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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

EmBe
EmBe
January 27, 2019
Comment:

Since I was unable to preview most of this video, I was concerned about having problems with the class. However, Rachel’s explanations for the poses were so good that even when I couldn’t see my iPad, I knew what to do. Participating in outdoor yoga classes is one of my favorite ways to practice in warmer weather. It was nice to have an “outdoor” class on a cold winter day. I’ve appreciated the outdoor settings used for some of the classes in this Challenge.

Pamela Hedrick
Pamela Hedrick
January 27, 2019
Comment:

I loved this class, both the pace and the precision and the instructions, and I'll bet I have some sore thighs tomorrow! :)

mrebhun45
mrebhun45
January 27, 2019
Comment:

Lots of hard work, definitely sweated the most out of all of the previous days but totally worth it

clothwright
clothwright
January 27, 2019
Comment:

I love this class! It is one of my favorites. The pulses are hard but so worth it, I feel wonderful afterwards. Thank you!

DKincade
DKincade
January 27, 2019
Comment:

Terrific class. I am a couple of months off a hip replacement and the glut strengthening and stretching was great. I love the clear instructions.

mmsanford
mmsanford
January 27, 2019
Comment:

Excellent class, great cues into and out of postures. Challenging for sure! Glad it is 2/3rds of the way into challenge :) Thank you

Costusya
Costusya
January 27, 2019
Comment:

Pretty tough and challenging but it’s great to feel how you’re becoming stronger and more balanced. Thank you!

masseke
masseke
January 27, 2019
Comment:

good intensity and great instruction. I really enjoyed this class.

Marilyn K-M
Marilyn K-M
January 27, 2019
Comment:

Love the strengthening of this practice, thank you Rachel.

Cindy76
Cindy76
January 27, 2019
Comment:

Loved! Effort and ease, yoga with pilates.

EiMertens
EiMertens
January 27, 2019
Comment:

I love this practice! I was so happy to see it on the Beginner Challenge. The instruction is amazing and it’s a real challenge every time.

Beli
Beli
January 27, 2019
Comment:

Definetely well rounded and complete class, one to go back to.

unclejuice19
unclejuice19
January 27, 2019
Comment:

Well Rachel, I certainly appreciate a good challenge and this was an excellent example. However, I also know when I've been outmatched. As a beginner there is no way I could keep up with the exacting nature of your instruction. Actually I just stopped and giggled at my attempts. But again, thank you for the guidance and maybe if I live long enough... no, at 68 that's probably out of the question too. Peace to you my lady!

Jimbob
Jimbob
January 26, 2019
Comment:

Excellent class. Really worked the legs and abs. Challenging but doable for a beginner. Thanks.

shyone
shyone
January 26, 2019
Comment:

Another wonderful practice, thank you

nipper
nipper
January 26, 2019
Comment:

Excellent, very doable, leg strength, abs

Rachael Reilly
Rachael Reilly
January 12, 2019
Comment:

This is one of my favourite classes on DoYogaWithMe. Rachel’s calm instructions are so clear and helpful and ensure you keep checking in on each pose, they really enhance the class. Thank you!

spaulukonis
spaulukonis
November 25, 2018
Comment:

This *is* challenging for those of us new or returning after some time to yoga. Wonderful series of moving poses; I am looking forward to doing this one regularly and watching my progress.

Healthy2016
Healthy2016
October 15, 2018
Comment:

Thank you Rachel! I have done this class before and love it. I have serious issues with pelvis instability, but your instructions are so thorough and so precise that I can do all of this class. I feel every part of my body and feel that I know what I am doing at every moment following your instruction. I have absolutely no pain while I am doing this class. The swimming-like part is really challenging for me but reminds me that I need to never give up. What a blessed class.

Radlh0
Radlh0
September 30, 2018
Comment:

I’m doing the 21 day whole body challenge, but not on a daily basis. I play alot of tennis, and find yoga a great way to stretch and strengthen, normally on days I’m not playing. This class was great, and loved the focus on getting the poses right with what to focus on in each pose. I have lower back issues, but also tight muscles from playing tennis, so I have to be careful to protect my back and find classes that constantly remind you what to do, are very helpful. I have to remind myself this is yoga and not a competition! Love all the glute and core work, and great shoulder stretches too. This class will be added to my regulars! Thank you Rachel.

katielee23
katielee23
September 12, 2018
Comment:

Thank you so much, Rachel- this is EXACTLY what I needed for day 9 of this challenge (I'm keeping my own time with this). Being reminded of basic good form is a big help with home pratice. Feeling delightfully stretched, invigorated and awake to go into my day. Namaste. x

loveyoufiji
loveyoufiji
July 22, 2018
Comment:

One of my favorite classes on doyogawithme -- I have low grade spondylolisthesis and combatting the discomfort takes a pretty constant awareness of my core. Something about Rachel's cues help me remember all of the space and strength around the second and third chakras. The thing about the condition is if I get lazy and stop paying attention to my core -- its hard to get it back sometimes --because the quickest routes to alleviation are not the best. I'll often shift disproportionate weight into one hip or another, or squirm in the sacral area, or lean on my elbows, shoulders at the table.... I'm basically thinking cushions.. beer.. whatever.. just to stop the agitation

anyways. thank you so much Rachel for your compassionate presence! it must be hard knowing what to say, but for me your instruction was perfect!

