A Well-Rounded Challenging Beginner Flow

Beginner II

This challenging, beginner yoga class is a wonderfully-balanced hatha flow that stretches and strengthens the whole body, through standing poses, seated stretches, reclining postures and core work. Rachel helps you understand alignment and core activation, emphasizing the proper way to do the poses to obtain the most benefit and to feel rejuvenated and relaxed as you take on your day or prepare to wind down into your evening.

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Comments

Existing Comments

jjirikow
October 19, 2021
Comment:

Thanks Rachel. I'm a big fan and this adds to it. Is there a variation to lacing ones fingers? I have arthritis in my wrists and this really hurts.

jjirikow
October 18, 2021
Comment:

Thanks Rachel. I'm a big fan and this adds to it. Is there a variation to lacing ones fingers? I have arthritis in my wrists and this really hurts.

jjirikow
October 18, 2021
Comment:

Thanks Rachel. I'm a big fan and this adds to it. Is there a variation to lacing ones fingers? I have arthritis in my wrists and this really hurts.

wittymoose
September 28, 2021
Comment:

Well thought out class, love the repeated reminders to relax your face, pull in your belly etc. The only part that I didn’t get is around the 33 min mark, shift your hips back, to where? The back of the mat, diagonal, long side of mat? I will be back for this class! Great pace to be able to understand and set up your poses.

Kitty N
May 19, 2021
Comment:

I've been doing this class repeatedly for about a month now, once per week, and it's so nice the progression I see in my leg strength!! If anyone is frustrated doing this one because of weak legs...keep at it! It only gets better and you'll just get stronger legs :)

PianoWire
April 2, 2021
Comment:

Good practice. I appreciated the alignment cues and the length of the practice. In future lessons, please consider spending more time in less-intense variations of stretches. When I look at what you're doing, it's usually to check my alignment on the easiest version of a stretch. It's not helpful to see your body contorted into a shape that I can't come close to achieving. Perhaps you could do a stiff version on one side and a flexy version on the other side.

MaryRose Metcalfe
March 9, 2021
Comment:

I thought I had strong legs, but I admit I did feel lots of quivering in my thighs. Such a good strength builder if this one. Thanks Rachel.

casbur1984
March 3, 2021
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This class was exactly what I needed today. Thank you!

mcountry
January 24, 2021
Comment:

Great class! Rachel does such a great job of pace and describing the poses to make sure beginners do the poses correctly.

Neita
January 21, 2021
Comment:

Wonderful class! It was a fantastic progression from all the Beginner challenges. Nice pace & great instruction. I'll return to this regularly.

debkiger
January 17, 2021
Comment:

Wonderful, and a lot more challenging than I expected. Thank you.

Sooz03927
January 2, 2021
Comment:

The pace and instruction is good for someone looking to go deeper after gaining familiarity with the poses in beginner's classes. Rachel adds pulses, lots of warriors, knee pushups, and chair poses - all good if you want to build strength!

Anne Brunelle
November 23, 2020
Comment:

Really great balance between a mildly challenging workout and some nice stretching/poses. Perfect for a Monday morning before starting the week! I also really appreciate Rachel's teaching style. She's clear, concise, and her voice is very soothing!

Larissa311
November 17, 2020
Comment:

This is one of the best yoga classes I have ever taken, hands down. Rachel has an amazing, almost intuitive, knowledge of how our anatomy works in the asanas. Very smooth class. A treat! Thank you so much. Namaste

shaunar
November 12, 2020
Comment:

This is one of my favorite classes on the site. It is a perfect level for Beg II....challenging and strength building but without the fast pace, where I tend to injure myself. I would echo what someone else said and say more like this one please!!

MaryRose Metcalfe
November 11, 2020
Comment:

This is my second or third time with this practice. I'm doing it now within the 7-day inter. I challenge. This is a great class for building arm strength. It has been a while since I did the on your knees push ups. Question - in the push up, should the elbows be pointed to the back body? Or can they be out to the left and right sides of the body?

