Intermediate/Advanced/Power Yoga

Backyard Series: Inversions
Erich Schiffmann
Year Released: 2002

Disclaimer: I received this video as a free review copy from iHanuman.com.

In his 4-minute introduction to this practice, yoga master Erich Schiffmann explains that the entire video was created by him—not only the instructing, but also the filming, editing, etc. Therefore, as with all the videos in Erich’s Backyard series, there is no camera person; Erich remarks that the camera angles might be a bit off at times, but this is hardly noticeable as you move through the practice. Erich also suggests that Inversions is a “more intermediate” practice due to the inclusion of some “mildly advanced” poses. I believe he minimizes a bit here, as this session includes some quite challenging moves, but more on this later. As one might surmise from the title, Erich devotes a significant amount of time to inverted postures (approximately 21 minutes total), but this is also a full, 68-minute yoga practice, with much attention paid to the abdominals and hamstrings as well.

Erich begins the session with a 7-minute warm-up sequence which incorporates long, slow holds of standing forward bend, squat, cat/cow, and down dog. From this he moves right into the first series of inversions, an 8-minute headstand sequence. Starting in one-legged headstand, Erich comes into full supported headstand (Erich performs the pose free-standing, but less experienced practitioners will benefit from the use of a wall here for balance assistance). Headstand variations include twisting headstand, splits, one-legged splits, and wide-legged headstand. Erich then states that shoulderstand is the traditional counter-pose to headstand, but before going into the shoulderstand work, he thoroughly warms up the abdominals with a series of abs prep moves as well as several levels of bridge pose (11 minutes total). Finally, Erich concludes the preparations for shoulderstand by rolling in and out of plow pose several times (very similar to the Pilates Roll-Over exercise).

Now Erich embarks upon the 13-minute shoulderstand sequence. This series is even more challenging than the headstand work—it’s longer, and in addition to balance, it requires a good deal of strength and flexibility. Erich first rolls back into plow and performs knees-to-ears posture before lifting up into a hands-free shoulderstand (very tough!). He follows this with the traditional shoulderstand but moves into more difficult variations such as one-legged shoulderstand, side plow, one-legged bridge (lowering down from shoulderstand and then hopping back up), full bridge, and lastly, walk-around-the-head, a very tricky cycle that flows from bridge to side plow to plow and then back down around the other side of the body. Erich spends almost as much time in counter-poses as he does in the actual shoulderstand series. Here he notes that fish is the traditional counter-pose to shoulderstand, but he performs a fairly challenging variation of this posture which he calls “toe fish”—basically, he starts in a sort of squat, keeps his heels up, lowers the top of his head to the floor in the fish position, and then lowers his calves to the floor, almost as in reclined hero’s pose, which in fact he goes into following the fish posture. This entire sequence comes to an end with a squat and standing forward bend.

The last active sequence of this video consists of seated forward bends. The first cycle (9 minutes) includes full seated forward bend, head-to-knee pose, and a reclined leg stretch series which concludes with a lovely full-body twist. Then it’s back to a seated position for the final 10-minute cycle: a wide-legged seated forward bend series (including twisting to each side and bending over each leg), a cobblers pose series, and a series of seated twists (full twist, bent leg twist, and sage 3 posture). Finally, Erich sets you up for savasana, spending about a minute to set up the posture and then allowing you to relax in silence while the credits roll (a bell rings after about 4 minutes).

Sound pretty advanced? Well, yes, it is! Erich, who uses Sanskrit names for the postures almost exclusively, maintains that even beginners could get something out of simply watching the inversion sequences; while I agree with this, I would caution beginners or even low intermediates against attempting this practice. For these postures to be practiced safely, the practitioner needs to have not only prior familiarity with inversions (which Erich does not actually teach here) but also a strong knowledge of how to safely modify poses as necessary. Therefore, I would recommend this video only to very experienced high intermediate and advanced students. If you are in that category, however, this yoga session would an excellent means to build on and expand your inversions practice.

Instructor Comments:
Erich is a yoga master who teaches in a methodical manner with a calming voice.

