Welcome to the first day of the Advanced Series! The Beginner and Intermediate Series really laid the foundation, now Advanced is here to push you. This won't be easy, but stay with the movements and listen to your body.

Are your ready for vinyasa part one? Today, we want you to focus on transitions -- those moments between poses. Don't think about the destination, stay in your body and enjoy the journey!

It's time for vinyasa part 2. Focus on meeting yourself where you are at. Being an advanced yoga practitioner means knowing when you can push yourself a little more and knowing when you don't have the energy to give. If you don't have it today, that's fine! Yoga is not a competition, it is only about you and this moment.

Today we move into our vinyasa part 3. Breathe deeply, focus your intention, and stay in the sensations.

Today's practice focuses on planks and engaging your core. If you are feeling tight in the shoulders, you may want to grab a towel or a strap to give yourself a little extra space to work into the postures.

Today's balance series is going to be a challenge. We're taking things from the floor to standing, and from standing to the floor. Remember, the value of repetition. Rarely are we good at something the first time we try it! Keep practicing, we know you can do it!