Advanced Practice Volume 1
Nichol’s step-by-step approach, intelligent sequencing and clear instructions make even the most challenging poses accessible. In these 11 classes, Nichol guides students through adventurous practices. Wander into some of the “more advanced shapes” in every postural category. Gain insights and unlock potential in advanced arm balances, hip openers, back bends, standing poses, advanced transitions, headstand variations, and more. For yogis who feel comfortable in intermediate-level classes and want to safely expand their practice. This pack is also a great tool for teachers who are looking for ideas and strategies to safely teach more challenging poses and pose variations in class. Get ready to have fun and go places you may not have imagined.
About this class:
Come explore the many faces of the sage in this side plank flow. Start with building strength and proper alignment in Vasisthasana (Side Plank or Sage Vasistha’s pose), and progress to Vrksasana in Vasisthasana (Tree Pose in Side Plank), top leg extended in Vasisthasana, Kasyapasana (Sage Kasyapa’s Pose), and Visvamitrasana (Sage Visvamitra’s Pose). This class reveals the similarities between all of these side plank variations and leaves you feeling strong…….and maybe even wise! Prop list: (optional – 1 strap & 2 blocks)
Instructor: Nichol Chase
About this class:
Prepare to take flight in this playful and intelligent buildup to Maksikanagasana (Dragonfly Pose). To get there you will explore all of the components that work in tandem for proper execution of the pose. Expect a fair amount of hip opening, twisting, core strengthening, and of course, arm strengthening. Come fly with Nichol in Dragonfly Pose AND in some other related arm balances too! Prop list: 2 blocks
Instructor: Nichol Chase
About this class:
Get grounded and open up your hips in this tour of seated poses. You will explore poses such as Janu Sirsasana (Head to Knee Pose), Triang Mukhaikapada Paschimottanasana (Three-Limbed Forward Bend Pose), Ardha Baddha Padma Paschimottanasna (Half Bound Lotus Forward Bend Pose), and Marichyasana 1, 2, 3, AND 4 (Sage Marichi’s Pose)! These poses are the key to deeper hip openers and some of the more challenging arm balances. They are also great to practice on their own. Join Nichol for this fun, informative flow! Prop list: 2 blocks, (optional – 1 strap)
Instructor: Nichol Chase
About this class:
Explore repeated shapes with this standing pose and arm balance extravaganza. There are a lot of similarities between one legged standing poses and arm balances, which is why they are so great to pair together. In this class, you will use simple standing poses to prep for more complicated standing poses like Svarga Dvijasana (Bird of Paradise). You will also use simple standing poses to prep for arm balances like Eka Pada Koundinyasana 1 & 2 (One Legged Sage Koundinya’s Pose 1 & 2). Get ready to have fun in this brisk and powerful flow! Prop list: 2 blocks, (optional – 1 strap)
Instructor: Nichol Chase
About this class:
Blossom like a beautiful flower in this Lotus Pose flow! Elements of Lotus Pose show up in many standing poses, seated poses, inversions and arm balances. You will explore all of these pose categories in the build up to Padmasana (Lotus Pose). And, there is a bonus challenge at the end in the form of Kukkutasana (Rooster Pose). Prop list: (optional – 1 strap & 2 blocks)
Instructor: Nichol Chase
About this class:
Prepare to take flight in this playful and intelligent buildup to Maksikanagasana (Dragonfly Pose). To get there you will explore all of the components that work in tandem for proper execution of the pose. Expect a fair amount of hip opening, twisting, core strengthening, and of course, arm strengthening. Come fly with Nichol in Dragonfly Pose AND in some other related arm balances too! Prop list: 2 blocks
Instructor: Nichol Chase
About this class:
Put a little spring in your step with this frog flow. Bhekasana (Frog Pose) is an underrated back bend. This pose beautifully opens up your shoulders, your back, and your hip flexors. It is a great prep for even deeper back bends, is great to pair with other belly down back bends like Dhanurasana (Bow Pose) and Gherandasana (Sage Gheranda’s Pose), and a great pose to work up toward on its own. Come hop on in! Prop list: (optional – 1 strap, 2 blocks)
Instructor: Nichol Chase
About this class:
Get your flip on in this fun flip dog flow. Nichol’s step-by-step approach this transition will leave you feeling informed and strong. You will focus on how to stabilize your shoulder girdle in Vasisthasana (Side Plank), Flip Dog from Side Plank, and Flip Dog from Adho Mukha Svanasana (Downward Facing Dog). You will even learn how to flip it all the way around into Urdhva Mukha Svanasana (Upward Facing Bow). Let’s get flipping!