Beth C (aka toaster)

08/30/2007


A word of warning: Do not use this DVD unless you are fairly experienced with yoga and know your limitations. This DVD will not teach you to do inversions: It is assumed that you already know how to do the poses safely. Erich labels this sequence as “Intermediate to Advanced”. However, if you know your limitations and can modify poses safely on your own, you can get value from this DVD even if you cannot do all the poses. I can only do headstand (sirsasana) supported by a wall, but I was able to benefit from the DVD and enjoyed it. (While Erich did headstand variations, I worked on the entrance to & exit from the supported headstand and on taking my feet away from the wall.)

If you normally don’t preview videos, or if you preview at high speed, I suggest watching the headstand and shoulderstand sequences of this DVD at normal speed before doing them. You can really damage yourself by turning your head to look at the TV while in an inversion. If you are not expert at inversions, it’s also a good idea to think through which variations you’re going to try and which ones you plan to skip.

That said, this is an excellent DVD with a lot of variations that I haven’t seen elsewhere. Erich’s slow, relaxed style fits the practice of inversions perfectly, and the whole sequence works very well.

Sequence: There is only a short warmup before you go into the headstand (sirsasana) sequence. This sequence lasts about eight minutes with many variations of leg position, one-legged headstand, etc. The headstand sequence is followed by abdominals, bridge and plow, then a ten-minute shoulderstand sequence, also with many variations. There is a long sequence of counterposes including fish variations and delicious leg stretches, then savasana.

This is a nice well-rounded sequence of about 70 minutes; the counterposes are extensive and lovely. Because my shoulders are very tight, I may do some extra shoulder openers before starting this video next time.

Savasana: The savasana is fairly brief. Erich guides you into relaxation & is then quiet. After the savasana, the DVD goes back to the main menu, which is silent, so you can stay in savasana as long as you like.

How I feel afterward: Erich’s videos make me feel nicely stretched and very relaxed. They are not exhilarating like some power yoga or koundalini practices.

Props: Erich uses a blanket for the headstand and shoulderstand sequences. Since you’re in the inversions for quite awhile, this may be a good idea even if you normally practice those poses without props.

Modifications: Erich does not offer modifications, but most people will need to modify or skip some of these poses. Be sure you understand your body and know how to modify appropriately before you attempt this video.

What he talks about: Erich talks quite a bit, but it is nearly all about the physical effects of the poses, how they should feel, how to subtly adjust your alignment. There is no spiritual talk. He emphasizes that the poses should feel good, and you should have fun.

Music, setting, production: Erich is alone in his back yard, with an attractive flowering hedge behind him. The instruction is voiceover. The production values are just fine, although he does these videos entirely by himself. This is a DVD-R. The music is nonobtrusive and unexceptional. I did not see Fig the cat in this video.

Chaptering and features: The DVD is well chaptered, but the chapters are titled with only the numerals 1 through 9. You may want to make a cheat sheet. There are no extra features, unless you count the bit at the beginning where Erich apologizes (unnecessarily) for the production values.
Instructor Comments:
Erich is extremely knowledgeable and provides a lot of detailed information on alignment. His cuing is excellent and his voice is soothing. He does not have the athlete’s body you often see on exercise videos, but I don’t find him unattractive.

Laura J

02/27/2006

Baptiste Power of Yoga
Sherri Baptiste Freeman
Year Released: 2002

Sherri Baptiste Freeman has put together a thorough, intermediate program that is very unique. It has a lot of dynamic flow into and out of the movements before they are held statically. The active Yoga practice is followed by a complete, guided meditation. Here is a breakdown of the Yoga sequence (the meditation part is not broken down here):

00:00 Intro

04:05 Samasthiti/Mountain

04:55 Urdhva Hastasana (Upward Salute): Exhale-Bend arms overhead and extend, Inhale-Extend arms overhead (several repetitions)

05:55 Arms Crossed w/ hands tucked in underarms

06:55 Fire and Earth (Prithvi Mudra):

extend arms forward. Touch tip of thumb to tip of ring finger. Bring hands to chest.

1. Inhale right arm out, exhale it in, Inhale left arm out, exhale in center (2x’s).

2. Inhale right arm out, gaze left, exhale back to center, inhale left arm out, gaze right, exhale back to center (2x’s).

3. Inhale both arms extended, exhale back to center (4x’s).

08:40 Victory Squats (Jyasana)

Step/jump about 1 leg length w/ feet turned out. Join thumb and ring finger together.