Rachel Scott
Rachel Scott
July 23, 2018
Comment:

I'm so happy to hear that the instruction has been helpful for you! What you say about compensating makes total sense. It's easy for all of us to check out and fall into our easy habits (beer, cushions ;)). I'm glad the classes are supporting your work with your body; it's great to have you here.
XO

nickos1979@yahoo.ca
[email protected]
July 21, 2018
Comment:

Hi Rachel,

Hey, thanks for being such a fantastic teacher. I really love your classes... I appreciate all the technical adjustments and don't find they interfere with my concentration or the flow of the class... they really add to it. I do have a question about breath... not necessarily for this class but all yoga classes for any teacher. I started David´s core primer and learned about yoga breath and how it´s tied to core strength... very interesting. Any ways I find during yoga classes often I don't know what to do with my breath. I find my own breath goes out of sync with the instruction (not any teacher in particular) and I´d like to know how to lead it myself. Also and completely related I'm not sure when and when not to engage my core. Lifting my pelvic floor, tucking the belly and pressing the shoulder blades from what I've come to understand cause the lungs to expand more... this is what I understand. Do I engage these parts throughout the practice (minus shavasana)? Also sometimes I hear instructors saying draw the breath to the belly but I understood that with the pelvic floor lifted and belly tucked that the air would draw to the chest and ribs and lungs. I´d like to hear what you think about engaging the core and where to send the breath. In any case, love all your beginner classes, as a beginner trending to intermediate they are perfect.

Have a great day!

Nick

Rachel Scott
Rachel Scott
July 23, 2018
Comment:

Hi Nick!
A great question. Do not worry about your breath being out of sync with instructor; we all breathe at different rates and it's great for you to find your own rhythm. In general, you inhale when you're doing something expansive with the body (lifting up, extending, stretching) and exhale when the body is moving into contraction (twist, forward fold). When you're practicing yoga, it's usually appropriate for a flow or power class to keep a light awareness of core for most of the class (a gentle "suction" of the pelvic floor up, and engagement of the transverse abdominis). I find it's helpful to find these muscles activating at the end of your exhale. If you exhale fully, the pelvic floor generally lifts and the TA (transverse) draws in. It's less about sucking the belly in than it is about finding a lightening lift up. Pressing the shoulder blades doesn't help to expand the lungs as far as I know.

Belly breathing (with relaxed abominals) is relaxing and often used in hatha classes. Ujjayi (whispered ahh breath through the nose) is generally used with an engaged core during power and flow. Neither is right/ wrong; they just have different intentions. You are totally right: if you are engaged in the pelvic floor and TA, you won't be able to take a belly breath ;) The teacher is probably just trying to get everyone to relax and breathe :)

Hope that helps - let me know if you have further questions! The breath is such a game changer in the practice!
:)
Rachel

Rachael Reilly
Rachael Reilly
May 6, 2018
Comment:

Can you provide this video with lower setting options for mobile devices please. Thank you!

mjt128
mjt128
April 8, 2018
Comment:

.. in a good way. Did it ever. I feel wrung out, especially in the upper arms.

Fred Macaluso
Fred Macaluso
April 1, 2018
Comment:

I'm an active 63 year old male. The mornings feel a little stiff and there is always a low back pain. I'm only willing to put in 20 minutes at a time for yoga so I break this video intro three segments. Afterwords my body feels so much more fluid and there's less pressure on my lower back.

Sabrina Kane
Sabrina Kane
April 17, 2018
Comment:

You might want to try Melissa Krieger's early classes. I started doing her Bend and Stretch/Twist classes after I had major abdominal surgery in 2014. I've gotten to where I can do some intermediate classes on this site but progress takes time. Good luck! Namaste, Sabrina

mkrishock
mkrishock
February 25, 2018
Comment:

Wow. I've been doing yoga for about7 months now, I fluctuate between beginner and intermediate. I love Rachel's classes so I thought I'd give this one a try. After the first few minutes, I thought, it was a bit too easy for me, but as it went on, WOW, it just got so much more intense! I loved it! I loved her explanation of the poses. Even though I've been doing these poses for a while, her explanation provided me wiht a much better movement of them, without even having to look up at the screen. Thanks Rachel!

Amber Rose
Amber Rose
February 12, 2018
Comment:

I've been practising yoga irregularly for nearly a decade. After a pretty long lapse (almost a year) this was the perfect way to get back into a regular practice. The instruction is lovely as well! Very rewarding class, beginner or not!

YogaSteffi
YogaSteffi
February 8, 2018
Comment:

What a great class! The perfect way to start the day. Thank you!

alevans
alevans
January 29, 2018
Comment:

This is a great class to rebuild strength after an illness or injury.

karen77ca
karen77ca
January 16, 2018
Comment:

Fantastic instruction! This is one of my favorite beginner classes!

Reineira
Reineira
December 31, 2017
Comment:

Thank you for this wonderful class; I enjoyed the clear guidance and the challenges presented.

riverleft
riverleft
November 30, 2017
Comment:

This class was a perfect way to stretch and challenge my body after coming home from a mellow jog. I felt amazing afterward. The verbal instructions are very helpful . I bookmarked this one and will definitely do it again!