Prop list: (optional – 2 blocks)
Instructor: Nichol Chase
About this class:
Empower yourself with this fiery back bend practice! The focus of class is Drop Backs. Drop Backs require courage. They also require an understanding of how to keep your body safe in deep back bends. Follow Nichol on this journey through Ustrasana (Camel Pose), Setu Bandha Sarvangasana (Bridge Pose), Urdhva Dhanurasana (Upward Facing Bow), Eka Hasta Dhanurasana (One Armed Upward Facing Bow), and Drop Backs to Urdhva Dhanurasana (Upward Facing Bow). Bring your thinking caps, your strength, and your courage. Prop list: (optional – 2 blocks)
Instructor: Nichol Chase
About this class:
Open up your heart in this energizing practice! In this class you will learn how to skillfully work up to Kapotasana (Pigeon Pose). Kapotasana is the gatekeeper to all the deeper back bending poses, so mastering this pose expands what is possible in your back bend practice. The majority of this class builds up toward Kapotasana and includes a fun challenge at the end in the form of Laghuvajrasana (Little Thunderbolt Pose). Prop list: (optional – 2 blocks)
Instructor: Nichol Chase
About this class:
Come embody your inner majesty with the Royal Flush of backbends! Through this steady, methodical sequence you will prepare every part of your body for success in Eka Pada Rajakapotasana 1, 2, 3 & 4 (One Legged King Pigeon Poses 1, 2, 3 & 4). These poses open up your hips, your shoulders, your spine, and your heart and leave you feeling powerful. Note: This class includes Headstand, Forearmstand and Handstand at the wall early in class. If you have not practiced these poses before you can substitute 5 Surya Namaskara A and 5 Surya Namaskara B and pick up the sequence at 10 minutes.
Prop list: 1 strap & 2 blocks
Instructor: Nichol Chase
In these 11 classes explore the meaningful connections between poses and how to use this knowledge to safely approach advanced poses.
- Our main focus will reside in two categories of body region:
- 6 practices focused on Hip Openers & Arm Balances
- 5 practices focused on Backbending
- You Will:
- Learn headstand, handstand & forearm balance variations that include hip openers and back bends
- Deepen your seated, and standing forward bends & hip openers
- Strengthen & expand your arm balance practice
- Learn to safely deepen your back bending practice
- Syllabus of Significant Poses:
- Adho Mukha Vrkshasana
- Pincha Mayurasana
- Sirsasana I
- Sirsasana II
- Sirsasana Variations
- Virabhadrasana I, II & III
- Ardha Chandrasana
- Utthita Hasta Padangusthasana
- Baddha Parsvakonasana
- Baddha Trikonasana
- Svarga Dvijasana
- Parivrtta Svarga Dvijasana
- Ardha Baddha Padmottanasana
- Janu Sirsasana & Parivritta Janu Sirsasana
- Ardha Baddha Padma Paschimottanasana
- Padmasana
- Triangmukhaikapada Paschimottanasana
- Marichyasana I, II, II & IV
- Bharadvajasana II
- Eka Pada Sirsasana
- Chakorasana
- Durvasasana
- Kala Bhairavasana
- Bakasana
- Parsva Bakasana
- Eka Pada Galavasana
- Lolasana & ½ Vinyasa Transitions
- Eka Hasta Bhujasana
- Tolasana
- Kukkutasana
- Vasisthasana
- Kasyapasana
- Visvamitrasana
- Eka Pada Koundinyasana I & II
- Ustrasana
- Laghu Vajrasana
- Kapotasana
- Bhekasana
- Gherandasana
- Urdhva Dhanurasana Variations
- Drop Back to Urdhva Dhanurasana
- Dwi Pada Viparita Dandasana
- Natarajasana
- Eka Pada Raja Kapotasana I, II, III & IV
$108.00
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- An internet connection capable of streaming videoz
- Computer, laptop, tablet or smart phone
- Yoga mat and suggested props, as desired
- A notebook if you like taking notes
- An accurate sense of your abilities and limitations along with a playful attitude
Taught by Nichol Chase
Read More Testimonials"I seek out teachers who are so passionate about their disciplines that simply being around them inspires others to pursue what they love as well. This is why I chose Nichol Chase—she is a gifted teacher and lifelong student whose positive energy is contagious. Nichol pours a tremendous amount of thought into every aspect of her teaching, and she makes her students feel seen and valued. Her classes are challenging and detail-oriented, yet her teaching style makes learning accessible for all students."
Megan Yee