Inhale squat while opening arms outward, exhale extend up while bringing arms back to center (8x’s).

10:00 Yoga Mudra:

Interlace hands behind back.

Inhale Lift arms up, exhale-release (4 x’s)

10:45 Knee Bending and extension (while moving outwardly clasped hands forward and back)

Exhale rise and push palms forward, Inhale squat and bring hands back to chest. (6x’s)

11:33 Heaven and Earth

Inhale right palm up (look up), Exhale bring arm down, head back to center (alternate sides, 2x’s)

12:15 Ujjayi : Interlace fingers, hands under chin.

Inhale, elbows lift-lower chin (mostly level), Exhale (thru mouth) elbows lower, chin raised up (8x’s)

13:35 Forward Bend to Lunge w/ left leg back. While in lunge pump and extend leg back into heel.

14:20 Down Dog

15:00 Lunge right leg back while pumping and extending leg back into heel.

15:35 Forward Bend

15:45 Uttitta Parsvakonasana

Right leg lunge forward, Left arm on the ground, right arm to the sky gazing up at right hand …. Then repeat on other side

17:20 Standing Splits and Pigeon Pose

20:25 Cobra

21:20 Down dog to forward fold to

21:50 Parivritta Arda Chadra Virabhadrasana (Warrior Lunge palms together arms overhead to lunging prayer twist)

24:02 Locust Series

26:25 Tortoise Pose

26:55 Bow (first performed dynamically before holding)

27:37 Child’s Pose

28:00 Half Plank (Knees on ground w/ feet up toward sky, moving dynamically to childs pose)

28:50 Full Plank (on inhale) moving dynamically to Down Dog (on exhale) and then back.

29:55 Child’s Pose

30:15 Warrior 3 (balancing T-Pose)

31:40 Skater’s Pose (bent front leg w/other leg extended behind. Hands start forwards then bring behind back (shoulder‘s distance apart), palms facing upward)

33:25 Butterfly Pose (straight front leg w/ rear leg extended, arms out to sides w/ palms facing down)

35:00 Warrior Series: Warrior 1 to Warrior 2 to reverse Warrior(looking up) to Reverse Warrior (looking over lower shoulder)

37:55 Half Moon (lunging w/ arms overhead, then bring clasped hands behind back into Yoga Mudra)

39:25 Extended Mountain to Forward Fold to Down Dog

39:46 Cat Stretch

40:50 Dynamic Forward Fold

41:35 V-Pose (Boat Variation…. Dynamic Navasana extending and then drawing legs inward)

42:37 Paripurna Navasana (“statically” held boat pose)

43:10 Purvottanasana Preparation

43:54 Purvottanasana (fingers pointing backwards)

44:45 Navasana (held)

45:35 Alternate knee to chest while bringing arms forward, then alternate straight leg, then both legs bent, then both legs straight)

48:10 Hold knees to chest

48:25 Lying spinal twist (both legs together to one side while looking to extended arm on the opposite side)

49:25 Archer Pose: (Hold right knee w/ both hands, left leg straight and raised, back is raised off the ground towards the bent leg… then reverse)

50:40 Bridge Pose

51:30 Wheel Pose (upward bow-Urdhva Dhanurasana)

52:05 Knees to chest

52:20 Reclining Lunge (Dead Bug Pose)

52:50 Savasana

55:50 Sukasana/Meditation
Instructor Comments:
A born Yogini and sister of Baron Baptiste. Sherrie gives clear instruction, beautiful demonstration and I find her to come across as very down to earth.

Scott (Yogadad)

02/24/2006


Let me start off by saying that at some points during this workout the filming is a little jerky. Not a biggy but for the money I paid at Amazon, I would have expected something a little more porfessional. It is a unique practise and IMHO, a good one

All in all, I did like this practise. There is quite a long warmup:
Standing in Tadasana
Urdhva Hastasana
Breath attention with stretching upper body
Prithvi Mudra (Fire & Earth),
Victory Squats (Jyasana)
Ujjayi pranayama,
heaven and earth
Yoga Mudra, etc.

