yogaglo logo

Preview of Dice Iida-Klein, Vinyasa Flow playing below. Sign in to view full class and in HD!

Level 2/3
60 min

Twisting Flow for Detox

Vinyasa Flow | By Dice Iida-Klein on Feb 22 2012
This flow is aimed at detoxing the body via twists, hip and low back opening, as well as a decent amount of core work from our hands and backs. Tossing aside our usual Warrior 2, Parsvakonasana and Ardha Matsyendrasana, we explore Anjaneyasana, Crescent pose, revolved Crescent and revolved half-moon along with twists upside down and standing. Handstand options are given throughout of course! A light forward fold sequence follows to top it all off. No major backbends in this flow my fellow yogis. Enjoy!


This flow is aimed at detoxing the body via twists, hip and low back opening, as well as a decent amount of core work from our hands and backs. Tossing aside our usual Warrior 2, Parsvakonasana and Ardha Matsyendrasana, we explore Anjaneyasana, Crescent pose, revolved Crescent and revolved half-moon along with twists upside down and standing. Handstand options are given throughout of course! A light forward fold sequence follows to top it all off. No major backbends in this flow my fellow yogis. Enjoy!


  • irene carbo     Oct 18th, 2014
    Dice you really flushed me out.. It was so hard and sweaty... very challenging.. loved it..thanks
  • Michele Bendzinski     Jul 31st, 2014
    Love the way you explain how to make adjustments!!! Great class.
  • Vindhya Veerula     Jul 19th, 2014
    Challenging and definitely fierce! It's exciting to go back and repeat flows I struggled with a couple years ago and see how I've improved. Thank you for sharing your practice and knowledge....grateful to you and yogaglo for helping establish my daily home practice :) NAMASTE
  • Miray Skeens     Jul 9th, 2014
    Thanks so much!! This one is sooo hard!! I LOVE it!!
  • Karen DiGenova     Jun 27th, 2014
    phew! what an awesome, sweaty class!! The detoxing twists were much needed! thank you!!
  • Matt Kriteman     Jun 22nd, 2014
    Awesome Dice! Some good challenges, and some great twist technique, love the one legged twisted chair as well, nicely explained. What back bends did you have planned? Was thinking of maybe a standing bow, for the bb and twist? Thanks again!
  • annabel igoe     Jan 10th, 2014
    Hey Dice, all the internals really helped me to hold my handstand hops for that touch longer. This is definitely one of your most vigorous classes on here but at the same time repeating the poses and sticking with the same types of movements(L shapes) really grounded me mentally. Cheers. From a long time student of yours on the Glo, Annabel.
    • Dice Iida-Klein     Jan 14th, 2014
      Hey Annabel, glad to hear the focus on adduction and internal rotation helped you out with your hstands :) Gotta try and square those hips! Thanx for practicing with me here on the GLO. Practice on my fellow yogi!
  • Heather Pagano     Jan 8th, 2014
    Thank you, exactly what I'm looking for in a class to grow on- some poses that were really challenging and a little intimidating for me, taught with fun, a great sense of play, positive energy, and some inspiring yogis to watch that made me want to try, too. By the end I could clap my feet twice in a row! :-D
    • Dice Iida-Klein     Jan 9th, 2014
      You're welcome Heather! Congrats on the double clap :)) Practice on my fellow yogi!
  • karen schneider     Jan 8th, 2014
    this video kept freezing on me and I couldn't finish the class. Please advise if this happens again.
    thanks karen
    • YogaGlo     Jan 8th, 2014
      Hi Karen. We have sent you an email with some troubleshooting tips!
      • Dice Iida-Klein     Jan 8th, 2014
        Hey Karen! I hope the GLO team's tips helped out :)
  • Ellen Sevigny     Jan 8th, 2014
    Yay! That was so difficult for me but interesting and engaging practice
    • Dice Iida-Klein     Jan 8th, 2014
      You made it Ellen! Glad you found this practice :)
  • Victor Caceres     Jan 8th, 2014
    You are a GREAT YOGA TEACHER , thank You ...
    • Dice Iida-Klein     Jan 8th, 2014
      You're welcome Victor and THANK YOU!
  • Nichi Green     Jan 8th, 2014
    Amazing class thank you
    • Dice Iida-Klein     Jan 8th, 2014
      You're welcome Nichi!
  • Eleanor Shannon     Dec 22nd, 2013
    video keeps stopping.
    • YogaGlo     Dec 22nd, 2013
      Hi Eleanor. We've sent you some tips to help you with your video streaming :-)
      • Dice Iida-Klein     Jan 8th, 2014
        Hey Eleanor! I hope the GLO team got you squared away :)
  • Stephanie Boedecker     Dec 18th, 2013
    My legs were screaming a few times but I enjoyed the flow!
    • Dice Iida-Klein     Jan 8th, 2014
      Glad to hear it Stephanie! Sometimes a little leg burn is a good thing :)
  • Laura Baron     Oct 27th, 2013
    Most fun I've had taking class in a long time, in large part because the sequencing was so dynamic. Loved it, thank you!
    • Dice Iida-Klein     Oct 28th, 2013
      You're welcome Laura! Glad you enjoyed this practice :)
  • Leanna DeFere     Oct 13th, 2013
    Awesome Sunday Start! Thank you for your fun and dynamic classes. I love to move and you provide so many options it is always different. Your classes really open my ability to listen and to honor my body in each pose. Thank you.

