Talia Sutra's "The Method: Backbending" Online Video Workouts on ALO Wellness Club
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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.

Introductory

Introductory classes are designed for those who have never taken a yoga or fitness class before.

As a step below the beginner level, introductory classes move at a slow pace, take time to break down each pose and exercise, and are shorter in length to help you build endurance as you create a new movement routine. These classes are generally bodyweight only and contain modifications to help you feel safe and supported.

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Difficulty—Beginner—Outlined Copy Created with Sketch.
Beginner

Beginner classes are geared toward those who have very little exposure to yoga or fitness.

These classes offer many modifications and detailed instructions on fundamental poses and exercises. Beginner classes are perfect for someone who is looking to start a regular yoga practice or fitness routine, though they’re also suitable for all levels to practice and brush up on the basics with alignment and form. You can also find mindfulness and wellness in this category.

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Difficulty—Moderate—Outlined Copy Created with Sketch.
Moderate

As the next step up from beginner classes, moderate classes include higher-level modifications and less detailed instruction than you would find in a beginner class.

Moderate classes are well-suited for those who have previous yoga and fitness experience and a basic understanding of poses, exercises, and class structure. This is an excellent choice if you’re trying to maintain consistency in your routine and increase your strength, skills, and flexibility with a class geared toward all levels.

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Intermediate

Looking for a challenge? Intermediate classes tend to weave in more challenging poses and high-intensity exercises at a faster pace.

These classes will help build your strength, deepen your flexibility, and enhance your body awareness. For yoga classes, you can expect creative transitions, options for arm balances and inversions, and workout-inspired flows. For fitness classes, expect heavier weights, a higher sweat factor, and a quick pace that challenges your strength and cardio endurance.

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Advanced

These classes offer the perfect opportunity to explore your potential beyond what you’ll find in typical all-levels studio classes.

Advanced classes are designed for those with a strong and consistent yoga and fitness routine. Expect advanced-level inversions, arm balances, and backbends; challenging peak pose variations; deep flexibility; strength work; and tricky transitions. You’ll find your edge while exploring a greater level of strength, control, and skill work.

Read more Close
Introductory

Introductory classes are designed for those who have never taken a yoga or fitness class before.

As a step below the beginner level, introductory classes move at a slow pace, take time to break down each pose and exercise, and are shorter in length to help you build endurance as you create a new movement routine. These classes are generally bodyweight only and contain modifications to help you feel safe and supported.

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

Beginner classes are geared toward those who have very little exposure to yoga or fitness.

These classes offer many modifications and detailed instructions on fundamental poses and exercises. Beginner classes are perfect for someone who is looking to start a regular yoga practice or fitness routine, though they’re also suitable for all levels to practice and brush up on the basics with alignment and form. You can also find mindfulness and wellness in this category.

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

As the next step up from beginner classes, moderate classes include higher-level modifications and less detailed instruction than you would find in a beginner class.

Moderate classes are well-suited for those who have previous yoga and fitness experience and a basic understanding of poses, exercises, and class structure. This is an excellent choice if you’re trying to maintain consistency in your routine and increase your strength, skills, and flexibility with a class geared toward all levels.

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

Looking for a challenge? Intermediate classes tend to weave in more challenging poses and high-intensity exercises at a faster pace.

These classes will help build your strength, deepen your flexibility, and enhance your body awareness. For yoga classes, you can expect creative transitions, options for arm balances and inversions, and workout-inspired flows. For fitness classes, expect heavier weights, a higher sweat factor, and a quick pace that challenges your strength and cardio endurance.

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

These classes offer the perfect opportunity to explore your potential beyond what you’ll find in typical all-levels studio classes.

Advanced classes are designed for those with a strong and consistent yoga and fitness routine. Expect advanced-level inversions, arm balances, and backbends; challenging peak pose variations; deep flexibility; strength work; and tricky transitions. You’ll find your edge while exploring a greater level of strength, control, and skill work.

