Alisa

No actual dancer pose. But! Bird of paradise with strap, bound side angle with strap, half moon with bind, warriors 2 and 3. Lots of vinyasas. Excellent strength practice for legs, lots of chest opening.

AMAZING for hip opening. Deep and restorative. Cow face pose.

Excellent fitness practice--strength work through the legs.

Active practice, lots of quads in warriors 1 and 2, unusual sequences; nice triangle pose, standing twists are good, time to work the chest open. Seated twist with leg extension for IT band at the end is really good.

Starts in child's pose, lots of IT band stretches (including a cool 2 leg standing twist). Warriors 1 and 3. Crow, preparing through a balance in squat on balls of feet. Excellent prep right up into 8 Angle Pose (lots of rocking baby, etc)--challenging sequence with amazing hip openers.

EXTREMELY relaxing, grounding. Deep deep deep hip openers. Calming and strengthening. No sweat; focus is on expansion and space.

Includes side plank variations, one warrior 2 sequence (short), crow, a few sun salutations, beginning meditation in child's pose ( amazing), hero's pose variations

More like 21 minutes of movement - opening meditation is at least 3 min long. Nice quick practice, lots of vinyasas, warriors 1 and 3.

DEEP hip openers, gentle pace. Good for relieving tightness and tension, calming down. Warrior 2/downdog combo that is crazy deep for hips. Opening meditation in hero's pose--nice.

dancer, rock the baby

16 min of actual movement. Short and intense. More advanced than intermediate. Focus on core. Eagle (good one) into warrior 3.

8.5/10 for strenuousness. Good fitness practice--quad work, deep warrior 2/side angle/reverse warrior/triangle sequence, into dancer and standing side twist. Balance from wide down dog, with kick back--hard. Mostly hips and legs. No arm balances, not a lot of chest opening. Calming, good work.

Steady pace--slow, but in a way that makes it challenging. Lots of holds, lots of strength work for legs and core. 9/10 intensity for leg strength practice.

6/10 for strenuousness, 10/10 for hip opening.
Starts in hero, straightforward sequence of vinyasas, deep quad stretch with twist (lunge, back knee down, catch back foot and twist), one brief warrior 2 sequence (very quick), intense toe work (kneeling), progression into wheel (bridge, 2xfull wheel) in quick succession, then big twists and happy baby to finish. Good core focus.

8.5/10 for vigorousness, although it starts slow/sustained, first in hero with side stretches, then long holds in low lunge. Lots of vinyasas, push ups from plank. Lots of core--in high and low plank, bear, dolphin type variation. Warriors 1, 2 and 3, but mostly 3, including side facing with penche. Side straddle with lateral leg lift. Lots of boat variations. Shoulder stretch-thread the needle. Warrior 3 to pyramid with hands in reverse namaste behind back--hard on wrists. Focus of practice is on strength in legs, core.

AMAZING.

Fast-paced, active. Perfect level of challenge on a good day. Star gazer, full open split, half moon with and without bind, twists, binds in side plank, side stretch from straddle, etc. Good for hips and chest.

Best to already have warm, open hips for this one. Quick and intense.

good for deep hip openers and chest opening, strength; core

long lizard, twist on one knee with bound kick back, crescent lunge twists, warrior 3, tree + dancer + side stretch, bound bow, sit on open knees hips lift with chest opener, IT openers, seated stretch - one knee in, one leg forward, wrists cross with hands to foot; also reach back one arm around bent leg and one behind back, to bind hands behind and stretch forward; crow; elbow plan with reach and pike for core - 2x

a little of everything, except only one warrior 2, no warrior one

Excellent. 7.5/10 for strenuousness.
skandasana; warrior 2 briefly with reverse warrior and forward to bind; ustrasana, 3x progression with backbend; recline back from hero's pose, hands on heels; squat with open arms and bind. Lots of big backbends (but no wheel). Side plank with and without tree.

Slow, good warm up practice. Strength, but about 7/10 for intensity. Lots of repetition.

All seated, excellent hip openers. Includes pose with one leg forward, other leg knee bent with foot to back hip. Reach arm under to grab back ankle. Other arm extends over head to hold big toe/ankle of extended leg.

More like 20 m of movement.

crow-headstand-crow
cow face with eagle arms
standing straddle with forward fold variations and twists
standing split with twists
warriors 1, 2, 3
steady pace, good strength and hip opening
7.5/10 for strenuousness

Big shoulder stretches/openers, big strength in legs. Slow and long holds make it hard. Lots of vinyasas. Slow pace to focus on strength and endurance. Need strap, and block for extended side angle work.

not as long as it sounds -- starts 2.5 minutes in, savasana is about 8 minutes before the end,.

Headstands, with and without crow; eagle on its own and with warrior 2; 3x wheel at the end. Steady pace, lots of vinyasas, but not too intense. Lots of lower body work. PIgeon with cool twist with elbow to the arch of the foot.

