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Level 2
45 min

Strength and Stamina for New Year

Vinyasa Flow | By Jason Crandell on Jan 05 2011
Do you want to start the New Year by cultivating strength and stamina in your body, while also committing to a practice of seated meditation? If so, here's your practice! This vigorous morning sequence will lead you through 4 different types of sun salutations before guiding you through a wide-array of standing poses. Toss in an inversion, some hip-opening, twisting and mild-backbending before a 5-minute seated meditation and you have the formula for this nourishing, balanced practice.

Description

Do you want to start the New Year by cultivating strength and stamina in your body, while also committing to a practice of seated meditation? If so, here's your practice! This vigorous morning sequence will lead you through 4 different types of sun salutations before guiding you through a wide-array of standing poses. Toss in an inversion, some hip-opening, twisting and mild-backbending before a 5-minute seated meditation and you have the formula for this nourishing, balanced practice.

Comments

  • Heidi Cousino     Nov 19th, 2014
    I forgot how much I enjoy this practice. Thanks, Jason, for reminding me that it's necessary to slow down & look inside from time to time. Have a Namaste Day!
    • Jason Crandell     Nov 21st, 2014
      I'm glad you circled back to this one, Heidi!
  • Kendra Staley     Jul 15th, 2014
    Excellent class after having been away from yoga for a bit. Thank you!
    • Jason Crandell     Jul 15th, 2014
      My pleasure Kendra.
  • Sarah blumenfeld     May 25th, 2014
    I haven't done this practice in a while despite it being marked as a favorite. But after today, I believe it is my favorite of my favorites. Jason Crandall which other videos are like this one or can you make more like this? Thanks so much. Namaste.
    • Jason Crandell     May 27th, 2014
      Sarah - So glad you like this one. For similar practice, check out an of my "continuous flow" or "feel good flow" practices. There are also a handful with the word "strength" in the title. These should treat you right!
  • Sarah blumenfeld     May 25th, 2014
    I haven't done this practice in a while despite it being marked as a favorite. But after today, I believe it is my favorite of my favorites. Jason Crandall which other videos are like this one or can you make more like this? Thanks so much. Namaste.
  • Tanja Dehne     Apr 23rd, 2014
    ~ Great class! Thank you Jason! ~
    • Jason Crandell     Apr 23rd, 2014
      ;)
  • Cheryl Edinbyrd     Jan 7th, 2014
    I have struggled a bit with learning how to teach yoga. This has been one of the best breakdowns I have every seen for walking through the sun salutations. Thanks so much!!!
    • Jason Crandell     Jan 7th, 2014
      Glad you found this helpful Cheryl. Learning to teach yoga can be difficult! Lots of practice :)
  • Lori Jokinen     Jan 4th, 2014
    thank you so much... love it!
    • Jason Crandell     Jan 4th, 2014
      Thanks Lori!
  • Angela Durnford     Jan 2nd, 2014
    Another awesome flow. I do your classes all the time - my favorites are jammed with Jason. Now I want to take this opportunity in sparkling new 2014 to say a much overdue Thank You! Angela
    • Jason Crandell     Jan 3rd, 2014
      Thanks Angela! Happy new year.
  • Sarah blumenfeld     Jan 2nd, 2014
    I loved this practice! So many good lessons in this one! Happy New Year and thank you.
    • Jason Crandell     Jan 2nd, 2014
      Thanks Sarah! Glad you enjoyed it.
  • Sarah blumenfeld     Jan 2nd, 2014
    I loved this practice! So many good lessons in this one! Happy New Year and thank you.
    • Jason Crandell     Jan 2nd, 2014
      Happy new year Sarah.
  • Nicolette Tura     Jan 2nd, 2014
    Wow Jason thank you so much, truly grateful this class with you was my first YG practice of 2014. Beautiful message and beautiful practice on all levels. I appreciate your emphasis on doing everything skillfully and mindfully not just for the sake of doing them. So refreshing, thank you!!
    • Jason Crandell     Jan 2nd, 2014
      Happy new year Nicolette and thanks for practicing.
  • Julie Peck     Jan 1st, 2014
    Loved your concept on resolutions..needed to hear that for myself! This was my 1st yoga go class perfect timing! Thank you.
    • Jason Crandell     Jan 2nd, 2014
      Glad you enjoyed it Julie. Thanks for practicing.
  • Alexis Abel     Jan 1st, 2014
    Thank you, Jason! You're such a great teacher! Happy 2014!
    • Jason Crandell     Jan 2nd, 2014
      Thanks Alexis and happy new year!
  • Kristin Roman     Jan 1st, 2014
    "Don't just do it to have done it, but do it to experience doing it". Awesome.
    • Jason Crandell     Jan 2nd, 2014
      ;) thanks Kristin.
  • Susan Dolan     Jan 1st, 2014
    Thanks Jason. Happy 2014!
    • Jason Crandell     Jan 2nd, 2014
      Happy new year Susan.
  • KAREN SHIPLEY     Jan 1st, 2014
    Thank you. Happy New Year!
  • Natalie Leach     Jan 1st, 2014
    Thank you for this very sweet straight forward practice, Namaste.
    • Jason Crandell     Jan 2nd, 2014
      My pleasure Natalie, thanks.
  • Anthony Melillo     Jan 1st, 2014
    Happy New Year 2014!
    • Jason Crandell     Jan 2nd, 2014
      Happy new year Anthony.
  • Nicole Minogue     Jan 1st, 2014
    Thanks Jason. A perfect class that inspires me to teach and sets a wonderful example to aspire to!
    • Jason Crandell     Jan 2nd, 2014
      Glad you enjoyed it Nicole, thanks.
  • Laura Baron     Jan 1st, 2014
    This is exactly what I needed to be guided through today, thank you. As mindful as I try to be, it was very resonant that for some time toward the end of the year in particular, I was doing my practice without always fully committing to it. Thank you for holding the space for that change.
    • Jason Crandell     Jan 2nd, 2014
      Glad you enjoyed it Laura, thanks.
  • Kathy DeKoven     Jan 1st, 2014
    thanks for this mindful practice. happy new year!
    • Jason Crandell     Jan 2nd, 2014
      Happy new year Kathy.
  • Meg Bradbury     Jan 1st, 2014
    Thanks, Jason! Happy new year.
    • Jason Crandell     Jan 2nd, 2014
      Happy new year Meg!
  • susan barber     Jan 1st, 2014
    Happy New Year..this has been my go to Jan since 2012!
    • Jason Crandell     Jan 2nd, 2014
      Fantastic- thanks Susan!
  • Audra Gavelis     Jan 1st, 2014
    Thank you for your teachings. I just signed up so I could access more of your classes. You are a wonderful teacher. Happy New Year!
  • Deborah Teske     Jan 1st, 2014
    Jason - Thank you for a great practice. It is a great way to start the new year. This is my first practice at level 2 and I was very comfortable with it. You made it easy to follow and I liked the easy flow. Thanks again and have a great 2014.

