(WH) Alignment Refinement

It’s not what we do, it’s the energy we bring to it that creates the experience.\n\nIn this 30day challenge you will learn how to maximize the benefits of the yoga poses by practicing them with greater specificity. Three outstanding benefits of alignment refinement are:\n1)Cultivation of greater strength and flexibility.\n2)Distillation of the mind and sharper present moment focus.\n3)Magnified connection to body, mind and breath.\n\nThis challenge is fantastic for level 1 and level 2 practitioners. Yoga Teachers will find it useful as well. In studying detailed alignment, you expedite the development of your own yoga practice and/or the evolution of your students practice.

Lessons

Work through them in order.

Lesson 1Vinyasa Yoga Basics
Video34 min
Vinyasa Yoga is a more aerobic style of yoga where we flow linking breath and movement. In this basics class you will learn precise alignment in the poses so that you can receive more of their strengthening and stretching benefits as you flow. This is also a great class for teachers to enjoy to expand their knowledge.Locked — subscribe to unlock
Lesson 2Sun A and B Flow
Video35 min
Often Ashtanga Yoga is associated with crazy hard poses for strong bendy people, but in this class we take time to learn the most approachable part of the Ashtanga series: Sun Salutation A and Sun Salutation B. The sequence is simple but there is magic in the nuances! These fundamental and accessible flows appear in many yoga classes and are a great way to begin building greater strength and flexibility as well as coordinating breath and movement.Locked — subscribe to unlock
Lesson 3Alignment 101
Video33 min
This didactic class is a brilliant opportunity to learn how to maximizes the benefits of some of the most common postures. We build connection with our attention so learning detailed alignment will enable you to connect with more areas of your body which in-turn will wake you up to greater vibrancy!Locked — subscribe to unlock
Lesson 4Alignment 101.1
Video33 min
This class is a lovely continuation of Alignment 101as it reinforces and deepens your awareness in the vinyasa sequence. Additionally you will learn how to use Half Bow as a great counter pose to the front body contraction that happens within in the flow of most classes and within the flow of modern life! Locked — subscribe to unlock
Lesson 5Step Forward Flow
Video41 min
Did you know it took me around 15 years to really master the transition from Down Dog to Lunge? I should probably be embarrassed, but I’m not. I got there eventually! Still I want you to be able to get there faster so here it is! In this class you will strengthen your core and open your hips so that you can step the back foot forward from Down Dog with greater ease. Locked — subscribe to unlock
Lesson 6Alignment Refinement: Warm Up
Video36 min
Practicing yoga with detailed alignment will enable you to receive more of the toning, strengthening and stretching benefits of the postures. Because the alignment principals of level 1 postures are quite consistent with level 2/3 postures, another great benefit of practicing precise alignment is that it expedites advancement. Enjoy magnifying the effects of your practice with this amazing class which is rooted in the warm up of the Light Warriors United Basic Sequence.\n\nLight Warriors United is Marysia’s Yoga Teaching School whose goal is to magnify your unique talents and amplify your voice as a leader. Check out www.lightwarriorsunited.com to learn more!Locked — subscribe to unlock
Lesson 7Level 1 Arms and Shoulders
Video31 min
Strong arms and shoulders are not just about having sexy definition anymore! Strength means having the ability move through Plank and Chaturanga and maybe eventually into Arm Balances and Inversions with grace and agility! In this class we refine our alignment in level 1 postures to build greater strength in the arms and shoulders!Locked — subscribe to unlock
Lesson 8Strap Shoulder Standing Flow
Video42 min
Level 1-2 practitioners learn how to open the chest and shoulders by using the strap and binding in this standing flow class. Variations will be offered for a range of levels. Everyone will finish class feeling free, light and bright! Locked — subscribe to unlock
Lesson 9Hip Opening and Binding
Video30 min
The shoulders and hips have so much potential range of motion. Let’s free our body and enliven those joints by mindfully moving into them.\n\nLocked — subscribe to unlock
Lesson 10Beginner Backbends
Video35 min
Whether you are beginning your back-bending journey or are keen to slow down and refine your technique, this class will nourish you. Backbends are known as heart openers but in some bodies, they may feel uncomfortable, overwhelming or even painful. In this class you will have the chance expand your understanding and capabilities in beginner backbends.Locked — subscribe to unlock
Lesson 11Level 1 Dancer Pose Flow
Video28 min
Dancer Pose is a level 1 standing balance and backbend. In class you will cultivate greater strength, stability and mobility as you create this beautiful shape with your body.Locked — subscribe to unlock
Lesson 12Align, Twist and Flow
Video31 min
Twists are known for detoxication as they massage the internal organs. They are also known to promote digestion. In this level 1 class we use precise alignment and play with different twisting shapes to maximize these wonderful benefits.Locked — subscribe to unlock
Lesson 13Gooey Hip Opening Flow
Video39 min
This slow and delicious flow level 1-2 flow will give you the opportunity to release areas of tension as you stretch deeply into your hips. Here you will learn discernment between helpful and harmful discomfort, breathe though challenges and play with the beautiful temple known as your body. You just may surprise yourself as you learn what you are capable of! Locked — subscribe to unlock
Lesson 14Standing Eagle Flow
Video33 min