    Blessings. Namaste.
    • Dice Iida-Klein     Oct 28th, 2013
      Namaste Leanna! I'm glad I could be of service to you on your Sunday :) Honoring your body is Yoga. Keep on practicing my fellow yogi.
  • M'Le Leach     Oct 1st, 2013
    Thank you thank you thank you Dice! This class was amazing. I had a little bit of stress overwhelm me 5 minutes before I hit play, but I had forgotten why within the first 20 minutes. I had to really listen to my body today due to having a couple days off of yoga for lady reasons, and I did not realize my muscles were that fatigued. Thank you for helping me feel strong again! Also thank you for kicking my butt and helping me sweat off all the pie I ate over the weekend. haha. :) xo
    • Dice Iida-Klein     Oct 28th, 2013
      HA! I know you're super strong M'Le! Glad I could be of service as always. Taking days off to honor that miracle that is our body is nothing short of genius and necessary :) Now back to that!
  • Marina Neis     Sep 14th, 2013
    amazing class!! i still fear falling from handstand, but this class made me feel lighter that I've ever felt before..thank you!!
    • Dice Iida-Klein     Sep 30th, 2013
      You're welcome Marina! You have the power and control to catch that handy :) Keep on practicing my fellow yogi.
  • samantha g     Jul 4th, 2013
    Wow! What an amazing workout! Super challenging, but allowed just enough time for me to be uber aware of my focus and breath. Perfection. Love your classes...
    • Dice Iida-Klein     Jul 22nd, 2013
      Nice! Practice on Samantha :)
  • Christine Harrelson     Jun 4th, 2013
    This was a great class. I have a tweaky back and this class was sweaty without doing anything too taxing to my back. I really hate twisting in a high lunge but for some reason, today it was easy - maybe I have a new perspective - thanks!
    • Dice Iida-Klein     Jul 22nd, 2013
      Awesome to hear Christine! Glad I could be of service to you and your back with twists :)
  • Brigida Sanchez     Apr 22nd, 2013
    This quickly converted into an aqua yoga class! Thanks for the great class!
    • Dice Iida-Klein     Apr 24th, 2013
      LOL! Sweat is good :) Glad you enjoyed the practice Brigida!
  • Autumn Jordan     Mar 30th, 2013
    Super class for my morning. Your classes never dissapoint! Thanks Dice, namaste. :)
    • Dice Iida-Klein     Apr 24th, 2013
      You're welcome Autumn! Namaste :)
  • Brad Seftel     Jan 30th, 2013
    Great Class, May the glo be with you ;)
  • Laura Bianco     Jan 26th, 2013
    Phew - that was tough! Dice's an inspiring teacher.
  • Michelle Torman     Jan 19th, 2013
    I loved this class!! hard at times, and I couldn't do all the poses but I had fun trying! loved the challenge and encouragement, thank you!!!
  • Maurey Lancaster     Jan 10th, 2013
    I almost stopped this video. Too hard! But then, amazingly- Dice says that it's okay, who cares about the asana? Just have fun and play with things. I smiled, did what I could and finished it. Thanks for the encouragement, just when I needed it!!
    • Melissa Stern     Feb 22nd, 2013
      I'm right there with you. Rock on!
  • kippy kern-taylor     Jan 9th, 2013
    cannot get any of the videos to play....been three days now.
    can someone help
    • YogaGlo     Jan 9th, 2013
      Kippy - We will email you now some tips to help with the streaming.
      • kippy kern-taylor     Jan 9th, 2013
        dont see email.
      • kippy kern-taylor     Jan 9th, 2013
        thank you. have already updated flashplayer as suggested by customer support.
        im using a mac
