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Requirements

What You'll Experience

Schedule

  • Restorative Yoga for Stress Relief
    39 min
    • Beginner I
    • Melissa Krieger
    • Bolster
  • Hatha Yoga for Self Care I
    29 min
    • Beginner I
    • Melissa Krieger
  • Oceanside Restorative Yoga
    54 min
    • Beginner I
    • Melissa Krieger
    • Bolster
  • Hatha Yoga for Beginners: A Healthy Spine
    22 min
    • Beginner II
    • Melissa Krieger
  • Yoga for Lower Back Pain: Strengthen, Stretch and Relax Your Back I
    29 min
    • Beginner I
    • David Procyshyn
    • Strap, Bolster
  • Yoga for Lower Back Pain: Strengthen, Stretch and Relax Your Back II
    32 min
    • Beginner I
    • David Procyshyn
    • Strap
  • Yin Yoga for the Lower Back
    36 min
    • Intermediate I
    • Sarah Jane Steele
    • Blankets
  • Yin Yoga for the Hips and Lower Back
    57 min
    • Intermediate I
    • Sarah Jane Steele
    • Blankets
  • Hatha Yoga for Better Sleep
    39 min
    • Beginner I
    • Melissa Krieger
  • Head and Neck Alignment
    8 min
    • David Procyshyn
  • Yoga for the Upper Back
    37 min
    • Beginner II
    • David Procyshyn
    • Strap
  • Hatha Yoga for Better Posture
    43 min
    • Beginner I
    • Melissa Krieger
  • A 30-Minute Class For The Shoulders
    33 min
    • Beginner I
    • David Procyshyn
    • Strap
  • Relax Your Whole Self
    40 min
    • Beginner I
    • Nicky Jones
  • Yoga for Stress Relief
    29 min
    • Beginner I
    • David Procyshyn
  • Yoga Therapy for the Shoulders and Upper Back
    11 min
    • Beginner I
    • Erica Fritch
    • Block
  • Hatha Yoga for Self Care II
    50 min
    • Beginner I
    • Melissa Krieger
  • Absolute Beginner Series: Warrior I
    12 min
    • Beginner I
    • Helen Camisa
    • Block
  • Absolute Beginner Series: Warrior II
    13 min
    • Beginner I
    • Helen Camisa
  • Absolute Beginner Series: Salute the Sun
    9 min
    • Beginner I
    • Helen Camisa
    • Block, Blankets
  • Pilates Fundamentals: The Five Principles
    25 min
    • Beginner II
    • Kim Wilson
  • Slow Flow: Awaken Your Spine
    28 min
    • Beginner I
    • Guy Friswell
    • Block, Blankets
  • Fundamentals of Pilates: The Five Principles
    24 min
    • Beginner II
    • Kathi Ells
  • Duration & Commitment:
    3 Week Program | 15-60min/day

    Establish Your Core Stability and Strength

    Beginner II
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    This program is designed to teach anyone how to establish core stability, giving you the tools to keep your spine safe and strong while practicing yoga with a feeling of lightness and length.
    15-60min/day

    Requirements

    • Block

    • Strap

    • Chair

    What You'll Experience

    This program is designed to teach anyone how to establish core stability, giving you the tools to keep your spine safe and strong while practicing yoga with a feeling of lightness and length. Establishing core stability every time you do yoga maximizes the benefit that you receive from practicing yoga regularly.

    As you move through these classes, remember that the point of learning how to activate and use your core effectively is to help you understand how to feel connected to your deep, inner strength. Returning to the feeling that core activation gives you, and strengthening those muscles, will ultimately make you feel lighter, taller and more connected to your entire body in a way that feels stable and safe, no matter what you are doing. For that reason, always avoid over-tensing. Even when you are working hard, try to find softness within the effort.

    If you have any questions throughout this program, share with us, anytime, on our forum.

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    Schedule

    Week 1: Establish Your Core Stability

    • Day 1:

      The 3-Part Breath and Ujjayi Breathing
      19 min
      • Beginner I
      • David Procyshyn
    • Day 3:

      Integrating the Breath and the Bandhas
      14 min
      • Beginner II
      • David Procyshyn
    • Day 5:

      Finding Stability In All Poses
      24 min
      • Beginner II
      • David Procyshyn
      • Block

    Week 2: Strengthen Your Core and Find Alignment

    • Day 8:

      Establishing Core Strength I
      33 min
      • Beginner II
      • David Procyshyn
      • Block
    • Day 10:

      Establishing Core Strength II
      42 min
      • Beginner II
      • David Procyshyn
      • Block, Chair
    • Day 12:

      Align, Stabilize and Stretch
      53 min
      • Intermediate I
      • David Procyshyn
      • Strap, Block

    Week 3: Empower Your Body

    • Day 15:

      Empower Your Boundaries
      48 min
      • Intermediate I
      • Rachel Scott
      • Strap, Block
    • Day 17:

      Strengthen Your Core and Back
      42 min
      • Beginner II
      • Anastasia Hangemanole
      • Strap
    • Day 19:

      Spinal Care for Beginners
      61 min
      • Intermediate I
      • Anastasia Hangemanole
      • Block

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    15-60min/day
    3 Weeks
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  • Plus Size Yoga: A Gentle Seated Practice
    17 min
    • Beginner I
    • Helen Camisa
    • Strap, Block, Bolster
  • Slow Flow: Focus on Breathing
    45 min
    • Intermediate I
    • Guy Friswell
    • Block
  • A Beginner Strength-Building Practice
    50 min
    • Beginner I
    • Helen Camisa
    • Block, Bolster, Blankets
  • Release the Neck
    16 min
    • Beginner I
    • David Procyshyn
  • PNF Stretch: Trapezius
    10 min
    • Beginner I
    • David Procyshyn
    • Strap

Instructors

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