Procyshyn
January 4, 2021

<p>A good reference point is our <a href="…; target="_blank">Establish Your Core Stability and Strength</a> program. You'll see this class on Day 17, with many suggested classes before and after that could work as a follow-up to this one.</p>


After joining this class a few sessions, I'm really getting the hang of it after experimenting with subtleties. and it's so pleasurable. For an extra challenge, lift both legs in between each time lifting just one. I feel empowered by the progress I've made in strengthening. Doing this by candlelight once you have the hang of it is lovely. I feel relieved, grateful, strong, happy. It can be challenging to troubleshoot subtle differences in stretching release and muscle engagement. Sometimes I even swap out one pose for another. I encourage all to be open minded to slowing down to try variations to see what works for all of you

November 18, 2020

The opening meditation is a wonderful balance between relaxation and grounding. The practice is challenging and strengthening. This class is now part of my weekly mix.
Thank you

June 29, 2020

Warning I would have appreciated - you will waste over 6 minutes at the start lying on the ground doing "nothing". class might be good but I couldn't get past that.

May 21, 2020

I was looking for a way to keep improving after finishing PT from a back injury. This class is great- I was nervous that it might be too hard—you know it’s a good workout when the instructor is flushed! :) definitely have to modify some of the poses, but I find that’s easy enough to do. As I had hoped, my back and core are getting stronger every day, which means better body mechanics is also getting easier! Thank you so much!
May 7, 2020

Anastasia I haven't done any of your classes yet until now...resonates with me so deeply thank you for a wonderful practice. Namaste

David Procyshyn
February 10, 2020

Hi Naomi. You get the core strength needed in boat pose simply by holding the version that currently works for you (eg. with the feet lower, with bent knees) and working your way up to lifting the feet higher and straightening the knees. Repeat it a few times to tire out the muscles, then repeat the next day or a couple days later. It's like any muscle, they get stronger when they are challenged!

October 14, 2019

Enjoyable and yet challenging class for me. I have some work to do!

March 6, 2019

I really enjoyed this one, it gave me just what I was looking for.

November 21, 2018

Thank you very much for this class. Nice and long, it is not about "doing abs", but a whole workout of your body using the core as a power centre. Anastasia's gentle cues help you all the way. I strongly recommend it to everyone. Namaste!

September 7, 2018

Great class ! I love it, very goed for stretching and strength the little pain in my lower back . Great and smooth explications, and nice and inspirative music . Thank you Anastasia .

May 7, 2018

Oh what a lovely practice. So many new and inventive poses and ways to stretch the body. I am prepping for a hip replacement and this class felt safe and yet deeply opening on all levels...body, mind, spirit. THANK YOU!

April 17, 2018

I love to ease into class with the beginning meditation. Great core work with some different poses. Loved it!

January 6, 2018

too much talking at the beginning. best to fast forward a few minutes.

December 30, 2017

...judging by the shakiness that developed. I found that I didn’t need the strap for this particular class.

November 14, 2017

Great instructions and a perfect class for when you need some mat time to stretch and strengthen.
Thank you

Ravena Rejc
August 21, 2017

I couldn't focus through the lengthened beginning but that was okay for me. However, I had to rewind and rewatch how to do one of the positions twice as after mentioning the strap, I got confused. I ditched the strap and just did my best after the third time of watching the position. The rest of the time it was quite pleasant.

August 18, 2017

It was a challenge for me but I will keep coming back to this class. Thanks.

July 14, 2017

very gentle and relaxing session. The long relaxation would be good at the end of a stressful day. I had to watch the last hip stretch again to get it as my inclination was to drop the legs opposite to what was said, although her instructions were very clear. I just needed to listen more carefully and follow them. I'll definitely be doing this class again. Thank you!

April 24, 2017

Beginning was a little too lengthy for me, but I loved the whole thing. It took me a while to understand what the heck she was talking about in that last twist but I think it was mostly because I was trying to do too much (I like watching her do it but I couldn't really from the position I was in). Second video of hers I've watched, so far she my favorite instructor.

Becky in TX
April 24, 2017

This made a beautiful start to my day, and week, and my goal.
I usually challenge myself to the intermediate level classes. But, I have had a reminder, during a massage, that strong upper body and strong lower body aren't enough. So now I am challenging myself to start from the beginning strengthening my core with a goal of a healthy lower back.
Thank you for a wonderful beginning.

Geordie exile
April 13, 2017

Hi Anastasia,
just to say I have had my very first yoga class( I am 71) and boy did it hurt...ouch, but as i am no longer as active I used to be and don´t get out much I thought a bit exercise in the home will do me good,eventually.
Thanks for an invigorating lesson

April 13, 2017

I like Anastasia's classes. With this one, I found the music distracting, as if it were an afterthought, not in the flow of the class, especially during some of the poses like Sphinx.

April 9, 2017

Clear directions, pushing my capabilities but not beyond them. I am in my 60's and training for my first 5K run. Core strength is important, so I'm working hard on that. Loved the image of the glowing ball of energy. Thank you!

April 6, 2017

Beautiful. Both challenging and relaxing after a day in front of the computer. Thankyou.

Sara Inspire
April 5, 2017

Thank you so much for this class. I have been unwell for awhile and as someone who used to practice yoga, I knew I had to return to practising, but was nervous as my body is just not in shape at all. But with the gentle class, although challenging after such a leg break, together with your very soothing voice has made me feel so much better today. I will definitely be joining you again. I send you many blessings. X

April 4, 2017

Great Hatha yoga class! This class is really restorative - I did it after lifting (focused on back). I had sore lats from pull ups and lat pull downs. This really helped stretch out my lats. Also really enjoyed the abdominal strengthening exercises as well.