Then on to standing poses, back poses, more standing poses, abdominal poses, relaxation and if you choose, a 20 minute meditation practise:

Moving Lunges
Uttihita Parsvakonasana
Standing Splits to Pidgeon Pose
down to cobra
Warrior I to Prayer Twist
Locust Series
Tortoise pose (Koormasana)Dhanurasana
Childs Pose
Half Plank
Full Plank
Childs Pose
Warrior III with 3 variations
Warrior Series
Cat stretch
V Pose to boat pose
table pose series
boat pose again
abdominal series
Spinal Twists
Back release series
bridge
Full Wheel
More back release
Corpse pose
Meditation

I may have missed a few poses. With the standing poses you are mostly doing a vinyasa before coming into them. Corpse pose is short and leads directly to the Meditation. If you don't want the meditation practise then turn off the DVD VHS and just relax in corpse.

I do like this practise and it is challenging. I find it very relaxing and the standing poses are invigorating. I feel quite good when done. This is not Power Yoga. It is not like Baron's yoga at all. So if you are expecting a fast paced practise you won't get it here. Sherri spends time with many of the poses by doing variations of them before you go into the full pose; preparatory and like a mini warm up. There are lots of Downward dogs to rest in.

There is much focus on the breath through this hatha yoga practise. Some woo-woo as well. This is an intermediate practise and could appeal as well to the advanced yogini.

Lori M

10/05/2004


This 55-minute workout by Sherri Baptiste, Baron Baptiste’s sister, is not very much like her brother’s workouts. Actually, I found it kind of boring. The workout includes breathing, lunges, balancing, warrior variations, and back and ab work. It didn’t really "flow" you just sort of go from one pose to the next. While I would not call this a bad workout, I honestly find nothing that would make me want to recommend it to anyone either.

Annie S.

12/20/2003

Being In Yoga
Darryl Dewald
Year Released: 2005

At the start of this video, instructor Darryl DeWalk makes the point that it is an intermediate level practice that is appropriate for those who have taken at least 10-15 yoga classes. I would take this a step further and rate this practice as high intermediate/advanced, as Darryl includes many challenging postures that were beyond my own intermediate level. However, Darryl also states that it is sometimes helpful just to watch your teacher perform, and it was fun trying to go a bit beyond my usual limits.

Denise has already done an excellent job breaking down this DVD, but I'll add my own impressions. The main menu has three choices, Play All, Sequences, and Extras. I've listed the sequences below along with a brief description of each.

Opening Relaxation, 4 mins. Reclined cobbler's pose using a strap around the feet and a bolster under the back; provided a very nice opening to start the practice.

Vinyasa, 26 mins. Darryl begins in a seated position, which I liked a lot; I also liked the inclusion of boat pose so early in the practice. Additional floor postures are cobbler's, staff, and cat/cow. From a standing position, Darryl starts most sequences from down dog rather than moving through the traditional sun salutation; again, I thought this was a nice change of pace. The first sequence is down dog to lunge to twisted lunge. Between most of the sequences, Darryl does a vinyasa series of down dog to chaturanga to updog; chair pose and one-legged down dogs are also added in. Other sequences in this section include locust-warrior 1, single angle-warrior 2-triangle-side plank, and bow-crow-pigeon. The sequences sometimes flowed a bit too quickly for me, but overall, I liked this segment.

Inversions, 15 mins. I couldn't do much of this section, but it was still fun! Darryl begins with some handstand preps to open the shoulders and then performs handstand against a wall (2x). He then preps for pinca marurasana and performs this pose against the wall as well. Next comes unsupported handstand, with Darryl showing you several methods for "falling" out of the pose so that you don't hurt yourself; he even performs a few cartwheels! He finishes with unsupported headstand (I did mine supported).

Standing Asanas, 9 minutes. This was probably my favorite segment, and so I wish it had been longer. Here, Darryl performs several standing sequences, this time without the vinyasas. Sequences include triangle-half moon-bow in half moon; tree-dancer's pose; hand-to-foot sequence.

Seated Asanas, 14 mins. This looks to be an easier section at first, as it begins with a staff pose-forward bend-reverse plank series. However, Darryl ends this sequence with lifted staff, a pose not yet attainable for me. Also included are head-to-knee, revolved head-to-knee, cobbler's, maryichasana (with optional bind), half-lotus forward bend, seated pigeon (aka rock the baby), and several more challenging arm balances, including starfish pose.

