60 Minute Power Vinyasa to Firefly (Arm Balance Peak Pose) Intermediate & Advanced Strong Yoga Flow
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- เผยแพร่เมื่อ 1 ม.ค. 2025
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Yoga Upload with Maris Aylward - This yoga class is a strong Power Vinyasa Flow yoga practice that will enhance your strength, flexibility, and balance. We work and stretch the entire body leading to our peak pose - arm balance "Firefly Pose" or "Tittibhasana." Options and modifications are offered for some of the postures so you can choose the intensity level that you prefer. I recommend these for more experienced yoga students (intermediate and advanced) who are familiar with most common yoga postures and the vinyasa sequence because there is minimal instruction for alignment in the basic asanas.
We start with centering on the breath in child's pose and do our floor warm-up. There are alternatives offered for the "vinyasa sequence" such as one-legged chaturanga, double pushups, knee-down plank with cobra, and combinations of these. After exploring our peak pose, we cool down with seated poses, twists, and stretches. There are approximately 5 minutes of Savasana and then we close the practice together.
Have fun with the practice! Balance effort with ease. Use this time to be fully present in your body. :)
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Your practices are perfect when one is wanting a gentle, easy, and peaceful flow. And your Savasanas are the best, with no talking and time to relax.
that shavasna hit different!
Awesome class-love the idea of class leading to peak pose-my firefly is coming along--Maris, your cues are the best of any yoga instructor I have ever had, and I've been practicing for over 15 yrs.
That is so kind of you to say! Thank you!
original. i'd never done fists of fire or the lizard variation. i even did the poses requiring knee work. it was clear, concise, focused and no distracting music, so it was quite relaxing. tears came to the surface, for some reason. really knew when to breathe. Thank you!
Revisiting One of my all time favorite flows. No confusing convoluted transitions with gaps in cues, no punishing endless chaturangas... but challenging. Maris’s gentle voice cadence encourages me to slowly challenge myself, not shove into poses. Thanks again.
Such beautiful sequencing. I love the gentleness yet strength of your teaching.💕
One of the best Videos - Excellent Strong class - I love your voice . Thank you
Thanks for practicing with me!
Soo nice.thank you & namaste
Thank You for an AMAZING CLASS!!! Namaste
+Joanna Andrea Mercado Gomez you're welcome!
Thank you for the class Maris! Have a great day ✨ love from Mexico!
Great class! I’m super calm and relaxed after
I love Yoga Upload and am so thankful that you include savasana in the practice. Love from Germany!
Thank you for your yoga classes. I love the way you do yoga, your comments, your voice! You make me feel wonderful and balanced. Thank you and enjoy this day!! Inger Lise
You're welcome! Thanks for joining me for practice and leaving a comment. Let me know how else I can help you. :)
Fantastic class!! I really enjoyed it and will be back for more. Namaste.
thank you! Have a great day!
You're welcome! Thanks for practicing with me today!
Dear Maris, I love your all classes very much. All are very much informative, innovative, entertaining new poses with calm and quiet mindfullness. Supperb. You are a beautiful soul...God bless you.
I am astounded every time how much I love your class
practica super recomendada! muchas gracias Yoga Upload!!
Best online flow I’ve done in months! Thank you so very much.
Again, Maris, I'm so pleased with how you plan the sequences to build us up toward the peak pose. So glad that you give alternatives (as I was unable to do the firefly) yet gain so much from your practices.
Thank you, Mary!
Fantastic session, thank you!!
Very balanced and peaceful but also challenging class. Thank you from Latvia!
You're so welcome!
Maris!! I love your videos!
Thank you Anna!
Fantastic flow, really enjoyed it and love your voice :) I could listen to you all day! Thank you :)
amazing class, thank you for sharing!!!
Yey! Finally another one for intermediate/advanced. Practicing right now! Thank You!
+Helvio P. Gregório Awesome! The arm balance is just a small part of the class but there is a lot of upper body strengthening work throughout the flow. Hope you like it! Let me know what you think :)
Great class. Loved the end with shavasana and the closing words. Namaste
+Gunnar Hissam Glad you like it. Thanks for practicing with me. Namaste.
