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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.

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Beginner

Beginner series are most approachable for those who have little or no exposure to yoga. These series typically offer more modifications and detailed instructions on fundamental poses.

These series are perfect for someone who is looking to start a yoga practice and explore the benefits of yoga. These classes can help you to learn the basics of starting a practice, foundational poses, understanding breathwork, and learning to focus on the moment every time you come to the mat.

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Moderate

Moderate classes may include moderate pose modifications and less instruction than found in Beginner classes.

These series are perfect for someone who has previous exposure to yoga, whether at home or in a studio setting, and has a basic understanding of foundational poses and class structure. They are the perfect opportunity to grow your practice, maintain consistency, and enjoy classes designed to grow your pose library and increase your strength.

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Intermediate

Intermediate series tend to be more detailed tutorials on how to achieve more challenging asanas and end-goal poses. These classes help build strength and body awareness by exploring transitions, trying inversions, and mastering breath and movement.

These series are perfect for someone who has a consistent yoga practice and has established confidence in poses, progressions, and general yoga knowledge. They help students express creativity and find freedom in exploring flows and movement. There is less cueing than in Beginner or Moderate content.

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Advanced

Advanced classes are the perfect opportunity to explore your potential beyond what is found in typical in-studio classes. You’ll find your edge while exploring a greater level of strength, control, and skill work.

These series are ideal for students who have high body awareness, are comfortable with most poses, and have confidence in their strength and breath work. These classes allow opportunities to practice inversions, floating, or advanced transitions.

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Difficulty—Beginner—Outlined Copy Created with Sketch.
Beginner

Beginner series are most approachable for those who have little or no exposure to yoga. These series typically offer more modifications and detailed instructions on fundamental poses.

These series are perfect for someone who is looking to start a yoga practice and explore the benefits of yoga. These classes can help you to learn the basics of starting a practice, foundational poses, understanding breathwork, and learning to focus on the moment every time you come to the mat.

Read more Close
Difficulty—Moderate—Outlined Copy Created with Sketch.
Moderate

Moderate classes may include moderate pose modifications and less instruction than found in Beginner classes.

These series are perfect for someone who has previous exposure to yoga, whether at home or in a studio setting, and has a basic understanding of foundational poses and class structure. They are the perfect opportunity to grow your practice, maintain consistency, and enjoy classes designed to grow your pose library and increase your strength.

Read more Close
Difficulty—Intermediate—Outlined Copy Created with Sketch.
Intermediate

Intermediate series tend to be more detailed tutorials on how to achieve more challenging asanas and end-goal poses. These classes help build strength and body awareness by exploring transitions, trying inversions, and mastering breath and movement.

These series are perfect for someone who has a consistent yoga practice and has established confidence in poses, progressions, and general yoga knowledge. They help students express creativity and find freedom in exploring flows and movement. There is less cueing than in Beginner or Moderate content.

Read more Close
Difficulty—Advanced Copy Created with Sketch.
Advanced

Advanced classes are the perfect opportunity to explore your potential beyond what is found in typical in-studio classes. You’ll find your edge while exploring a greater level of strength, control, and skill work.

These series are ideal for students who have high body awareness, are comfortable with most poses, and have confidence in their strength and breath work. These classes allow opportunities to practice inversions, floating, or advanced transitions.

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Intensity Levels

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

Intensity 1—Outlined Copy Created with Sketch.
Level 1
This intensity level is ideal for students seeking slow-paced, restorative, or breath-focused content. Students often leave their mat feeling relaxed and at-ease.
Intensity 2—Outlined Copy Created with Sketch.
Level 2
Series within this level vary from energizing flows to entry-level strength content. They typically move at a slow-to-moderate pace. Students can expect to feel comfortably challenged and explore a wider range of movement.
Intensity 3—Outlined Copy Created with Sketch.
Level 3
Get sweaty with flow and strength content designed to increase your breathing and challenge your limits. Level 3 intensity classes will increase the pace of your movement and test your endurance.
Intensity 4 Copy Created with Sketch.
Level 4
Push your edge in classes designed to make you sweat. This intensity level moves at a fast pace to increase your heart rate and accelerate your breathing. Work hard to discover untapped levels of strength and endurance.
Intensity 1—Outlined Copy Created with Sketch.
Level 1
This intensity level is ideal for students seeking slow-paced, restorative, or breath-focused content. Students often leave their mat feeling relaxed and at-ease.
Intensity 2—Outlined Copy Created with Sketch.
Level 2
Series within this level vary from energizing flows to entry-level strength content. They typically move at a slow-to-moderate pace. Students can expect to feel comfortably challenged and explore a wider range of movement.
Intensity 3—Outlined Copy Created with Sketch.
Level 3
Get sweaty with flow and strength content designed to increase your breathing and challenge your limits. Level 3 intensity classes will increase the pace of your movement and test your endurance.
Intensity 4 Copy Created with Sketch.
Level 4
Push your edge in classes designed to make you sweat. This intensity level moves at a fast pace to increase your heart rate and accelerate your breathing. Work hard to discover untapped levels of strength and endurance.
Intensity Levels

