HOW TO NAVIGATE THE PRACTICES: FILTERS

LEVEL

Beginners: these practices are designed for inexperienced individuals or those who want to revisit the basics. They have a lower pace and higher instruction density to help beginners harness the power of their body and mind. Props are used extensively to avoid unnecessary stress. A good grounding in the basics is essential for a lasting and enjoyable journey.

Level 1 / Level 2: practices are recommended for those with some experience who have completed the beginners series and are in the first few years of their yoga journey. These levels provide a balance between more and less dynamic practices, offering variations to suit different needs and preferences.

Level 1-2 practices are particularly beneficial for individuals who want to limit their energy expenditure.
This could be due to reasons such as experiencing burnout, dealing with medical conditions, or simply desiring a more gentle approach. It's important to recognize that everyone is in a different place, and these levels cater to a range of needs.

Aspirants at Level 1-2 should continue to be patient and dedicated if they plan to progress to Level 3 practices.
Remolding the body-mind takes time, but the process is immensely rewarding. It requires intention, consistency, and a focus on organic development.
Props play a valuable role at this stage of the journey and will be frequently used to support and enhance the practice.

With dedication and perseverance, one day you will look back and witness the difference between the past version of yourself and the present you, transformed through your yoga practice.

Level 3: Moving from Level 2 to Level 3 involves a noticeable step upwards. These practices require a higher energy expenditure and assume that the practitioner is experienced and has undergone some transformation.
Level 3 practices focus on reshaping body tissue, cleansing the body from within, and stabilizing the mind at a deeper level. Some poses and movements may require several years of consistent practice before they become accessible.

Level 4: practices are for practitioners with no less than a decade of consistent experience, practicing two to three times a week on average. These practices offer more complex options and greater depth. However, practitioners at this level should have the ability to choose wisely and be physically and mentally apt.

Level 4 practices require greater strength, stamina, and flexibility.

They represent a convergence of all the lessons learned at previous levels. Aspirants at this stage continue to cultivate resilience and focus on their personal growth. It's important to note that Level 4 practices are not the end of the journey but rather a threshold, signifying a deeper level of engagement and exploration.

RELAXATION/ MEDITATION
These practices that are generally suitable for everyone, regardless of their experience level.

They serve multiple purposes and can be incorporated into your routine to maintain your overall well-being.

You can use relaxation/meditation practices as a way to take a break from work and find a moment of peace amidst a busy day.
They can also be helpful as a sleep aid, helping you unwind and prepare for a restful night's sleep. Additionally, these practices can assist in training your concentration and cultivating a focused and calm state of mind.

While practices at the other levels already include some relaxation at the end, if you feel the need to extend your practice a little further, relaxation/meditation practices are an ideal way to enhance the effects of a yoga session.
You can seamlessly transition from a yoga practice to a relaxation/meditation practice, allowing you to deepen your state of relaxation and promote a sense of inner peace and tranquility.

The beauty of relaxation/meditation practices lies in their versatility and adaptability to various situations and intentions. Whether you want to recharge during a break, find inner calm before sleep, or cultivate mindfulness throughout the day, these practices can be tailored to suit your specific needs.

Incorporating relaxation/meditation practices into your routine can provide a valuable complement to your yoga sessions, enhancing their overall benefits and promoting a balanced and holistic approach to your well-being.

DURATION

While longer yoga practices are generally recommended for a more comprehensive and immersive experience, it is understandable that time constraints can make longer sessions challenging.
In such cases, shorter practice options are available to accommodate different schedules and preferences.

For those who prefer a more incremental approach or have limited time available, 45-minute and 30-minute yoga practices are available. These shorter practices still provide an opportunity to engage in yoga and derive its benefits, even if you have less time to spare. It is important to remember that practicing for 30 minutes is better than not practicing at all, and it can still contribute to your overall well-being.

In addition to 30-minute and 45-minute practices, there are also practices available below 30 minutes. These shorter practices can be found in the Shorter Practices category, which encompasses a variety of options, including physical practices, relaxation, and meditation. These shorter sessions cater to individuals who are seeking a condensed yet effective yoga experience.

As the level of practice increases, the duration of the sessions also tends to lengthen. For example, Level 2 practices are available in 30, 45, and 60-minute options, while Level 3 practices offer durations of 45, 60, and 75 minutes. This extended time allows for a more comprehensive exploration of the practice, ensuring that each element is addressed adequately.

Ultimately, the duration of your yoga practice should be based on your availability, preferences, and level of commitment. Whether you have a shorter timeframe or can dedicate more time, there are options available to suit your needs and allow you to engage in regular yoga practice.

EXERTION

The level of effort required during a yoga practice is measured on a scale from 1 to 6, with 1 being the lowest and 6 being the highest. The level of effort is relative to the duration and level of the practice.

For example, a 2/6 practice that lasts for 60 minutes would require a moderate energy expenditure. It requires more energy compared to a 2/6 practice of 30 minutes, which would be relatively less demanding.

Similarly, a 2/6 practice at Level 3 would not require much effort, but it may involve stretches that are deeper and more intense. As practitioners progress to Level 3, their bodies have evolved and become more accustomed to deeper stretches, making them relatively easier to perform.

However, it's important to note that the relationship between exertion and duration is not always straightforward. Longer practices often include longer periods of relaxation, meditation, and breathing exercises, where applicable. These elements contribute to the overall experience and may influence the perceived exertion.

The level of exertion also gives an indication of the amount of movement involved in a practice. A 1/6 practice is expected to be more static and slow-paced, while a 3/6 practice involves a moderate amount of movement. On the other hand, a 6/6 practice is highly dynamic and can be considered challenging and physically demanding.

Understanding the level of exertion can help you gauge the intensity and physical demands of a practice, allowing you to choose a practice that aligns with your current fitness level, energy level, and personal preferences.

BURN*

The energy burned during a yoga practice can vary based on various factors such as environmental conditions, health conditions, level of fitness, and individual constitution. The values provided as a reference are based on average measurements taken at approximately 10m above sea level, with temperatures between 18-22°C.

It's important to note that practicing yoga at different altitudes or lower temperatures can result in a considerably higher calorie burn compared to the measurements taken at 10m above sea level in warmer conditions. These variations occur due to the additional physical demands placed on the body in different environments.

While yoga practices are not primarily intended as traditional "workouts," being aware of the energy burn can still be helpful in leading a healthier lifestyle. It's worth mentioning that the calorie burn indicated does not include the extra calories burnt through background metabolic processes, which can vary significantly from person to person and can only be accurately measured in laboratory tests.

Considering these factors and the omissions, it's important to understand that during a yoga session, you will likely be burning more energy than the minimum calorie value suggested. Therefore, the provided values should be regarded as the minimum calories spent during a yoga practice. The overall energy burn will be higher, as the Basal Metabolic Rate (BMR) is not included in the value because this is highly subjective.

*The calorie burn during relaxation and meditation within yoga practices is not included in the provided values. These practices typically involve lower levels of physical exertion and may not result in significant calorie expenditure. The focus during relaxation and meditation is more on calming the mind, reducing stress, and promoting mental well-being rather than burning calories.

Additionally, for practices at 1/6 intensity, where the level of physical activity is minimal, the energy burn may not be included in the values if it is difficult to estimate it accurately. The calorie burn estimation is more reliable for practices that involve higher levels of movement and exertion.

It's important to remember that yoga is a holistic practice that encompasses physical, mental, and spiritual aspects, and the benefits extend beyond just calorie burn. The inclusion of relaxation and meditation in yoga practices contributes to overall well-being and balance.