Fantastic routine. Maybe you should film more advanced 60 minute sessions. I love your work. Thanks for your videos.💖💖
For the first time I was able to hold the firefly pose! The way you worked up to that posture was perfect!!!! I also loved your lizard variation! I look forward to more challenging faster paced classes. Thank you so much!!!! Congratulations on your baby!
Thanks!!! I will slowly regain my strength and flexibility (I hope!) to film challenging classes again. :)
I really like your yoga class...Thank you for sharing..
love how the yogi smiles at the camera - not taking herself too serious, nice and playful!
Thank you! When it's tough, no choice but to smile! :)
I am just discovering Yoga Upload! Thank you so much for such great slow, yet strong flows. I appreciate that your classes keep the internal focus that supports building the strength and concentration and body-mind-spirit integration that yoga is about (not showmanship). I am also grateful you have a series for intermediate students without too much talking or instruction on stuff we already know. I look forward to checking out more of your videos!
Thanks for trying out my videos! I appreciate the feedback too. I love making intermediate level videos but I am currently unable to do so due to pregnancy (due in January!). Right now, I'm working on some gentle practices and yin yoga videos. After the birth, I am excited to once again create strong yoga flow classes! In the meantime, I hope you explore the other intermediate and power yoga videos I have here (more than 100 videos on the channel). The sections and playlists are organized according to intensity levels, duration of class, and themes/focus so it's easy to find what you're looking for. Thanks for being part of the Yoga Upload community! ;)
Congrats on your pregnancy! Many blessings for a for your baby's birthing. I have plenty to keep me busy until you're ready to power it again. Maybe you'll add pre-natal and post-partum to your series too!
Thank you! :)
Well said, I really agree. She totally nails the spirit of Yoga 😊
Hi Naraya! I'm not sure if you're aware, I launched a Yoga Upload Membership site! It's a way for people to support the free yoga that I provide, at the same time, receive rewards and other perks (for example, an extra and exclusive yoga video every month). I would really appreciate if you take a look. Please let me know too if you have any questions about becoming a member. Thanks! Here's the link: www.patreon.com/yogaupload
Thank you so much. I love your practices. ❤️👍
As usual, a very enjoyable and energizing practice from you, in the way only you can lead. Thank you!
I really enjoy your videos! Thank you!! You have a calming voice, yet you're loud enough and speak well enough so I can hear and understand. You describe the movements so perfectly, I always appreciate when you mention the little nuances! Like tail bone down, or chest out and back long .... etc. The little things I will forget about when doing poses. And I appreciate that you stay for the Savasana. It makes me lay longer on the matt and 'surrender'. 😁 Thanks a bunch!! I will be checking out your store for downloads. Great channel! 💚
Thank you so much for practicing with me and taking the time to leave your comment. I really appreciate it! Savasana is so important so I like to include a few minutes at the end. It makes such a huge difference, doesn't it? :) I have a few videos available for download right now on Sellfy sellfy.com/MarisAylward :) My own website just launched - yogaupload.me - and I'm adding the store in March for more downloads so stay tuned for updates. :) Thanks again and I'm glad you found my channel!
Really love this. Thank you!
You're welcome!
Many thanks for this session. I loved the power of the sequences with the gracefulness of the slow pace and guidance. I feel grateful for having done it!
+Paula Aida Guzzanti Ferrer You're welcome. I'm glad you enjoyed your practice. Thanks for joining me in this class and I hope you have a great start to your year. Namaste :)
fantastic class! thank you
I love all your videos
Thanks Oriana!
I love your teaching style!
+zoe isaacson Thanks Zoe!
Lovely practice, thank you, and looking forward to practicing more with you!
+Kate Shifman Thanks Kate!
Maris is awesome
I adore your practices!! Thank you!!
Thanks! :)
Wonderful thank you!
This was a GREAT and super relaxing practice; for the first time (I have been doing yoga and meditating off and on for about two years) it felt like something in my brain opened.