Eagle is a peak pose that requires a good amount of hip and shoulder mobility as well and balance. In this level 1 flow we stretch and strengthen the body to make the Eagle as accessible as possible! If you still can’t get it, don't worry! Marysia will share a few simple and life affirming cheats that will get you there! Locked — subscribe to unlock
Lesson 15Level 1 Upper Body
Video33 min
Develop more strength and mobility across your upper back, chest, shoulders and arms with Marysia’s clear and simple instructions guiding you. As you connect more deeply with your body you nourish your spirit. Locked — subscribe to unlock
Lesson 16Tadasana Core Flow
Video47 min
In this level 1-2 flow class we connect the alignment of Tadasana aka Mountain Pose to all the other postures, illuminating consistencies between the poses. This work makes the alignment of the poses easier to remember and it will help you reap more of the benefits from the postures, especially as they relate to core engagement. Get ready to feel the burn in surprising ways! Locked — subscribe to unlock
Lesson 17Twisting Standing Flow
Video67 min
Develop greater balance while you stretch your hamstrings and deepen your twists in this vibrant level 2 standing flow. To futher highten your balance and flexibility practice this class repeatedly. Locked — subscribe to unlock
Lesson 18Externally Rotated Standing Flow
Video56 min
Explore externally rotated standing poses like Warrior II, Triangle and then enjoy the progression as we venture into the world of Warrior 4 and Floating Hasta Padangusthasana II! Say what? You’ll have to watch this level 2 class to find out! I recommend practicing it regularly to strengthen your legs, develop better balance and more flexibility. Locked — subscribe to unlock
Lesson 19Twist and Balance
Video45 min
Level 2 practitioners will love this flow where you will wring out your waist and massage the internal organs with deep twists. We will also tone the core, balance on one leg and maybe even fly a little bit!Locked — subscribe to unlock
Lesson 20Down Dog Hop Forward Flow
Video41 min
Learn how to hop from Down Dog into Forward with lightness and strength through this strategic flow. Throughout class we will mobilize the lower back and hips as well as strengthen the arms and core. This class is for great beginner/intermediate practitioners who are ready to bring another level of freedom and play to their practice. Locked — subscribe to unlock
Lesson 21Tone the Bunz!
Video37 min
As Marysia often says: ‘it’s not what you do, it’s the energy you bring to it that creates the experience.” In this fun class Marysia puts a little slant on the typical alignment used in yoga poses to further their butt toning actions. Class is appropriate for level 1-2 practitioners.Locked — subscribe to unlock
Lesson 22Pain-free Backbends
Video39 min
Free yourself to move and play with greater agility and ease by learning the subtle and significant energies of your body during this Level 1 class. Low back pain is the most common injury in yoga and in life. Here we learn how to support the back by moving with nuanced core engagement.Locked — subscribe to unlock
Lesson 23Balance Level 1
Video42 min
Stretch your hips and shoulders and strengthening your legs and core in this Level 1 balance class. Here you will learn how to balance on one leg in postures like Tree Pose, Eagle and Hand to Foot (or Strap to Foot.)Locked — subscribe to unlock
Lesson 24Better Balance Standing Flow
Video43 min
Open your hips and hamstrings and challenge your balance with this funky standing flow that will enhance your precision and stability.Locked — subscribe to unlock
Lesson 25Stronger, Bendier Shoulders
Video50 min
Building upper body strength can and often does lead to shoulder and upper back tightness. In this class, as we cultivate greater strength we work complimentary stretches each step of the way. This will enhance your freedom of movement and sense of lightness.Locked — subscribe to unlock
Lesson 26Level 1/2 Hips and Backbend Flow
Video41 min
Although it sounds a bit feminine, Mermaid is a great pose for everyone to open the hips, stretch the back, mobilize the shoulders and strengthen the pelvic floor! If Mermaid aka Eka Pada Rajakapotasana is new to you, welcome to this flow that will get you there with greater grace and ease.Locked — subscribe to unlock
Lesson 27Beginner Crows Flow
Video38 min
Ready to begin your journey to crow?! Let’s do it! Let’s do all the crows including baby crow and twisted crow! Locked — subscribe to unlock
Lesson 28Flirting with Headstand
Video32 min
Learning new things, like headstand can be daunting… so let’s just flirt with it for now. We don’t have to fully commit. We can just learn about it, feeling into it and see what it’s about. Then maybe well find ourselves floating on top of our head in either Sirsana A or Tripod Headstand. It’s nice to have options. Locked — subscribe to unlock
Lesson 29Down Dog Hop Forward Flow
Video41 min
Learn how to hop from Down Dog into Forward with lightness and strength through this strategic flow. Throughout class we will mobilize the lower back and hips as well as strengthen the arms and core. This class is for great beginner/intermediate practitioners who are ready to bring another level of freedom and play to their practice. Locked — subscribe to unlock
Lesson 30Easiest Handstand Class
Video36 min
Marysia feels that Handstand should be available to everyone who is keen to learn it. This class is the culmination of her years traveling the world teaching yoga and researching Handstand and how it works in different bodies. No matter what your shape, size or movement history is, if you have the desire in your heart, Marysia will find a way to make Handstand happen for you. \n\nYOU GOT THIS!\n\nUpon completion of class, to further your Handstand development if you learn that:\na) your arms feel unstable, then take classes from the Arm and Shoulder Strengthening category. \nb) your shoulders are tight, then take classes from the Chest and Shoulder Opening category. \nc) your hips are tight, then take classes from the Hip Opening category. \nd) your core feel unstable, then take classes from in the Core category. \nLocked — subscribe to unlock