Yoga Link: Core Integration

If I had discovered this DVD prior to Jill's Quick Fix Rx DVD I might have found it a bit too slow and not really spent time on it. But her work on Quick Fix convinced me that she is brilliant. I have recently dealt with issues related to the sacroiliac joint, hip dypslasia and knee - and for each of these gaining strength and flexibility in the core has been a key to improvement. So, I decided to take the time to go through the workshop in detail, and am glad that I did.The DVD includes a Workshop (71 min), Core Practice (57 min), breathing primer (15 min), and bonuses. The Workshop is broken into segments - timing below is from the workshop:Core Warm Ups / Diaphragm: (8:20)* Bridge-based uddiyana bandha - abdominal lock in bridge pose* Ab Baby - think of a baby on it's back with arms and legs raised and moving around, rotating to the side, and then to a flowing version of locust pose with arms and legs flowing around, and back overRectus Abdominals (spinal flexion) - This is the long flat muscle runs vertically in the center of your abs - the term six-pack abs is referring to this muscle. (11:41):* Ab Mama - arms and legs overhead with a folded blanket between your legs, lifting your head and tailbone further and further* Ab Mama with Navel Gaze - similar to the previous pose except moving your legs towards your head, and your head towards your legs* Half Boat Pose moving to straight legs* Locust pose with arms clasped in back, practicing abdominal breathing to raise and lower the body from the breath* Uddiyana Bandha in Traction - abdominal lock while lying on your back, knees bent and pushing your hands against your thighsObliques (lateral flexion/extension/rotation): (20:29)* Sidewinder - on several of Jill's DVDs. A lateral move while lying on your back and moving your and head from side to side. Very helpful for the lower back as well.* Side Boat pose - the pose on the DVD cover* Boomerang - a very nice side-lying lateral stretch with side extension and flexion* Revolved Abdominal Pose - four variations: knees bent; top leg straight and bottom knee bent; legs straddled into a V overhead and meeting on the floor; both legs straight but with a hip swivel* Gate Pose and asymmetrical Gate Pose with a block under the bent knee* Uddiyana Bandha in Seiza - Abdominal Lock, sitting with knees bent under you, arms pushing against thighsTransverse Abdominal - runs horizontally like a belt around the torso and helps stabilize the spine (14:51):* Forearm bridge alternating with Locust Pose* Tadagi Mudra on Foam Roller/Pond Seal - lying with back on a foam roller, with different variations of hand and arm movements* Uddiyana Bandha with Knee Pop - Standing version of abdominal lockPsoas (spinal extension): (11:42)Performed prone with arms stretched overhead against a wall* Three variations of yogic leg lifts alternating legs - static (holding pose), dynamic alternating legs, dynamic with legs turned out. The fourth variation is both legs together with one foot placed behind the other.* Yogic leg lifts with block under sacrum and alternating legs (creates a baby backbend to isolate the psoas muscle) - static (holding pose) and dynamic alternating legs* Static yogic leg lifts with block turned on side to raise sacrum higher and increase the backbend, alternating legs* Uddiyana Bandha with block under sacrumTotal Integration (2:35)* Runners Lunge on BlockCore Extras include Agni Sara and Spinal UndulationI completed the Workshop over two sessions before completing the Practice. I enjoyed the Practice more than the Workshop as it flowed better, although certainly best to go through the Workshop first!I did find the Practice a bit choppy as you grab for this thing or that, or re-arrange your mat, but all in all I really enjoyed it. I like that she works each side independently for the obliques, transverse abdominis, and psoas - I have hip dysplasia and I am definitely weaker on my right side than my left. I was prepared to stop the Psoas work at the point she put the block under the sacrum as not sure that was good for my hip, but it actually was fine. Maybe a little sore after, but not bad. (I found the Runners sequence on Jill's Post Athletic Stretch DVD was perfect after Core Integration).I do wish she had chaptered the Practice similar to how she did on the Workshop. Even better, I wish she had included a shorter version of the Practice, maybe a 20-30 minute version, as an hour seemed a little long and may be difficult to fit in with everything else I do. But overall, this is a terrific DVD and one I'm glad to have added to my library.

I bought her hip and core dvds so much I looked online for an upper body dvd by her and found that if I'd bought all three in a package I would have saved $20! I suggest going for the package. Really. I'm kicking myself now.Oh, and she's nothing like any other yoga instructor I've used. I love kundalini and astanga. I always thought hatha was for wimps. NNNNNNOOOOOOOOO. The style, as done by Jill Miller, is awesome. If you do Power, Ashtanga, Kudalini (all with better or worse instructors) and you didn't think Hatha had anything to offer anyone under 80, you are in for a treat.

Jill Miller delivers a lot of wonderful exercises in this video. She clearly demonstrates how to do each movement in the workshop and then moves onto the full workout later. I have found that just going through the workshop is actually plenty as it's nearly an hour. I love her unique style and way of addressing common issues with sensible exercises. My favorite has been Ab Baby and Ab Momma. These two exercises alone will make you rethink the strength of a baby!

This is a very complete core workout. It is intended for yoga practioners, but anyone would benefit from it really. There's a workshop section where Jill Miller gives a clear explanation of the exercises and a practice section which obviously is meant to lead you during your practice. The exercises are hard and you won't smile as much as Jill when you perform them. A small minus: the practice session is one hour long and there's no shortened version.

I thought this yoga workout was okay. I love yoga but this practice did not flow well for me and it seemed to be for the more intermediate or advanced yoga person.

This was ordered for my wife.

Jill Miller is innovative on how the body works and the exercise to get all the muscles from every angle. In turn you will feel wonderful .

Very helpful and informative. Fun to watch. Fun to practice. Excellent teacher

The Yoga Link series presented by Jill Miller are very challenging dvds. They are not standard yoga classes but very specifically target areas in the body that are frequently locked or tight and can hamper our practise. The workouts are tough and focused and there is excellent instruction. I have been using all three dvds to support my home practise and they are excellent.

This is a comprehensive program that works all the muscles of your torso in all directions. Jill emphasizes correct alignment and deep yogic breathing. Also included are abdominal vacuum exercises (uddiyana bandha). Instruction is clear and anatomically precise. A few simple props are used. Watch the workshop section first for detailed instructions and adaptations and then rock with the workout. Challenging and effective. Highly recommended.