Episode 15: Level 1, 75 min yoga class, with a Pranayama Focus!

by Elsie on November 5, 2006

It’s the first time that I’ve done a class like this one, especially for Level 1, it’s a bit harder, as seated postures tend to be a bit more difficult for beginners, and yet they do give you just another opportunity to experience the depth of this practice. Please have a bolster, blanket, towel, hard cushion, or meditation bench, close by while you practice to sit on while practicing pranayama and meditation!

Lots of focusing on the breath and a sweet meditation at the end. Please guys, let me know what you think!

Links: to buy Douglas’s CD about the yoga sutras! http://www.matrikayoga.com/Results.cfm?category=4

Have fun 🙂


table top pose

downward facing dog into one legged down dog into a high lunge

plank into baby chattarunga dandasana (only bending the elbows 3″) X 3

surya namaskar x 2

Parsavakonasana with vinyasa (plank, chattarunga dandasana, cobra)


Downward Facing Dog

Vira 2 with vinyasa

Crescent Pose with vinyasa


Sitting to breathe

Downward Facing Dog

Straight legged hamstring stretch into Deep lunge on the elbows

Trikonasana with vinyasa


Sitting to breathe (Ujjayi Pranayama)

Deep lunge on the elbows (again) into runner’s hamstring stretch


Janu Sirsasana

Baddha Konasana

Upavishta Konasana

Parsva Upavishta Konasana


Sukhasana twist

Sitting to breathe (Ujjayi Pranayama)


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{ 4 comments… read them below or add one }

Molly November 25, 2008 at 7:16 pm

Hi again Elsie! I love this class– I have done it twice now. The pranayama bit is really fun.

I know you are probably super busy with Hunter, but if you have a moment, I’d love for you to answer a question I have been wondering about for a while. In plank pose, when you say, “the back of the waist is full,” what do you mean by that? It happens at about 17:45.


Amy November 2, 2009 at 6:03 pm

Hi Elsie, my name is Amy. I have been practicing yoga steadily for about a year now. I recently downloaded your yoga classes from itunes and have been randomly choosing which class to try depending on how my day is going. Today I chose this class and WOW! I have to say it is probably the most spiritually connected yoga class I have done EVER! Thank you so much for providing this to the public. I love the way you teach as it helps me to focus on my alignment more. I also really enjoy the style of yoga you teach and I feel that I have progressed tremendously in just the few classes I have done. I am currently working my way through your level 1 and 1-2 classes in your archive…thank you so much for sharing your passion with the world. ~blessed be


Jackie April 5, 2012 at 10:11 pm

This is a great practice after a hard week. My hips feel great and I flow the next day.


Amber May 23, 2012 at 7:10 pm

This was a neat class! I’m still building some basic arm and leg strength and needed to take some breaks, but I enjoyed the challenge and the little inward rewards along the way. Thank you!


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