×

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.

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.

Read more Close
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.

Read more Close
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 Diffuculty & Intensity
Intensity 4 Copy Created with Sketch.
4
Difficulty—Beginner—Outlined Copy Created with Sketch.
Beginner
Intensity 4 Copy Created with Sketch.
Intensity 4
Explore all series
Difficulty—Moderate—Outlined Copy Created with Sketch.
Moderate
Intensity 4 Copy Created with Sketch.
Intensity 4
Explore all series
Difficulty—Intermediate—Outlined Copy Created with Sketch.
Intermediate
Intensity 4 Copy Created with Sketch.
Intensity 4
Explore all series
Difficulty—Advanced Copy Created with Sketch.
Advanced
Intensity 4 Copy Created with Sketch.
Intensity 4
Explore all series
Intensity 3—Outlined Copy Created with Sketch.
3
Difficulty—Beginner—Outlined Copy Created with Sketch.
Beginner
Intensity 3—Outlined Copy Created with Sketch.
Intensity 3
Explore all series
Difficulty—Moderate—Outlined Copy Created with Sketch.
Moderate
Intensity 3—Outlined Copy Created with Sketch.
Intensity 3
Explore all series
Difficulty—Intermediate—Outlined Copy Created with Sketch.
Intermediate
Intensity 3—Outlined Copy Created with Sketch.
Intensity 3
Explore all series
Difficulty—Advanced Copy Created with Sketch.
Advanced
Intensity 3—Outlined Copy Created with Sketch.
Intensity 3
Explore all series
Intensity 2—Outlined Copy Created with Sketch.
2
Difficulty—Beginner—Outlined Copy Created with Sketch.
Beginner
Intensity 2—Outlined Copy Created with Sketch.
Intensity 2
Explore all series
Difficulty—Moderate—Outlined Copy Created with Sketch.
Moderate
Intensity 2—Outlined Copy Created with Sketch.
Intensity 2
Explore all series
Difficulty—Intermediate—Outlined Copy Created with Sketch.
Intermediate
Intensity 2—Outlined Copy Created with Sketch.
Intensity 2
Explore all series
Difficulty—Advanced Copy Created with Sketch.
Advanced
Intensity 2—Outlined Copy Created with Sketch.
Intensity 2
Explore all series
Intensity 1—Outlined Copy Created with Sketch.
1
Difficulty—Beginner—Outlined Copy Created with Sketch.
Beginner
Intensity 1—Outlined Copy Created with Sketch.
Intensity 1
Explore all series
Difficulty—Moderate—Outlined Copy Created with Sketch.
Moderate
Intensity 3—Outlined Copy Created with Sketch.
Intensity 1
Explore all series
Difficulty—Intermediate—Outlined Copy Created with Sketch.
Intermediate
Intensity 1—Outlined Copy Created with Sketch.
Intensity 1
Explore all series
Difficulty—Advanced Copy Created with Sketch.
Advanced
Intensity 1—Outlined Copy Created with Sketch.
Intensity 1
Explore all series
Difficulty—Beginner—Outlined Copy Created with Sketch.
Beginner
Difficulty—Moderate—Outlined Copy Created with Sketch.
Moderate
Difficulty—Intermediate—Outlined Copy Created with Sketch.
Intermediate
Difficulty—Advanced Copy Created with Sketch.
Advanced
Difficulty Levels
Intensity Levels
Page 1 Copy Created with Sketch.
Unlock this class
Start a
free trial
today

Series

Day 4: Strength Practice IV
From True Strength Builder I 2014 by Dylan Werner

Total Run Time

Duration
34 min 51 sec

Difficulty

Difficulty—Intermediate—Outlined Copy Created with Sketch.
Intermediate

Intensity

Intensity 2—Outlined Copy Created with Sketch.
Intensity 2
Difficulty & Intensity Guide
Difficulty & Intensity Guide

We're at it again and we're going to introduce more new moves! Ever heard of Tip Toe knee lifts, or SASS shrugs? Soon you will!

Here’s your workout for today:

Warmup:
1. Wrist warm ups
2. Basic Squat with Shoulder Stretch and Wrist Rolls
3. Downward Facing Dog
4. Lizard lunge hip opener optional quad stretch (R)
5. Wide Legged Forward Fold
6. Lizard lunge hip opener optional quad stretch (L)
7. Wide Legged Forward Fold with Twist
8. Basic Vinyasa
9. Sun Salutations 5 rounds

Workout:
10. 2 rounds Knee to elbow 6 reps
11. 2 rounds Knee to Elbow Cross Under 6 reps
12. SASS Shrugs 10 reps 2 rounds
13. Forearm plank 1 minute
14. 2 rounds Forearm knee to elbow 5 reps each side
15. Dolphin press 5 reps 2 rounds
16. Extensors 1 minute
17. Shoulder pump 1 minute
18. Tip Toe knee lifts 10 reps
19. Heel to knee lifts 10 reps
20. 2 rounds Wall assisted shoulder extensions 10 reps
21. 2 rounds Lolasana lifts 5 reps (on blocks)
22. 2 rounds of Tripod twist 5 reps
23. Alternating leg crunches 10 reps each side 2 rounds

Cooldown:
24. Pigeon Pose 1 minute each side
25. Head to Knee Pose 1 minute each side
26. Supine Twist
27. Savasana

Dylan Werner’s Online Workout Videos on Alo Moves

Dylan’s Bio

Dylan grew up in the mountains of Southern California, where at an early age he was into fitness, movement, extreme sports, and nature. At 18, he joined the U.S. Marine Corps, where he served as an aircraft firefighter, and also wrestled for the All-Marine wrestling team. After one tour of duty in the Iraqi war, Dylan was honorably discharged and returned to California to attend university, where he studied anatomy and emergency medicine. Dylan spent eight years working as a paramedic; four years on an ambulance and another four years as a full-time firefighter/paramedic.

Dylan was first introduced to yoga in 2001 as a part of his martial arts training, but it wasn't until 2009 when he made the yoga practice a part of his daily life and started to understand the true journey of the yogi.

Since 2011, Dylan has been teaching yoga. Though a lover of movement, handstands, arm balances and creative sequencing, his focus is the integration of the fundamental nature of knowledge, reality, and existence to create a space to deepen the inner connection.

In 2015, Dylan gave up his home in California to travel and teach workshops, teacher trainings, festivals, and retreats. He has taught in over 60 countries and more than 400 workshops or events. He is passionate about spreading his love for yoga and helping others in their journey by sharing his journey.

Latest Activity from Members