That's amazing! Thanks for trying out the video. :)
Wonderful class again! I appreciate your voice and the structure of your classes so much! Thank you, thank you, thank you Maris! Namaste
Thank you for posting this...great class!
+Claudia Durkin You're welcome! Happy to share. :) Thanks for practicing with me :)
I really love your class.. this is what i have been doing these past few days of quarantine
Love your sequence! Thank you!!
+Tea You're welcome! Thanks for practicing with me!
I love how slow and strong this is. Makes me feel so powerful an peaceful at the same time. Been looking for something like this for a while now. Way much more effective for me than the fast pace that usually found in other yoga channels. Feel so good after practicing. Thank you!
like you say at the end of each class:
thank you for sharing your practice with me.
I really enjoy doing yoga with your videos!!
Hi there! Thanks for supporting my channel here on TH-cam. I wanted to let you know that I'm disabling the channel memberships here (where people support the channel, not the channel itself). The reason for that is I just launched my new membership site YOGA UPLOAD PLUS and some people are confused about which one to join. Not sure if you've seen my announcement for the new site; here's the link if you haven't seen it: yogauploadplus.com/ - it has exclusive daily challenges, yoga programs, free downloads, and other benefits for members. Let me know if you have any questions about it. If you decide you don't want to join, that's OK, my yoga videos will all still be here on TH-cam for free for everyone. Thanks! - Maris
I love your classes Maris, thank you so much. You are truly a gifted teacher!!!
Thank you so much for sharing your pratice with us, i love it! Love from Paris, France
+Alice Ollagnon Bonjour! De rien! Thanks for practicing with me. J'aime Paris! :)
You are my favorite! Namaste!
Thanks! Namaste :)
Awesome Maris enjoyed your classes each day for more than a week now, Such a blessing, Keep rocking Thanks Maris. I hope your safe and well.
Andrew
Always love your flows. Hope you post more intermediate/advance flows ❤️
Hey Maris! This is a great practice! I have done much work and improved a lot since I wrote a comment here the last time and while I still needed 1 or 2 rests in child's during this practice, I enjoyed doing it a lot. As always, thank you for your well rounded classes and for sharing your practice with us! ...and best wishes on your pregnancy!!
Thank you Anna! I'm glad you like this class. It is quite challenging so it's totally ok to take breaks in child's pose. Thanks for practicing with me again. ;)
Thanks for the class! I found the amount of explanations ideal for focusing on my rythm. Regards from Frankfurt
You're welcome!
This was an amazing flow! more like this! namaste 💜
+Christina Cassidy I'm glad you like it! Thanks for practicing with me! Namaste :)
Fantastic class! I really enjoyed the calmness and challenge you incorporated throughout. Would love more classes like this! Thank you for sharing your practice!
First session I have done of yours and was super impressed! Can't wait to check out more of these videos :)
Awesome class! Still working on Firefly. I have been practicing since February and am on vacation, great substitute to my studio classes!
Thank you. Exactly what I needed today. Very nice flow. Namaste
You're welcome, Sabine!
Beautiful class! Exactly what I needed today. Thank you so much!
Thank you Bryce!
Awesome! Loved it!
Thanks!
Another wonderful class, thank you.
You're welcome, Jane!
Thanks for such a lovely class!
Thank you again for all your yoga classes. I enjoy practicing with you. I wish you a wonderful day.
Thank you :)
I enjoyed this sequence a lot! Thanks for the inhale and exhale instructions for the vinyasa flow in the beginning of the video. Some of the moves were new to me and thus really fun; like the fists of fire, it cracked me up and felt good ;)
+shafagh kamkar Hahaha! I learned fists of fire from one of my favorite teachers, Sadie Nardini, and I just love teaching it in my classes. Glad you enjoyed this one. Thanks! :)
It is an amazing class, thanks Maris!
You're welcome!
What a great sequence! Thank you :).