    Debbie
    • Jason Crandell     Jan 2nd, 2014
      You too Debbie, thanks!
  • Raewyn Heta     Jan 1st, 2014
    Thank you Jason, this was a wonderful way to welcome the New Year in. I particularly enjoyed you're insightful guidance through the practice, particularly during the final minutes of seated meditation.
    Happy New Year
    Rae
  • Allison Chamberlin     Jan 1st, 2014
    Jason, this was the first class of yours I've taken, and now I'll be sure to take more! Thanks for your message and thanks for a wonderful start to the New Year! xx
    • Jason Crandell     Jan 2nd, 2014
      Happy new year Allison.
  • Sarah Sparkman     Nov 17th, 2013
    This class was my "graduation" into a level 2 class... you made everything so easy to follow, and I thoroughly enjoyed the practice. Thank you!
    • Jason Crandell     Nov 17th, 2013
      Congrats ;) thanks for practicing Sarah.
  • sally sickles     Nov 1st, 2013
    beautiful class ... thank you jason ... just added to my weekly series. thank you. sally
    • Jason Crandell     Nov 1st, 2013
      Thanks Sally.
  • Vanessa Quake     Sep 10th, 2013
    In trying to become a 10k runner, I usually only get to a yoga class once a week. Unfortunately (or fortunately), I was shot down with a chest infection and have replaced my morning runs and running drills with yoga for the next couple of weeks. I absolutely LOVE this class!! For me, it's a perfect combination of movement which starts off nice nad slow to warm up the body, with a short meditation at the end. Thanks Jason! :)
    • Jason Crandell     Sep 10th, 2013
      Glad to hear you're enjoying this, thanks!
  • Eliza W     Jun 25th, 2013
    It wasn't a New Year, but it was a new level of practice (going from 30 min to 45 min), and this was a good next step. Thanks for nice routine -- simple and satisfying. The differentiation between doing something to do it vs. to have done it also v. cool.
    • Jason Crandell     Jun 25th, 2013
      thanks Eliza! glad you found it simple and satisfying.
  • Christine K     Jun 5th, 2013
    Thank you so much for this amazing practice. The message really has changed how I am approaching things - not doing things just to do them, but participating in my life fully.

