Intermediate and Advanced Classes

Intermediate and Advanced Classes

In our intermediate collection, we are focussing on a stronger flow practice with more detailed choreography with a focus strength building and balance. These stronger and quicker flows challenge your breath, strength and stability as you move through more challenging postures with connected breath. These classes are designed to make sweat.

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Intermediate and Advanced Classes
  • Intermediate Hips and Core Practice

    Your hips and core help you move through your life. Having powerful hips and core will help you stand in your power and meet life's challenges with grace and ease. Spend 40 minutes on your mat stretching and strengthening your hips and core in this intermediate yoga flow.

  • Intense Vinyasa Flow with Keisha

    Looking to grow your practice? This 41-minute intermediate/advanced vinyasa practice focuses on more intense movements linked with breath. Practice includes Chair Pose, Three Legged Dog, Pigeon, and Plank plus dynamic transitions between poses.

  • Yoga For Everyone: Intermediate Flow with Keisha

    Ready to move your body? Join Dianne and Keisha on the mat for a 47-minute vinyasa flow practice to boost your mood, get your blood flowing and feel stronger! Explore flowing sequences that include three-legged dog, warrior 2, camel pose and more.

  • Mid-Day Pick-Me-Up Flow

    The mid-day slump is real! If you're feeling sleepy or sluggish in the middle of the afternoon, you aren't alone. If you'd rather avoid coffee or tea and there's no time for a nap, spending just a little time on your mat can get your blood pumping again. Try this 12-minute intermediate flow (with...

  • 46-Minute Advanced Beginner / Intermediate Flow

    Looking for an intermediate or advanced beginner practice? This 46-minute flow will meet you where you're at. If the practice is more intense that you're used to, feel free to modify the poses, take more time in the transitions or pause until you're ready to return. Remember, it's not all or noth...

  • Sweet Flow & Long Holds: Vinyasa to Yin Yoga

    Need to unwind from the stress of busy days? Warm up your body with slow flow vinyasa yoga that moves through poses like downward dog, spinal balance, and triangle pose. Then slow down and go inward with longer holds inspired by Yin Yoga to unwind and relax into the present moment. Adaptable for ...

  • Ashtanga-Inspired Practice with Adrian Molina

    Curious about Ashtanga yoga? Maybe you've heard about this traditional style of yoga and wondered what it's all about. Adrian Molina leads you through an Ashtanga-inspired practice that allows you to experience the structure of the Ashtanga primary series with the opportunity to customize the pos...

  • Advanced Yoga Practice with Keisha

    Ready to move your body? This 52-minute advanced vinyasa yoga practice moves through dynamic, full-range-of-motion yoga postures. Perfect for anyone who is craving intensity in their practice and anyone who wants a longer practice and is willing to adapt the poses to their body.

  • Get Into Your Body: 15-Minute Power Flow

    Feeling disconnected from your body or a bit drained by your day? This 15-minute yoga practice links traditional power vinyasa flow with your breath, creating the perfect environment to get out of your head and into your body. Get ready to move through poses like downward dog, plank, three legged...

  • Hands-Free Vinyasa: Standing Practice Focused on Balance

    If you have sore wrists or sore shoulders, you might think that a vinyasa yoga practice isn't an option for you. Try a hands-free practice instead! Get your flow on without any poses like downward dog, up dog or plank in this challenging hands-free standing practice. You'll work your balance and ...

  • Vinyasa to Yin: Moving Into Stillness

    Craving both movement and stillness? Wishing you could slow down but need to move your body first? This 57-minute practice starts with slow flow vinyasa to warm and stretch your muscles, then transitions to the longer holds of a Yin Yoga practice, allowing you to go deep into stillness. Experienc...

  • Warrior Flow: Core Awareness

    Having a strong core is critical to standing in your power, moving powerfully through the world and connecting authentically to the world around you with integrity. Get ready to work your core--all of the muscles from your shoulders to your knees, front and back--in this 40-minute intermediate yo...

  • Yoga Snack: An Intermediate Pick-Me-Up Flow

    Need a little boost to get you through the second half of your day? This 20-minute intermediate practice is the perfect afternoon pick-me-up to reenergize you so that you can finish your day feeling strong. Get ready to move through reverse table top, boat pose, side plank, and g ate pose in this...

  • Intermediate Yoga Flow

    Take your body on a journey through the shapes of yoga while stretching the hamstrings and opening the hips. This 15-minute intermediate practice moves quickly through vinyasa and includes poses like triangle, plank, chaturanga, dolphin, boat pose and Wild Thing. Feel free to adapt poses for your...

  • Yoga and Strength: A 23-Minute Intermediate Practice

    Short on time, but craving intensity in your workout? This practice combines the yoga, strength training and plyometrics for a quick, powerful workout including squats, lunges, plank and vinyasa yoga.

  • Intermediate Workout with Louise Green

    Take your fitness to the next level with this 22-minute intermediate workout from Louise Green of Big Fit Girl. Warm up and then strengthen the major muscles of your body from head to toe. Louise shows you how to modify the practice and adjust each exercise up or down based on your needs.

  • Developing Core Strength

    Ready to power up your core? Today's 20-minute practice is just the ticket! But if you only think of your abdominals when you think of your core, you're in for a surprise! This practice works your whole core--the most powerful muscles in your body--from knees to your shoulders, both front and bac...

  • Yoga Power with Louise and Dianne

    Louise Green of Big Fit Girl joins Dianne in Yoga Power, a new hybrid yoga format that integrates strength and power movements with vinyasa yoga. You'll challenge your muscles in new ways by changing up your movement patterns, resulting in a stronger, more powerful you! This practice can be adapt...

  • Yoga HIIT with Dianne and Louise

    Ready for a challenge? Dianne and Louise Green of Big Fit Girl partner up again to combine High Intensity Interval Training (HIIT) with yoga for a total body workout. This 33-minute practice is sure to challenge you, no matter where you are at with cardiovascular fitness, so be sure to take it at...

  • Yoga Strength with Dianne and Louise

    Dianne and Louise Green of Big Fit Girl are at it again combining traditional strength training exercises with vinyasa yoga flow. This 39-minute practice will work your whole body from head-to-toe in less than an hour, getting you back to your day feeling energized and ready to tackle your to-do ...

  • Post Run/Walk Practice with Foam Rolling

    Walking and running are great forms of cardiovascular exercise but they can leave you with tight legs and hips. Stretch your legs and hips in this 30-minute practice and then use a foam roller to get into any remaining tight spots.

  • Post-Flight Practice

    Are you fresh off an airplane or have you been sitting too long in the car or a business meeting? This 19-minute practice will help you stretch out and banish any stiffness you feel in your body.

  • Honour Your Body Practice

    Celebrate what your body can do with this longer sun salutation flow. Learn to accept your body where it is and use your practice to honour your body.

  • Strength Building Practice

    Find strength in your practice and in your life by taking your yoga practice upside down.