  • abigail pao     Nov 21st, 2012
    Amazingly sweaty practice. I feel all rung out! Please come to Toronto, Dice!!
  • Ashlee Spencer     Nov 5th, 2012
    Awww :( It stopped streaming at the 37minute mark and I couldn't get it to go again :(
    • YogaGlo     Nov 5th, 2012
      Ashlee - we just emailed you some tips to help with the streaming.
  • Brad Seftel     Oct 13th, 2012
    Thank you oh great Tenacious D. That was awesome.
  • Elena Lowenthal     Aug 23rd, 2012
    Loved this class. Before it, I had stiff low back but twisting helped out especially upside down. Question, in Sirsasana II I feel extremely unstable and feel like I'm unsafe. Is there any tips for it. Thank you. Elena
  • Tasja Fox     Aug 14th, 2012
    love love loved it! thanks so much for another creative class! :D
  • aleta varney     Jul 15th, 2012
    Always love your classes Dice...always great sequences. I love what I learn from every one of your classes. I am watching to see where you and Bri are workshoping to see if one day I can take some classes in person..... you guys should come to Canada;) Anyway....thanks again for a wonderfully challenging class.
  • Oven Kiley     Jul 12th, 2012
    Great class Dice, thanks !
  • Mia Mironov     May 13th, 2012
  • Katherine Wilder     Apr 22nd, 2012
    Wow, thanks for the stimulating class! Namaste'
  • Dice Iida-Klein     Mar 31st, 2012
    @Michelle - Thank you. I'm glad I could be of service :)
  • Dice Iida-Klein     Mar 31st, 2012
    @Marta - I'm grateful for you! I'm so glad that you've found the lightness and kid-like qualities of inversions. That's what I loved about them when I first discovered yoga. You said it best...the process is much more important than the achievement :)
  • Dice Iida-Klein     Mar 31st, 2012
    @Cullen - Awesome. You're quite welcome!
  • Michelle Cardone     Mar 31st, 2012
    great class
  • Marta ipb     Mar 26th, 2012
    I'm so grateful!! About 6 months ago I was afraid of inversions. I decided to face my fear and take Dice classes. Now I can do some inversions (incredible!), not handstand yet, but I think it's funnier now, falling makes me laugh..The day I achieve it I'll be happy, but it's so funny now that I look like a dizzy duck...Maybe it's nicer the process than the achievement...I'm so grateful to your classes! Namaste
  • Cullen Curtiss     Mar 24th, 2012
    LOVE THIS! Thank you.
  • Dice Iida-Klein     Mar 19th, 2012
    @Sarah - I'm so sorry that the practice brought up these feelings for you. Do not get discouraged about Handstands, etc. Achieving what we think is asana is secondary to how you FEEL while in the asana. If my style of teaching or practice didn't resonate with you, that's perfect! There are so many amazing teachers here on the GLo...I know you'll find more than a few that will work for you! The yoga practice is truly YOURS and that is the best part! Please come back and practice again :)
  • Dice Iida-Klein     Mar 19th, 2012
    @Lynn - Amazing! That is awesome. A class about pulling up into handstand (pressing) coming right up. Block work is always great when learning to press or at least feel the bandhas and core engage when lifting one's own body weight. Keep on practicing my fellow yogi :)
  • Dice Iida-Klein     Mar 19th, 2012
    @Samantha - Gotta love the core work. More to come. Mahalo and Aloha!
  • Dice Iida-Klein     Mar 19th, 2012