Finishing Asanas, 15 mins. This section starts with camel and reclined hero, then moves into some more traditional core work in the form of crunches. It finishes with an inversions sequence: bridge, upward bow, plow, shoulderstand and variations, deaf man's pose, and fish.

Savasana, 7 mins. Darryl guides you through a nice, relaxing savasana to end the practice.

There are two options on the "Extras" menu. The first is sun salutations, a 3.5 minute sequence of lunge salutations. The second is an asana slide show which displays Darryl in various postures, many of which are not included on the DVD.

Overall, this is a very nice longer practice (done in its entirety, it's almost an hour and a half). At times, it felt very similar to my Anusara class, where we often play with arm balances and other poses beyond my level. I think that this practice is actually closer to advanced than intermediate, but intermediates who don't mind if they can't do all the postures are likely to have fun with the practice as I did. I enjoyed Darryl's unique sequencing and mostly liked his posture selection, although there were a few notable absences (eg, eagle, twisting triangle). I'd definitely recommend this DVD to others who are looking to advance their home practice.

Instructor Comments:
Darryl teaches via voiceover in a beautiful Hawaii beach setting. His commitment to the practice comes across clearly on the screen, and I liked how he was reassuring about working at your own level (he suggests and sometimes shows modifications). Also of note is that Darryl himself composed all of the music for this video.

Beth C (aka toaster)

09/12/2006


This is a solidly intermediate practice that can be accessible to beginners but I don't suggest it in view of the fact that there is very little instruction on getting into particular postures and their alignment and modifications and, in addition, Darryl uses mostly Sanskrit to cue the poses. That being said, if your have some familiarity with yoga, have taken live classes (Darryl specifically recommends at least 10 prior to trying the DVD but more might actually be in order) and know your own limitations, this is a wonderful DVD.

The DVD is chaptered as follows (I don't remember all the poses but here are some highlights):
Opening Sequence (basically bound supta badakonasa) which was a really nice way to open up a practice
Vinyasa (26 minutes of flowing standing postures including warriors, triangles, sun salutes and ending with king pigeon)
Inversions (not for the newbie yogi because there are no modifications shown) including headstand (both on a wall and in the center of the room), forearm balance and headstand
Standing postures (triangle, half-moon, tree, dancer, hand-toe Ashtanga style)
Sitting Postures (twists, janusirsana, supta jausirsana, some arm balances)
Finishing poses (ab work and backbends beginning with camel and ending with upward bow, shoulderstand including variations, plough, deafman's pose, fish pose)
Savasana (a nice long 7 minute one at that)

The pace is not fast but nor is it slow but I found it just right and it leaves me a lot of room to grow. The DVD is shot in Hawaii, both on the beach and in the rainforest, making it also very pretty to watch. There is some soft background music, Darryl's voice is very soothing and there is no flowerly language although you really get a sense that he is a spiritual yogi nevertheless.
Instructor Comments:
Caryn C

06/24/2006


Being In Yoga is a 90 minute intermediate level yoga practice, shot in Kahala, HI. It's one on one with Darryl using voice over. The dvd is chaptered as follows:

Opening relaxation: 4 minutes

Supine cobler pose using a strap & bolster. Set on a rocky ledge with the water splashing near by, this pose relaxes you and prepares you for the vinyasa sequence.

Vinyasa: 26 minutes

A centering meditation in easy pose begins the sequence. After the meditation, gentle twists warm the spine. Boat pose is next, working the core (knees and legs up variations shown). Cobbler pose stretches your inner thighs then you'll move into staff pose. This pose lengthens lower back & stretches the hamstrings. Assume all 4's position on hands and knees for the next pose which is the cat/cow. Darryl does this in a flow then moves into down dog. Here he alternates stretching one foot, then the other, then rises high onto his toes before descending the heels. Raise one leg behind you, bring it forward into a lunge, then prepare to twist. (lunging twist) Step back into plank, lower down, rise to low cobra, exhale & move back to down dog. Repeat other leg. Warrior 1 on each side is next in this vinyasa flow followed by extended side angle pose. Warrior 2 flows from there, as well as triangle pose. Single arm balance will really tone your arms. Repeat 2nd side. Rest in child's pose. Come to down dog, moving through the heels & rising onto toes to help lengthen your pose. Bring right leg up, bend knee, then bring it forward into Warrior 1. Plank, chaturanga, up dog, down dog. Repeat vinyasa left side. Flow into boat pose to stretch your spine. You'll repeat bow pose then relax into child's pose. Down dog into crow pose, an arm balancing pose. (tough!) Back into vinyasa flow then do crow pose again. Half king pigeon pose is next. This is a very deep stretch shown with 3 variations of difficulty. Repeat with other leg. Child's pose ends this segment.