As always, a beautiful practice. Thank you.
i love ur class, will continue to connect wit u..thank u
Thanks for practicing with me :)
Such a great practice! Love the full shavassana at the end. Thanks you 💕
great class, thank you
You're welcome! Thanks for joining me for practice.
Thank you so much. Your videos has helped me through so much. The gratitude I have for you is endless!
Another incredible class. This one is my favorite one so far
You're very welcome, Lily! I'm glad the videos have been helpful to you. Thanks for being part of the Yoga Upload community. :)
I love all of your videos so thank you for creating and posting! This one had too many vinyasas and downward dogs for me today, but that is just me so don't let that hinder anyone :)
+Christina E Feel free to skip the vinyasas anytime. :)
excellent flow!! thank you so much!
You're welcome!
Awesome flow, thank you - I really liked the buildup of intensity. Thank you
Thanks Anastasiia!
You're wonderful, thank you so much! I'm on a 14 day quarantine and your class is saving me!! Thank you!!
A perfect flow , perfect pace slow yet intense practice for intermediate practitioners. You had me sweating drops all over my yoga mat yet my mind was calm and muscles relaxed and stretched. A perfect video. Thanks tonnnnnn
You're so welcome!
Thank you Maris, such an amazing and peaceful slow practice. I love the way you bring your composure into each mindful movement, no rush, just observing and enjoy our inner peace. Thank you again 😊🙏🏻 Namaste
Thank you!
Thank you!
Love this one! Thank you for sharing!
You're welcome!
Just did this and I really loved it! It was just the right amount of challenge and left me feeling amazing afterwards! I think this will end up among my favorites of your videos! Thank you so much for sharing it!
+≫ aWildflowerLife ≪ Thanks Siri! I'm glad you like it! It was challenging to film but a lot of fun too. :) Hope you are enjoying the holiday season (the snacks you make on your channel look so yummy!) :)
I just finished practising this.i love it and i feel great.thank you.
Thank you so much for creating this channel! This was my first class with you. Just completed this class before I get ready to start my long day. So grateful I took the time to do so. Definitely making your videos a permanent part of my practice. Love it! :D
+Kristianna Hogan Hi Kristianna! I'm glad you found my channel! Thank you for trying out the class. Yoga is such a great way to start your day, right? Welcome to our Yoga Upload community! :)
Dear Maris, thanks a lot for this amazing class! I am a yoga teacher as well and I looked for a nice advanced class to practice. This is exactly what I was looking for! Thanks!
Thanks Larissa!
very nice Flow. It will be a while more though before my Firefly looks adequate. It feels like my arm are too short or inflexible ^^
I appreciated the sufficiently long and calm, mostly quiet Savasana :)
I just love it. I have incorporated this practice in my week. Thank you so much for your generosity
You're welcome!
nice Maris, I'll definitely do this after work in the morning. I work night shifts
+Ezekielion Great! Hope you enjoy it.
+Yoga Upload 👍😊
Really awesome - thank you. Love Georgia, vinyasa flow teacher :)
Hi Georgia! Thanks for practicing with me!
thanxxxxxxx
Thank you so much for this beautiful flow! Impeccably sequenced and explained! I can see myself returning to these wonderful classes very often
Thank you!
Thanks so much for this, a great mixture of relaxation but also challenge that got me sweating! Struggled with the firefly pose, more practice is needed :D
+Pebbl102 Firefly is tough! Keep up your practice, don't worry about it, and just enjoy the process :) Thanks for practicing with me!
I'm not even there yet. I did Crow instead haha. One day soon I hope to be there!
Crow is a great alternative!
Perfect
Another great class from you Maris, so glad I found your channel amongst the sea of other options. The pitch of your classes are perfect for my current level. Looking forward to more of these powerful classes (once baby is born of course). Happy New Year my friend.
Thanks Stevie! After baby is born, I hope I can regain the strength and flexibility for stronger classes! It will take some time but it will be an interesting journey for sure. Happy New Year!
Thank you for that challenging class! I LOVED IT
I got it! Thank you :*
Maris Aylward So happy! xD
Yay!