    Mahala – We recommend and feel it is important that you consult your doctor to address any specific medical needs. Closed knee positions like virasana and balasana can indeed be tough on the knees. If doing supta virasana made walking up stairs and even walking difficult I would say Don't Do It! There are plenty of ways to open your quads without putting any weight on your knees. I was just at Yogaglo so won't be back for awhile. But when I return I think a quad stretch class without knee pain would be a good one to do. Have you tried half virasana against the wall? Right leg in virasana/left leg in lunge. Torso upright? Or half virasana standing (heel to hip, so maybe that would be half vajrasana).
  • Dice Iida-Klein     Mar 19th, 2012
    @Farzaneh - You're welcome...and welcome to the Glo! You've come to the right place :)
  • Dice Iida-Klein     Mar 19th, 2012
    @Lee - Thank you! Namaste :)
  • Dice Iida-Klein     Mar 19th, 2012
    @Susan - I'm so happy you enjoyed class! Practice on!
  • Dice Iida-Klein     Mar 19th, 2012
    @Karen - You're welcome. Yea! Made it to favorites :) More to come!
  • Dice Iida-Klein     Mar 19th, 2012
    @Rebecca - Great! Glad you enjoyed the practice :)
  • Dice Iida-Klein     Mar 19th, 2012
    @Isabella - You're welcome! Fun yet focused is what I hope to convey with the yoga practice. At least that's how I view the practice :) and that's only one view of many. Big hugs and gratitude right back at you.
  • Dice Iida-Klein     Mar 19th, 2012
    @Amy - You're quite welcome my fellow yogi! I'm glad you enjoy the sequencing. More like this to come. Coming to Germany sounds amazing!
  • Dice Iida-Klein     Mar 19th, 2012
    @Alisa - Your wish is my command. Ha! Glad I could deliver a twist class :)
  • Dice Iida-Klein     Mar 19th, 2012
    @Stephanie - I like not knowing what's coming next too. Keeps me present in my practice! I hope your TT was amazing. TT's are always an experience of a lifetime :)
  • Dice Iida-Klein     Mar 19th, 2012
    @Stephan - No problem! More coming right up. In fact, we're filming this Saturday. Probably a 90min handstand class?!
  • Dice Iida-Klein     Mar 19th, 2012
    @Laurie - Thank you for your words. I will forever be changing and hoping to evolve, both as practitioner and teacher. I'd love to come to Germany!
  • Dice Iida-Klein     Mar 19th, 2012
    @Emma - You're welcome. I'm always happy to be of service. One arm handstand tutorial is coming right up!
  • Dice Iida-Klein     Mar 19th, 2012
    @Lisa - Great! It's an amazing posture to experience upside down. I love it!
  • Dice Iida-Klein     Mar 19th, 2012
    @Patti - Glad you enjoyed the practice. I do often doze off thinking about what to do next in class :)
  • Dice Iida-Klein     Mar 19th, 2012
    @Sherri - Thank you very much for the kind words. I promise to continue to change and grow as a practitioner and as a yogi who is blessed enough to share with other yogis via the web! Practice on my fellow teacher and yogi :)
  • Dice Iida-Klein     Mar 19th, 2012
    @Amanda - Fun and challenging is perfect! Glad you enjoyed the practice.
  • Dice Iida-Klein     Mar 19th, 2012
    @Shana - Awesome. Glad I could be of service :)
  • Dice Iida-Klein     Mar 19th, 2012
    @Amy - Glad you enjoyed the class. Many more to come!
  • sarah simmons     Mar 19th, 2012
    wow. definitely a practice that i'd be hesitant to do again... what an intense class. All good. But i'm frustrated with my lack of handstanding ability. Loved the hip openers and twists. What a good teacher too.
  • samantha fox     Mar 11th, 2012
    Sweet! Loved the little core challenge! Mahalo and aloha Dice!
  • Gayle Jann     Feb 27th, 2012
    Great class Dice. Challenging and strength building with a lot of wonderful refinement points.