Inversions: 15 minutes

Using support, such as a wall (Darryl uses a tree), you'll run through several inversion poses. He begins with a couple standing stretches then put hands on wall for a down dog modification. Forearm balance is next (doing same position only leaning onto forearms). Move knees to floor, go into down dog on floor, then kick up into hand stand with heels up the wall. Lower into child's pose. Perform another round. Turn with back to wall and walk feet up the wall. (these poses will also really work your upper body muscles) Rest in child's pose. Forearm balance on floor, then kick legs to wall as in handstand pose but now your on your forearms. Again, rest in child's pose. Freestanding, meaning using no support, handstand is shown. Darryl shows different exits out of the pose as a safety net. Headstand with no support is next.

Standing Asanas: 9 minutes

Mountain pose, then step wide into triangle pose. Half moon is next. Half standing boat then prepare for other side. Face front of mat, exhale fold forward, then come back up and prepare for tree. Following tree is dancers pose. Bring right knee to chest, grab big toe then extend leg to that side and gaze opposite way. Then bring leg forward, release toe and hold leg isometrically before doing left side.

Seated Asanas: 14 minutes

Beginning in staff pose, welcome your breath. Do a forward fold using your breath as a guide. Reverse table is shown as an easier alternative to reverse plank. Next is a tough core move called "uplifted staff" pose. Repeat this sequence again. Head to knee pose is next followed by twisting side angle pose. Repeat stretching other side. Another round of uplifted staff pose is next followed by butterfly pose. This will open hips and inner thighs. Spinal twists with different variations are shown next. Pigeon pose, cradling your leg, opens the outer hip area. Repeat twists/pigeon other side.

Finishing Asanas: 15 minutes

Begin in down dog then prepare for camel pose. Supine hero pose into 1/2 plank removes the kinks from the prior posture. Core strengthening is next. On your back you'll perform crunches, reverse crunches, twisting crunches and toe touches to work your abdominals. A nice side stretch into bridge is next. Upward facing bow pose, shoulder stand (with twisting variations) and fish pose complete the sequence.

Savasana: 7 minutes

"aahhhhh!"

Instructor Comments:
www.anjalimedia.com

DeniseR

06/13/2006

Beyond the Basics & Namaste Yoga Flow
Kate Olafson
Year Released: 2007


Shot in a pretty outdoor setting, it's visually appealing. Quiet music. Each practice runs approximately 45 minutes in length. You can choose to do one or both depending on time and fitness level. (both compliment one another)

Beyond the Basics is designed for the beginner to intermediate level student. (some basic knowledge would be helpful) Kate begins with the breath and guides you into gentle stretches and twists. Everything is slow and deliberate. (you'll really feel the energy of the poses) Kate also includes abdominal conditioning which will strengthen the core. After moving through the floor warmup sequence, Kate demonstrates some powerful standing postures. (great for tightening & toning the muscles and building strength) The holds are longer which will build muscular endurance as well. Kate sometimes demonstrates several modifications within a pose (say 3 different levels of tree pose). Moving again to the floor, Kate performs a couple hip openers and twists before moving into final relaxation.

Namaste Yoga Flow is for intermediate/advanced participants. This practice is a complete vinyasa session. Kate begins with the breath and moves into core work (this is a nice gentle way to prepare for the more vigorous flow). The sun salutations is the center of this workout. Kate performs sun salutations A & B several times through, always offering tips to get the most from your session. Lots of variation and room to grow for the intermediate student. Deeper hip openers including full split are demonstrated. A wonderful restorative savasana concludes the workout.

Instructor Comments:
www.kateolafson.com

DeniseR

01/19/2008