Difficulty & Intensity Guide

This comprehensive guide will help you find which series is right for you

Difficulty Levels

Difficulty refers to the level of skill and technique called for in a class.

Introductory

Introductory classes are designed for those who have never taken a yoga or fitness class before.

As a step below the beginner level, introductory classes move at a slow pace, take time to break down each pose and exercise, and are shorter in length to help you build endurance as you create a new movement routine. These classes are generally bodyweight only and contain modifications to help you feel safe and supported.

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Beginner

Beginner classes are geared toward those who have very little exposure to yoga or fitness.

These classes offer many modifications and detailed instructions on fundamental poses and exercises. Beginner classes are perfect for someone who is looking to start a regular yoga practice or fitness routine, though they’re also suitable for all levels to practice and brush up on the basics with alignment and form. You can also find mindfulness and wellness in this category.

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Moderate

As the next step up from beginner classes, moderate classes include higher-level modifications and less detailed instruction than you would find in a beginner class.

Moderate classes are well-suited for those who have previous yoga and fitness experience and a basic understanding of poses, exercises, and class structure. This is an excellent choice if you’re trying to maintain consistency in your routine and increase your strength, skills, and flexibility with a class geared toward all levels.

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Intermediate

Looking for a challenge? Intermediate classes tend to weave in more challenging poses and high-intensity exercises at a faster pace.

These classes will help build your strength, deepen your flexibility, and enhance your body awareness. For yoga classes, you can expect creative transitions, options for arm balances and inversions, and workout-inspired flows. For fitness classes, expect heavier weights, a higher sweat factor, and a quick pace that challenges your strength and cardio endurance.

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Advanced

These classes offer the perfect opportunity to explore your potential beyond what you’ll find in typical all-levels studio classes.

Advanced classes are designed for those with a strong and consistent yoga and fitness routine. Expect advanced-level inversions, arm balances, and backbends; challenging peak pose variations; deep flexibility; strength work; and tricky transitions. You’ll find your edge while exploring a greater level of strength, control, and skill work.

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Introductory

Introductory classes are designed for those who have never taken a yoga or fitness class before.

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Beginner

Beginner classes are geared toward those who have very little exposure to yoga or fitness.

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Moderate

As the next step up from beginner classes, moderate classes include higher-level modifications and less detailed instruction than you would find in a beginner class.

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Intermediate

Looking for a challenge? Intermediate classes tend to weave in more challenging poses and high-intensity exercises at a faster pace.

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Advanced

These classes offer the perfect opportunity to explore your potential beyond what you’ll find in typical all-levels studio classes.

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Intensity Levels

Intensity is not the same as difficulty; it refers to the amount of exertion that a workout requires.

Level 1

Ideal for those looking for a slower-paced, chill, or more restorative style of class. You’ll leave feeling calm, relaxed, and at ease.

Level 2

Great for those who want to move at a slow to moderate pace. Classes within this level vary from feel-good flows to entry-level strength training. You’ll feel comfortably challenged and explore a more dynamic range of movement.

Level 3

This is the best option for those looking to amp up the sweat factor. You’ll get your heart rate up, test your endurance, and challenge your limits with faster-paced movement and exercises.

Level 4

These classes are designed to test your limits to the max. You’ll move at a fast pace to push yourself to your peak, increase your heart rate, and accelerate your breathing. Prepare to discover untapped levels of strength and endurance.

Level 1

Ideal for those looking for a slower-paced, chill, or more restorative style of class. You’ll leave feeling calm, relaxed, and at ease.

Level 2

Level 3

This is the best option for those looking to amp up the sweat factor. You’ll get your heart rate up, test your endurance, and challenge your limits with faster-paced movement and exercises.

Level 4

Intensity Levels

Intensity is not the same as difficulty; it refers to the amount of exertion that a workout requires.

Level 1

Ideal for those looking for a slower-paced, chill, or more restorative style of class. You’ll leave feeling calm, relaxed, and at ease.

Level 2

Level 3

This is the best option for those looking to amp up the sweat factor. You’ll get your heart rate up, test your endurance, and challenge your limits with faster-paced movement and exercises.

Level 4

Level 1

Ideal for those looking for a slower-paced, chill, or more restorative style of class. You’ll leave feeling calm, relaxed, and at ease.

Level 2

Level 3

This is the best option for those looking to amp up the sweat factor. You’ll get your heart rate up, test your endurance, and challenge your limits with faster-paced movement and exercises.

Level 4

Overview

Total Run Time

15 min 46 sec

Difficulty

Advanced

Intensity

Intensity 4

Difficulty & Intensity Guide

This class focuses on the first peak pose of the Ashtanga Intermediate Series: Kapotasana, the full expression of Pigeon Pose. You’ll learn techniques to further develop and deepen your understanding of this deep backbend, including transitions, and end with a stronger practice.

Laruga’s Bio

From the moment Laruga Glaser stepped on her mat, it felt like home. After extensively researching spiritual philosophy in her teenage years, she discovered yoga in 1996 and was immediately attracted to the mental aspect of the practice. She found Ashtanga Yoga two years later and committed to being a devoted practitioner.

Laruga eventually decided to leave her steady job in the corporate world to teach yoga full-time. She taught a Mysore-style class in Ohio for a few months before traveling to India to learn the Mysore method of teaching.

Now, after 20 years of practicing Ashtanga Yoga, Laruga heads the Mysore program at Yogayama in Stockholm, Sweden, and teaches workshops and retreats around the globe. She draws inspiration from her daily practice, her yearly trips to Mysore, and her long-term studies with her teachers. She is certified to teach Ashtanga Yoga by The Shri K. Pattabhi Jois Ashtanga Yoga Institute, an honor given only to a select number of people in the world. Laruga aspires to create a space for students that opens, challenges, and inspires them to step into their own being and experience their full potential.