    I also led my friends through a little yoga session and used the idea about the scales! :)
    • Jason Crandell     Jun 5th, 2013
      Great Christine!! Thank you
  • Kristy Ayre     May 10th, 2013
    Thanks Jason, such a sweet and considered practice. I love that this sequence can apply to everyday, new beginnings, new starts, anytime. Nameste.
    • Jason Crandell     May 11th, 2013
      Thanks Kristy! Namaste
  • Thanit Sirichote     Feb 23rd, 2013
    Wonderful class and thanks for the advice not to do things just for the sake of doing it. It applies to most or all situations.

    Thanit
  • Thanit Sirichote     Feb 23rd, 2013
    Wonderful class and thanks for the advice not to do things just for the sake of doing it. It applies to most or all situations.

    Thanit
  • Jennifer Kowalczyk     Jan 15th, 2013
    What a wonderful class, thank you!
    • Jason Crandell     Jan 16th, 2013
      Thanks Jennifer.
  • Leslie St.John     Jan 5th, 2013
    Thank you for another fine practice. Scales under my feet...I'll see it from now on. :) Happy New Year.
    • Jason Crandell     Jan 7th, 2013
      happy new year Leslie!
  • Anthony Melillo     Jan 4th, 2013
    Thank you for resetting my 2013!

    Happy New Year.