Thanks,

JulieBonner
October 28, 2020
Comment:

I had a long day at work and wasnt going to do a class tonight as I was starting much later than usual. I decided to give it a try and I can tell you it was well worth. Slow movements easy instruction just wanted a needed after a long day. Thank you so much

oakhazel
October 7, 2020
Comment:

Very good instructions bar "plug your shoulders" - luckily I read through the comments and knew in advance what you meant.
Thank you Rachel - a very good lesson.

susan.rae
August 19, 2020
Comment:

Wow! This was a super challenging class,one that I will revisit often.
Namaste.

easypeasy
July 22, 2020
Comment:

I've done yoga classes off and on for over 20 years, but have never taken the time to really learn the structure of the poses - have been doing so during the COVID pandemic, starting with the 30 day beginner's challenge, and now this challenge - I've loved both series, and learning the poses and developing both more flexibility and balance - and so far, this has been my favorite class because it still took time to walk through the poses, but also made me sweat with some of the holds and micro pulses - I'll be sure to loop this one into my practice once I have explored all of the challenges at this level!

MaryRose Metcalfe
June 29, 2020
Comment:

Question for Rachelle. In Warrior I pose, sometimes I find that my BACK knee is twisting on me as I pull my hips to the front of the mat and it feels uncomfortable. Can you tell me how my BACK foot should be placed on the mat in this pose?

In Warrior II, I do not struggle with this.

Thanks for your help.

Rachel Scott
July 1, 2020
Comment:

Excellent question. You should turn your back foot out slightly (if left foot is back, left foot and toes turned to top left corner). However, you also need to let your left THIGH externally rotate (turn out) the same amount so that you are not twisting your knee. Keep your left thigh rotating out slightly and turn your PELVIS towards the front of the mat. This can be counterintuitive, because you will try to internally rotate your left thigh to "square" your hips. You do not need to square your hips (though we all say so). If that still hurts your knee, shorten your stance, or do high lunge instead (it's practically the same pose, but no twisting of knee!). Try it and let me know if that works.

MaryRose Metcalfe
May 24, 2020
Comment:

Thanks Rachel. Your metaphors and instructions continue to help me as I move more into an intermediate level. Loving this challenge.

R@quel
May 23, 2020
Comment:

Wonderful class, I want more like this one.
Quite challenging but so rewarding, those micro moves up and down wow, I felt it in some places I think I never felt it before.
Thank you

PianoWire
May 22, 2020
Comment:

What does "plug your shoulders into your back" mean?

PianoWire
May 23, 2020
Comment:

Thanks, I repeated the lesson with that knowledge, and it helps.

One more question: I sprained a ligament in my lower back seven months ago. Sometimes I can hold bridge pose with no problem, but today it aggravated my injury. Can you suggest an alternative to bridge that might be less likely to trigger lower back pain?

lisaw3030@gmail.com
May 20, 2020
Comment:

I found it a pretty challenging class, those pulses are hard! But lots of interest to keep things moving at a pace and a very knowledgeable authoritative teacher. Thank you!

Shineystar
May 13, 2020
Comment:

Thank youI enjoyed this challenge to build strength!!
I will repeat!!

Maggie333
May 8, 2020
Comment:

What a great class. Targets all areas and your energy is great. More like this, please!

maharlikans
April 24, 2020
Comment:

Wow, the description "challenging" is definitely not an understatement! This was tough for me as a beginner, by the 40 minute mark I was struggling haha. Regardless, I made it all the way to the end and gave myself a bit of grace to rest when I felt I really couldn't push harder. Thanks for this!

Mbot
April 20, 2020
Comment:

Despite being an experienced practitioner this class had so much to offer me! The clarity and specificity helped me revisit the foundations of familiar poses, and I don’t care how long you’ve been at it, those 1-inch micro-lifts are no joke. When you’ve practiced for awhile it becomes easy to forget how to bring earnest effort to the basics, so I really value this instruction. Thanks Rachel!

