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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

Rachel Scott
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
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
[email protected]
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
PianoWire
May 22, 2020
Comment:

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

PianoWire
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?

Norwichgal
Norwichgal
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
Shineystar
May 13, 2020
Comment:

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

Maggie333
Maggie333
May 8, 2020
Comment:

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

maharlikans
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
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
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
Jerrica35
March 30, 2020
Comment:

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

Eleanor Heaphy
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!!

Beckles114
Beckles114
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
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
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
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
[email protected]
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
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
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
swallin1
October 23, 2019
Comment:

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

Lynnmather
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
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 :)?

Healthy2016
Healthy2016
October 8, 2019
Comment:

wonderful class! challenging for me but the instructions were so thorough -- I feel the circulation everywhere . I found this class quite invigorating! Thank you so much Rachel.

Jane Johnson
Jane Johnson
October 2, 2019
Comment:

This is only the second time I have done this class. The first time I attempted it I was frustrated with myself gor not being able to keep up or do some of the poses. So if it had not been part of the 7-day challenge I probably wouldn't have attempted it again. Really pleased I had a go and found I was able to keep up even if I still couldn't do all the poses.

sng4ever
sng4ever
August 3, 2019
Comment:

Rachel is such a great yoga teacher. This is a challenging beginner practice and lovely if you have been doing yoga for a while and want to "feel" into poses and refresh what you know/have learned. This practice will make you feel good.

Jaydoesyoga
Jaydoesyoga
July 29, 2019
Comment:

Great instruction, returning to yoga after sometime and this session was a perfect restart

thepariscat
thepariscat
May 7, 2019
Comment:

This was a great video to get back into yoga after a hiatus! Like others said, exactly as title describes... a challenging beginner flow! :)

Ode2Books
Ode2Books
February 11, 2019
Comment:

Rachel you have the best cues! I love your classes, I love how technical you are and explain so well what muscles to activate and which to relax. Thank you for giving options to advance the poses as well. This is a great beginner class with room to advance.

hanagalp
hanagalp
February 3, 2019
Comment:

Great class a bit challenging in a good way. Thank you

SarahViolet
SarahViolet
February 2, 2019
Comment:

I enjoyed the wide variety of poses and the very helpful instructions!

turnersusmc
turnersusmc
February 2, 2019
Comment:

Fantastic. Have bookmarked this one. So glad I went back to make it up despite having missed a day of the challenge. Rachel offers clear instruction on some basic common poses and a wonderful full-body flow. I particularly liked the back strengthening portion at the end.

SMT
SMT
February 2, 2019
Comment:

Rachel, your instructions are so clear, I hardly need to look at the screen. I so appreciate the slow and precise walk through each pose. Thank you so much.

perfecta25
perfecta25
February 2, 2019
Comment:

Love this for strengthening and healing from a torn hip labrum. Awesome!!!

LabCat
LabCat
January 29, 2019
Comment:

OH so good! I am definitely feeling stronger than I was at the beginning of the month.