    Anthony
    • Jason Crandell     Jan 4th, 2013
      Happy new year!
  • Tammy Lundborg     Jan 4th, 2013
    Nice practice...great message!
    • Jason Crandell     Jan 4th, 2013
      Thanks Tammy and happy new year
  • Rebecca Hawkes     Jan 4th, 2013
    Really wonderful practice with both energising rythum and relaxation. I loved the messege to be mindful, especially when I am in the process of crossing items off my list! Thank you Jason
    • Jason Crandell     Jan 4th, 2013
      Thanks Rebecca.
  • Jennifer Buley     Jan 3rd, 2013
    Thank you for another awesome class, Jason. You are such an inspired teacher. Great alignment instructions, great reminders to be present and patient, great sequence and pacing, lovely ending meditation -- a perfect balance.
    • Jason Crandell     Jan 3rd, 2013
      Thanks Jennifer!
  • Elizabeth Fleming     Jan 3rd, 2013
    Great class Jason, I did this one this morning it was a great way to start the day.
    • Jason Crandell     Jan 3rd, 2013
      Glad this helped you start the day! Thanks Elizabeth.
  • Elizabeth Fleming     Jan 3rd, 2013
    Great class Jason, I did this one this morning it was a great way to start the day.
  • Kristie Henderson     Jan 3rd, 2013
    Loved this class! Loved the message...
    • Jason Crandell     Jan 3rd, 2013
      Happy you liked it, thanks Kristie.
  • Nicole Loria     Jan 3rd, 2013
    Such a refreshing approach to a Vinyasa practice, reminding us to pause and be mindful while flowing through the postures. Thank you Jason!
    • Jason Crandell     Jan 3rd, 2013
      Thanks Nicole!
  • Christina Keefe     Jan 3rd, 2013
    Really excellent class - Jason is a truly great teacher. Good way to start the New Year.
    • Jason Crandell     Jan 3rd, 2013
      Thank you Christina.
  • Aimee Hughes     Jan 3rd, 2013
    Thank you, Jason. That was a great practice.
    • Jason Crandell     Jan 3rd, 2013
      Glad you enjoyed this practice. Thanks Aimee.
  • Carla Kaiser     Jan 3rd, 2013
    Delightful.
    • Jason Crandell     Jan 3rd, 2013
      Thanks Carla
  • Rachel Rachel     Jan 3rd, 2013
    I really enjoyed this flow first thing this morning! Thank you! The only feedback I had is that the talking during the meditation was very distracting. That could have just been my ADD brain this morning, though :)
    • Jason Crandell     Jan 9th, 2013
      I totally hear you, Rachel.
  • Heidi Kyser     Jan 3rd, 2013
    Jason, I'm impressed by your ability to put so much into relatively little time, yet with full awareness of each moment, breath and movement. Thank you for a wonderful class. Namaste.
  • Suzanne Gentes     Jan 3rd, 2013
    Feeling very grounded. Namaste
    • Jason Crandell     Jan 3rd, 2013
      Namaste Suzanne.
  • Linda DeMasi     Jan 3rd, 2013
    New to yogaglo and first time taking one of your classes -- loved the rhythm! Feel balanced and peaceful... what a way to start the day. Thank you!
    Linda, NY
    • Jason Crandell     Jan 3rd, 2013
      Welcome Linda! Glad you enjoyed this.
  • Sarah Torri     Jan 3rd, 2013
    Wow...totally built heat right away and I liked the balance with the slowing down. Thanks also for your advice on mindfulness as a resolution. Pace, buon anno, Jason.
    • Jason Crandell     Jan 3rd, 2013
      Thanks Sarah!
  • Tim McMichael     Jan 3rd, 2013
    Great morning class! I've been an admirer for several years thanks to your YJ podcasts. So glad to have found you again here at Yogaglo. Namaste.
    • Jason Crandell     Jan 3rd, 2013
      Thanks Tim for practicing with me here & there!
  • Christine Dillon     Jan 2nd, 2013
    Wow, my first level two session, thank you was fantasic... happy new year
    • Jason Crandell     Jan 2nd, 2013
      Glad you enjoyed your first level 2!! happy new year.
  • Beyza Unal     Jan 2nd, 2013
    Such a relaxing practice. Amazing Jason, as always!
    • Jason Crandell     Jan 2nd, 2013
      Thanks Beyza!
  • dar carman     Dec 31st, 2012
    Happy New Year! and thank you so much totally enjoyed this practice and clear direction Peace, dar
    • Jason Crandell     Dec 31st, 2012
      Happy new year Dar!
  • Devarati Cote     Dec 4th, 2012
    This practice was like a journey. I now feel complete, balanced, focused and open for the day ahead. Definitely a practice I will go back to again and again. Thank you very much for sharing this moment with us and guiding us so skillfully through it. Namasté!
    • Jason Crandell     Dec 4th, 2012
      Thanks Devarati.
  • Jason Crandell     Aug 17th, 2012
    Sarah - great! thanks for the feedback
  • Sarah Hon     Aug 16th, 2012
    Loved it! Thanks Jason
  • Jason Crandell     May 12th, 2012
    Ivy - thanks so much!
  • Ivy Nehamkin     May 12th, 2012