Cadonof
April 11, 2020
Comment:

This video doesn't play. I get two error messages: "Media element error: format error" and then "no internet connection detected." Sometimes the errors messages go away if I reload enough but not today. Internet connection is fine, I can play other videos. Really do like this class.

Jerrica35
March 30, 2020
Comment:

Beautiful practice! The title is accurate. I feel balanced on all levels. Thank you!

Eleanor Heaphy
March 29, 2020
Comment:

A great way to start the day!! Good stretches and suggestions--especially squaring the hips in Warrior II. As an older practitioner, I appreciate the little extras to relieve body parts that don't "like" as much stress!! Thank you!!

Holistic Heroine Health
March 7, 2020
Comment:

HI Rachel! I am an RYT myself who is recovering from injury and this class was a PERFECT balance of challenge and foundations! Thank you for this class and I look forward to adding this to my regular practice! Namaste. ~ Beckie

ginabeer
March 1, 2020
Comment:

Wonderful class. Thank you so much. Could you please explain what you mean by soften your ribs? Never quite sure what to do. Tx again!

Rachel Scott
March 3, 2020
Comment:

Excellent question!
Place your hands on your lower front ribs and move them more INTO your body so that you feel your back body broaden. Often times we "pop" the ribs forward in our attempt to draw the shoulders back, but these are two different movements. Try it. Stand up straight, draw you shoulders back, and you may feel that you also want to "flare" the lower ribs forward or create a backbend in the mid/lower back. Try to keep the shoulders back, but relax the front ribs more towards the top of the pelvis. Does that make sense?

cirvine06
January 25, 2020
Comment:

Such a wonderful class! I love the combination of poses- requires strength while others allows for a nice release/stretch. The cues were helpful and clear; I like the way Rachel started us out in a twist in chair by first having us put our hand on our lower back, other hand on outside of the knee/thigh, and intentionally keeping our knees in close. One thing I find difficult when teaching is thinking of cues to help students keep their knees level rather than popping one knee out/one hip back. Thanks, Rachel!

dove411@icloud.com
January 24, 2020
Comment:

Rachel,
This was the perfect class for me! I’m still a beginner but could use a challenge and this was perfect! Your pace was slowly guiding me through the finer nuances of making each posture (no matter how simple) be a challenge. Thank You for your sharing.
Namaste
Lucy

MaryRose Metcalfe
January 7, 2020
Comment:

Thanks Rachel. This one took me back to some fundamentals of yoga. Nice pace especially after the Up and Down class previous to this one. It’s so great to see the many styles of all these great teachers.

Thanks for the knee reminders too. As a runner for many years I need to take care of my knees.

SherryHarris
October 23, 2019
Comment:

Day 3 Thank you so much, Rachel. This class was perfect as my body is remembering the activity of the poses. I'm going to save this one to do again and again. I've already noticed a difference in my low back and core strength. It went from yelling on day 1 to breathing and aligning as I straighten and no yelling today. I feel wonderful right now!

swallin1
October 23, 2019
Comment:

One of the best instructed all round class I've taken! Thank you!

Lynnmather
October 9, 2019
Comment:

I’d like to see in print the names of poses done in this 7 Day series becuz I don’t always catch the full name.
Also, in this Day 1, the instruction to push out vs the straps while pushing knees down and into the block seemed impossible to do simultaneously.
I do appreciate these detailed instructions and slow pace and the generosity of sharing your skills with so many w such a flexible scale.

Rachel Scott
October 10, 2019
Comment:

Hi Lynn!
I'm afraid I can't write the poses out for you, Can you tell me the time stamp of the moment you are thinking of? I can listen to the cueing and explain what it means (or clarify the intention and options at the least :)?