About 21 min of movement. Really great practice --vigorous (about 8.5/10 for power), lots of variety. Cool headstand.

More like 35 min of movement - long savasana.

Dancer into warrior 3; binds; bird of paradise from extended side angle with bind; moderate-quick pace.

Nice practice. Calming. Slower pace, but good strength work, and good balance work. Side plank with leg extension (holding big toe); tree; warrior 2 with triangle and extended side angle; standing leg extension to front and side with toe hold; back bend from wide child's pose (one hand back--stir forward)' lizard. 6/10 for strenuousness.

Great variety. Warrior 1 with goddess and eagle, warrior 2 with triangle to half moon. Crow, and crow with crossed ankles. Anahatasana. Push ups. IT band stretch with crossed ankles. Seated forward fold with one leg--wrists crossed with arms forward, to bind round one knee. 7/10 for vigorousness, lots of good arm work.

Slow pace, excellent hip opener, full pigeon (on floor and arm balance). Minmal vinyasas; warriors 1 and 3.

Excellent all around practice--dynamic and fun. Hip and chest openers, binds (in squat, extended side ankle, etc.), balances (extend leg forward with twist). Warrior 2 and 3. Wheel. Cow face. lots of vinyasas, good flow. 7.5/10 for strenuousness.

Slow pace but exttremely deep hip openers/piriformis--long and extra deep pigeon on the floor.

Not sure why this is III - maybe because it pushes hip opening and includes flying pigeon? Mostly more like an Int I, to be honest. Very slow, not much of much. Okay class for if you just want a hip stretch and are already warm.

Great core work. Lots of twists; pulses. Uses blocks. Pulses/twists in boat, high lunge. Cool sequence that starts with warrior 3, to high lunge with twist, etc. Only a few vinyasas.

9/10 for vigorousness. Gets right into quick series of movement - lots of vinyasas, quick flow.

Excellent strength practice, focus on upper body and core--challenging standing and plank variation balances, with and without twists. Tree, wild thing variation, standing leg extension side, lots of vinyasas. Don't be put off by warm up at beginning--this one gets hard. About 34 min of movement.

Meditation starts at 42; movement starts at 1.

Fast paced practice, lots and lots of vinyasas. Lots of upper body strength work. Cow face pose at end. 8/10 for vigorousness. Helps to have open hips.

Gentle but still challenging practice - strength, and hip/chest opening. Can do even with tight hips--will coax them open. One crow - sustained. A few vinyasas, lots of lower body work (crescent lunge series with and w/o twist, standing split). 6/10 for strenuousness, but it's still a good challenge.

Gentle -- good for after cardio. Good core, gentle strechtes, good hamstring strecthes, nice brathing.

28 min of movement
quick, fun flow -- unusual sequqnce, nice mix.

1 Freedom + 2 Stand like a cedar = good 1 hr combo

Really creative, cool flow -- quick pace, great standing sequences. Strength and quick pace while being very releasing for low back.

1 Freedom Flow + 2 Stand = Excellent 1 hr combo

Maybe more like Int III. 7/10 for vigorousness, but 9/10 for balance and rotation, and strength in legs. No arm balances, a good number of vinyasas, side plank variations, wild thing, warrior 3,, loads of variation to open/rotate in chest to build to bird of paradise. Standing tree, leg extension, and bird of paradise. Skandasana with bind. Camel.

Challenging for me--good for increasing T spine rotation and opening hips.

Slow, relaxing practice. About 50 min of movement, and first 10 or so are on the floor, ham stretches from on your back. Not a lot of variety, very slow, but lots of hamstring and glute stretches. Good for sore days or to stretch out after a run.

Very slow, a bit boring. Slow beginning on your back, movement ends at 54:00 with pranayama on your back again. Good stretch/relaxation, leg strength. Bound side angle, dancer to warrior 3, several warrior 2s, headstand from side straddle. I'd have put this at a II rather than a III, but I think it's III because of the inversion.

Slow pace, focus on strength in legs (long holds) and T-spine twists. Hip, IT band stretches. Side crow. Good, but very slow. Perfect for strength and opening on a tired day where you still want to work. 6/10 for vigorousness, 7.5/10 for strength, 8/10 for twists.

Movement begins at 5.28, so shorter than it seems (~52 m).

Nice full body flow -- chest, hips, hamstrings. Dancer to warrior 3; warrior 2 twice with reverse warrior and extended side angle - nice pace to open the side body; a few vinyasas; wild thing; side plank; IT band opener; lizard legs with twist to kick back foot into hand and open the chest; half moon, adding bind of hand to foot to extend through hip flexor and quad. Finishes in hero. 6/10 for vigorousness - sweet practice, nice combinations, good flow.