    Thank you for your guidance with the finer points of the different poses. I enjoy the build up of the energy in the first half of the practice and then the slowing down to focus in the latter half.
  • Jason Crandell     May 3rd, 2012
    Heidi- agreed, acceptance is a needed lesson. Thanks for practicing!
  • Heidi Cousino     May 3rd, 2012
    Love all the sun salutation variations. Most of all, I connected to the "tuning in" segment and the emphasis on acceptance. It's something we all need a little bit more these days. Thanks again, Jason.
  • Heidi Cousino     May 3rd, 2012
    Love all the sun salutation variations. Most of all, I connected to the "tuning in" segment and the emphasis on acceptance. It's something we all need a little bit more these days. Thanks again, Jason.
  • Jason Crandell     Apr 16th, 2012
    Jose- you're very welcome. You're living your yoga!
  • Dominique DuBois     Feb 26th, 2012
    Fantastic class! Love staying present to the experience, not moving past it to mark it off as having "done it." Thank you.
  • Amy Affelt     Dec 29th, 2011
    I have been trying to do hanumanasana every day for over a year (I realize that is doing something just to do it, sorry about that). I am super tight from running and I am always close but not completely down. Well, I did this class today and at the “do a pose you are craving” part, I did hanumanasana completely for the first time ever. It was only on one side but still, I am so psyched! I think all of the sun sals warmed me up so much that I was able to do it. Thank you, thank you, thank you, and Happy New Year!
  • Joanne Whitford     Dec 14th, 2011
    Awesome to practice with you Jason! Have a great day.
  • Alicia Stambaugh     Aug 22nd, 2011
    This is a perfect practice. You are an amazing teacher. Thanks so much!
  • Clarice Marchman-Jones     Jun 16th, 2011
    I'm a new YogaGlo member, so wasn't here for this New Year practice. It was perfect for June 16th, too! I loved the sequencing of the sun salutations and the suggested alternate poses for students not yet ready for handstands. Another excellent practice!
  • G.C. Aloha     Apr 24th, 2011
    Really nice class. Thanks so much!
  • Amanda White     Mar 30th, 2011
    This was a great way t start my day, thank you!
  • Pablo Silber     Jan 31st, 2011
    mindfulness... Thank you!!!
  • Susan Marine     Jan 22nd, 2011
    love it! thanks for the great sequence and the reminders to stay 'in it'
  • Julie Brooks     Jan 14th, 2011
    I'm with Stephanie Dickinson on this one! Fave for sure.
  • Stephanie Dickinson     Jan 10th, 2011
    Thank you! I feel stretched, relaxed, peaceful and energized mentally and physically. This one's a "fave."
  • tina johnson     Jan 8th, 2011
    Thanks for the reminder to include more stillness (seated meditation) in my practice.
  • Becka Janse     Jan 7th, 2011
    Thanks for a lovely practice and your insightful comments about New Year's resolutions.
  • Carol Allen     Jan 7th, 2011
    I think this is my favorite sun salutation practice! Great progressive sequencing. I felt invigorated and calm at the conclusion. Thanks for the tip of exhaling when lifting the legs in handstand. It worked. Also, I appreciated the reminder to pay attention to the position of the bent leg in Warrior I & II.
  • Josie Torres     Jan 6th, 2011
    Enjoyed the practice. Thank you. :)
  • Cheryl Parsons     Jan 6th, 2011
    Thanks Jason, really enjoyed your words and practice, especially the parts about not just doing your practice and the poses for the sake of it.
  • Ann Constantino     Jan 6th, 2011
    I have a split shift in my work a lot this time of year, and typically don't do an asana practice in the time between shifts, but was determined to get one in yesterday. It was exactly as you said, I wanted to do it to have done it. So perfect to hear your message and rearrange my thinking and have a great present practice. Thanks.
  • Jason Crandell     Jan 6th, 2011
    I can think of no better way to sit than to sit with a dog doing it's dog-like things all the while!
  • Ronni Hendel     Jan 6th, 2011
    Lovely, well-rounded practice to start the day. I love the message of not doing your practice just to do your practice--a great reminder to be in your practice.
  • Gemma Ford     Jan 6th, 2011
    Thanks Jason :-)
  • Noelle Zmuda     Jan 5th, 2011
    my dog decided to get up from her stillness during precisely the last 5 mins and come upstairs to lick my face and knock me with her tail. I didn't tell her NO and just tried to be an observer and by the end I was laughing out loud and it felt soo great! I'd like to think she was wondering why we humans even have to take the time to practice not doing anything:) anyway, thanks!