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

Intensity 1—Outlined Copy Created with Sketch.
Level 1
This intensity level is ideal for students seeking slow-paced, restorative, or breath-focused content. Students often leave their mat feeling relaxed and at-ease.
Intensity 2—Outlined Copy Created with Sketch.
Level 2
Series within this level vary from energizing flows to entry-level strength content. They typically move at a slow-to-moderate pace. Students can expect to feel comfortably challenged and explore a wider range of movement.
Intensity 3—Outlined Copy Created with Sketch.
Level 3
Get sweaty with flow and strength content designed to increase your breathing and challenge your limits. Level 3 intensity classes will increase the pace of your movement and test your endurance.
Intensity 4 Copy Created with Sketch.
Level 4
Push your edge in classes designed to make you sweat. This intensity level moves at a fast pace to increase your heart rate and accelerate your breathing. Work hard to discover untapped levels of strength and endurance.
Intensity 1—Outlined Copy Created with Sketch.
Level 1
This intensity level is ideal for students seeking slow-paced, restorative, or breath-focused content. Students often leave their mat feeling relaxed and at-ease.
Intensity 2—Outlined Copy Created with Sketch.
Level 2
Series within this level vary from energizing flows to entry-level strength content. They typically move at a slow-to-moderate pace. Students can expect to feel comfortably challenged and explore a wider range of movement.
Intensity 3—Outlined Copy Created with Sketch.
Level 3
Get sweaty with flow and strength content designed to increase your breathing and challenge your limits. Level 3 intensity classes will increase the pace of your movement and test your endurance.
Intensity 4 Copy Created with Sketch.
Level 4
Push your edge in classes designed to make you sweat. This intensity level moves at a fast pace to increase your heart rate and accelerate your breathing. Work hard to discover untapped levels of strength and endurance.

How This Fits Together

Each series lives at an intersection of Difficulty and Intensity. While one maybe Beginner and Intensity 4, another may be Advanced and Intensity 1. We have something for everyone in every mood.

Tap a square to explore all series at that intersection of Difficulty & Intensity
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Series

Lumbar Spine
From Spine Flexibility by MacKenzie Miller

Total Run Time

Duration
14 min 9 sec

Difficulty

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Beginner

Intensity

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Intensity 1
Difficulty & Intensity Guide
Difficulty & Intensity Guide

body parts

benefits

equipment

In this video we'll take a look at myofacial release of our Lumbar Spine. We'll go through four exercises.

Equipment needed: Tennis or lacrosse ball, yoga block.

1. Myofacial release with a tennis ball on your lower back. We'll go through variations of placement of the tennis ball on your lower spine, with both raised and lowered knees.

2. Extending & lowering your legs

3. Half hero's pose while sitting on a block and twisting. We'll go through both left and right sides.

4. Supine spinal twist on both sides, with both bent and straight leg variations.

MacKenzie Miller’s Online Workout Videos on Alo Moves

MacKenzie’s Bio

Work hard, find softness. MacKenzie Miller will leave you feeling as if you have flirted with gravity and laughed with the divine. Students are instantaneously transported away from the hustle of their daily lives, allowing their mat to be an arena reserved for cultivating inner peace.

MacKenzie is a certified personal trainer and yoga instructor. Her teaching combines thorough understanding of alignment and anatomy with the joy of balance and movement. She engages deeply with her students and her classes are thoughtfully sequenced, creating a safe space to have fun and explore, work hard yet find softness.

No aspect of the modern practice experience is left untouched. All will leave energized, grinning and humming at the end.