Level 2-3

At this level, you are assumed to have an understanding of intermediate yoga poses. Classes are designed to improve your intermediate yoga practice by challenging your stamina and pushing you towards learning more difficult poses. Level 2-3 classes involve holding poses for a longer amount of time, trying to perform advanced and physically demanding poses, and incorporating challenging flows and variations. You move at a faster pace and go deeper into the poses.

2 Programs, 51 Classes

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Bodyparts
Abdomen Ankles Arms Back Calves Chest Elbows Eyes Feet Glutes Hamstrings Hands Head Heart Hip flexors Hips IT band Knees Legs Lower back Lungs Neck Nose Psoas Quadriceps Shoulders Side body Spine Stomach Thighs Thoracic Spine Upper back Wrists
Styles
Ashtanga Vinyasa Hatha Meditation Pilates Pranayama Restorative Various styles Vinyasa flow Yin yoga Yoga nidra Yoga Philosophy Yoga strength
Teacher
Amaranta Aguilar Catalina Palma Clare Nicholls Daniel Scott Guy Powiecki Itziar Donezar Jaime White Kathleen Anderson Lauren Matters Lily Seyfi Linnea Ahlgren Lizette Pompa Sofia Soori Vinay Jesta
Duration
10 min 15 min 20 min 25 min 30 min 35 min 45 min 5 min 50 min 60 min 70 min 75 min 90 min

2 Programs

3 weeks
urdhva dhanurasana

Progressive Backbends

In this program we work with progressive backbends. A backbend has two parts: strength in the back of the body and opening in the front. When one of them is missing, the lower back often takes the load and feels it.

The program builds back body strength and opens the front body step by step, so your backbends come with more ease:

Warm up before each class with the Rise and Shine class or a few rounds of sun salutations. The classes are 15 to 30 minutes. Level 2-3, so come with a regular practice. You need a block, a strap and some wall space.

Be patient and find your way up progressively.
Vinyasa flow with Vinay Jesta
Level 2-3
3 weeks
1 week
Yoga practice at Yogateket with Vinay Jesta

Five Elements Intermediate

In this Vinyasa Yoga program we bring the qualities of the five elements into the practice. In the yoga tradition, when these qualities are in balance we feel in harmony.

Vinyasa is mainly a fire practice. Being aware of the other elements, and bringing them in, gives you a more balanced body and mind. This is the intermediate version, with longer classes and more demanding postures:

Each class is 60 minutes, level 2-3, no props needed. New to the elements? Start with Five Elements.
Vinyasa flow with Vinay Jesta
Level 2-3
1 week

51 Classes

70 min
camel pose linnea

Twists, Shoulders and Hips

Find your bind in this class with less talk and more movement. Move through a progressive sequence of twists, opening the shoulders, the hamstrings and the outer hips along the way, towards Bound Revolved Triangle.

Use the mobility you have built in the spine for a short backbend sequence, and finish with a cool-down lying on your back. Level 2-3, no props needed.
Vinyasa flow with Linnea Ahlgren
Level 2-3
70 min
25 min
Full wheel pose yoga

Dropping Back

In this practice we work gradually towards dropping back into Wheel Pose, Urdhva Dhanurasana.

We use the wall as a prop to build strength and mobility. You should be able to do Wheel Pose comfortably before you take this class. Work for the whole back, from the lower back to the upper back. Level 2-3, with a wall.
Vinyasa flow with Vinay Jesta
Level 2-3
25 min
60 min
Lizard yoga

Happy Open Hips

In this Vinyasa practice we open up the hips through active flexibility, going progressively deeper and preparing for leg behind the head variations.

You should never feel sharp or painful sensations in the knee. If you do, back off. Level 2-3, no props needed.
Vinyasa flow with Vinay Jesta
Level 2-3
60 min
20 min
Yoga teacher performing yoga posture on green yoga mat on white background

Posturas Finales Practicantes Avanzados

A medida que avanza tu práctica, puedes ir añadiendo más posturas a la secuencia final. Esta secuencia equilibra la mente alerta que pide la práctica de Ashtanga con la mente tranquila que permite asimilarla. Deja tiempo suficiente para las posturas finales.

Después de Navasana, el orden es: Urdhva Dhanurasana (o Setu Bandha Sarvangasana para principiantes), Paschimottanasana, Sarvangasana, Halasana, Karna Pidasana, Urdhva Padmasana, Pindasana, Matsyasana, Uttana Padasana, Sirsasana, Balasana, Padmasana, Baddha Padmasana, Yoga Mudra, Padmasana con respiración Ujjayi, Utplutih y Savasana.
Ashtanga Vinyasa with Itziar Donezar
Level 2-3
20 min
20 min
Pilates

Rock and Roll Mat

One of my favourites. I am a runner as well as doing Pilates and yoga, and a big kid at heart. This intermediate to advanced workout is a fun way to find new strength and flexibility in your body.

Have fun, and double up your mat or add a blanket underneath, because we will be rocking and rolling.
Pilates with Jaime White
Level 2-3
20 min
60 min
Itziar Donezar practicing yoga posture

La Magia de Abrir El Corazón (IV)

Clase de Vinyasa enfocada en la apertura del pecho, que prepara el cuerpo para la postura del camello (Ustrasana).

Muévete despacio al ritmo de una respiración fluida, profunda y suave. Deja que las emociones broten, siéntete libre y vive la magia de abrir el corazón. Nivel 2-3, sin accesorios.
Vinyasa flow with Itziar Donezar
Level 2-3
60 min
45 min

La Magia de Abrir el Corazón (III)

Clase de Vinyasa con secuencias centradas en las extensiones hacia atrás, para toda la espalda.

Te recomendamos ver y practicar primero el vídeo La Magia de Abrir el Corazón (I). Nivel 2-3, sin accesorios.
Vinyasa flow with Itziar Donezar
Level 2-3
45 min
45 min
Knee to triceps yoga position

From the Ground Up

This class builds from the ground up. We start by warming up the hips, feet and ankles, then bring that into the rest of the body.

Have fun working through a challenging balancing sequence where every part of the body gets a little attention. Level 2-3, with a block.
Vinyasa flow with Lizette Pompa
Level 2-3
45 min
45 min

45-Min Core Class

This core class works the front and sides of your abdomen: the rectus abdominis and the obliques.

One cue runs through the whole class: hug your lower ribs toward your hip bones. Level 2-3, with a block.
Vinyasa flow with Lizette Pompa
Level 2-3
45 min