    Is the woman in the front row on the right a yoga teacher. Her handstands were amazing.

    Do you think that basically you need to build a lot of core and shoulder strength to be able to solidly hold a handstand? I am getting close but it is still hit or miss.
  • Farzaneh Kashef     Feb 26th, 2012
    Thank you!!! This was my first yogaglo class and it was wonderful, very challenging and fun.
  • Lee Clise     Feb 26th, 2012
    Really creative and wonderful. I love this sequence! What an amazing teacher you are Dice! Thank you! Namaste:)
  • Susan Zinter     Feb 25th, 2012
    wow!!! that was wonderful!
  • Rebecca Ferraro     Feb 24th, 2012
    Wow! Very challenging and I'm a yoga teacher and long-time practioner! Felt very energized even through the difficult poses! Awesome and fun practice!
  • Isabella Allard     Feb 24th, 2012
    THANK YOU Dice! I'm with Alisa.. I was looking for a twisting practice too and was so happy to find yours here! ABSOLUTELY LOVED IT!!! Perfect practice! FUN, challenging and grounding with a wonderful energetic flow* AWESOME as ALL-WAYs ;) Dice. Thank YOU for sharing your insight!!!! Have a wonderful day!!! BIG hug of heartfelt appreciation and gratitude :) *
  • Amy Rains.     Feb 24th, 2012
    Thank you thank you! Loved this! I always enjoy your creative sequencing. And I agree with Laurie, workshop in Germany please. I teach here in Germany and would love to practice with you in person.
  • Alisa Jackson     Feb 24th, 2012
    The other night I was thinking that I'd like to do a twisty class. Then I did this. Wow, I sure got what I asked for!
  • Stephanie Dufort     Feb 23rd, 2012
    Really terrific sequencing in this class. I love when I can't guess whats coming...lets me really just sink into my practice, and that's exactly what this class did! I'm going to be in Santa Monica for the next 4 weeks getting my 200hr tt (yay!) and I'm really hoping to have the chance to take your class live. Hope to meet you soon!
  • Stephan Urbanczyk     Feb 23rd, 2012
    More 90 minute classes please. Your teaching is excellent but 60 minutes just isn't enough for your style.
  • Laurie Hogie     Feb 23rd, 2012
    Dice, there was never anything wrong your teaching, but, you are evolving and subtly changing. You're becoming an AMAZING teacher. I love this. Let me know if you want to do a workshop in Germany. We await!
  • Emma Robinson     Feb 23rd, 2012
    Loved this, thanks Dice! Always a thrill to take your classes, I learn something new everytime and your enthusism and passion inspires me to always do a little more than I thought possible! Much love xox p.s can i put a request in for a one arm handstand tutorial?
  • Lisa Hagen     Feb 22nd, 2012
    Great inverted hanuman is improving. Thanks Dice!
  • Patti MacPherson     Feb 22nd, 2012
    great class, you must lay awake at night thinking up all those challenging transitions, thanks!
  • sherri youngblood     Feb 22nd, 2012
    Dice I hope you read these. This was by far one of your best classes ever. It was an excellent balance of being challenging but not impossible. You definitely have a gift of teaching the asanas. Love your passion for yoga. From one yoga teacher to the next, thanks for being my teacher. It is wonderful being a student!! Shanti, Sherri.
  • Amanda Shepherd     Feb 22nd, 2012
    Fun and challenging - Thanks :).
  • Shana Mahaffey     Feb 22nd, 2012
    Really hard :-) but awesome and satisfying. Thanks!
  • Amy Holler     Feb 22nd, 2012
    Hard, but awesome!