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
Ideal for those looking for a slower-paced, chill, or more restorative style of class. You’ll leave feeling calm, relaxed, and at ease.
Intensity 2—Outlined Copy Created with Sketch.
Level 2
Great for those who want to move at a slow to moderate pace. Classes within this level vary from feel-good flows to entry-level strength training. You’ll feel comfortably challenged and explore a more dynamic range of movement.
Intensity 3—Outlined Copy Created with Sketch.
Level 3
This is the best option for those looking to amp up the sweat factor. You’ll get your heart rate up, test your endurance, and challenge your limits with faster-paced movement and exercises.
Intensity 4 Copy Created with Sketch.
Level 4
These classes are designed to test your limits to the max. You’ll move at a fast pace to push yourself to your peak, increase your heart rate, and accelerate your breathing. Prepare to discover untapped levels of strength and endurance.
Intensity 1—Outlined Copy Created with Sketch.
Level 1
Ideal for those looking for a slower-paced, chill, or more restorative style of class. You’ll leave feeling calm, relaxed, and at ease.
Intensity 2—Outlined Copy Created with Sketch.
Level 2
Great for those who want to move at a slow to moderate pace. Classes within this level vary from feel-good flows to entry-level strength training. You’ll feel comfortably challenged and explore a more dynamic range of movement.
Intensity 3—Outlined Copy Created with Sketch.
Level 3
This is the best option for those looking to amp up the sweat factor. You’ll get your heart rate up, test your endurance, and challenge your limits with faster-paced movement and exercises.
Intensity 4 Copy Created with Sketch.
Level 4
These classes are designed to test your limits to the max. You’ll move at a fast pace to push yourself to your peak, increase your heart rate, and accelerate your breathing. Prepare 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
Ideal for those looking for a slower-paced, chill, or more restorative style of class. You’ll leave feeling calm, relaxed, and at ease.
Intensity 2—Outlined Copy Created with Sketch.
Level 2
Great for those who want to move at a slow to moderate pace. Classes within this level vary from feel-good flows to entry-level strength training. You’ll feel comfortably challenged and explore a more dynamic range of movement.
Intensity 3—Outlined Copy Created with Sketch.
Level 3
This is the best option for those looking to amp up the sweat factor. You’ll get your heart rate up, test your endurance, and challenge your limits with faster-paced movement and exercises.
Intensity 4 Copy Created with Sketch.
Level 4
These classes are designed to test your limits to the max. You’ll move at a fast pace to push yourself to your peak, increase your heart rate, and accelerate your breathing. Prepare to discover untapped levels of strength and endurance.
Intensity 1—Outlined Copy Created with Sketch.
Level 1
Ideal for those looking for a slower-paced, chill, or more restorative style of class. You’ll leave feeling calm, relaxed, and at ease.
Intensity 2—Outlined Copy Created with Sketch.
Level 2
Great for those who want to move at a slow to moderate pace. Classes within this level vary from feel-good flows to entry-level strength training. You’ll feel comfortably challenged and explore a more dynamic range of movement.
Intensity 3—Outlined Copy Created with Sketch.
Level 3
This is the best option for those looking to amp up the sweat factor. You’ll get your heart rate up, test your endurance, and challenge your limits with faster-paced movement and exercises.
Intensity 4 Copy Created with Sketch.
Level 4
These classes are designed to test your limits to the max. You’ll move at a fast pace to push yourself to your peak, increase your heart rate, and accelerate your breathing. Prepare to discover untapped levels of strength and endurance.

Series

The Method: Backbending
Instructor: Talia Sutra

What you get

  • Free 14 Day Trial
  • iPhone & Android
  • Download For Offline Use

Description

Ready to deepen your backbends? This seven-class series will teach you Talia’s 3-step method for safe backbending so you can find more joy in each posture. You'll be guided through each step of the method, starting with a short, philosophy-based class and followed by a full warm-up for your wrists and back. The method is then applied through four body-area-specific classes: upper/middle back, shoulders, hip flexors, and the entire back core. In a final 60-minute flow class, you’ll apply your new skills using breath and movement to open the front body and safely relax into your backbends.

In this series, you will:

- Deepen your flexibility and mobility in your backbends
- Relieve physical and mental stress through movement
- Feel joy as you explore deeper backbends with confidence

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instructor Instructor profile

Talia Sutra

Born in Israel, Talia, along with her family, relocated to New York early in her life. Growing up in a structured home environment in the heart of NYC sparked her innate curiosity about life and self discovery. She was first introduced to yoga and meditation at age 6, when her mom integrated these practices into her lifestyle to beat lymphoma. After dropping out of art school, Talia began teaching at Yoga to the People in NYC's East Village in 2010.

Talia sees nothing as external to her studies: she has learned impeccable skill and technique from masters of ballet, yoga, and art. Equally, she finds sensitivity, intuition, and insight are to be found through connection with the seemingly ordinary world around us and that no teacher is greater than the one within.

Talia has been traveling the world teaching yoga for the past four years. She recently relocated to Tel Aviv where she lives with her husband Ezra and their newborn son, Akiva. She is excited, humbled, and honored by the opportunity to spread her love of yoga worldwide and is grateful for all her teachers and students.

STYLE

Skills
Backbends

TOTAL CLASSES

9 Classes

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

equipment

Focus Area

What you get

  • Lifetime Access
  • Satisfaction Guarantee
  • iPhone Access

More About This Plan

equipment

Focus Area

instructor Instructor profile

Talia Sutra

Born in Israel, Talia, along with her family, relocated to New York early in her life. Growing up in a structured home environment in the heart of NYC sparked her innate curiosity about life and self discovery. She was first introduced to yoga and meditation at age 6, when her mom integrated these practices into her lifestyle to beat lymphoma. After dropping out of art school, Talia began teaching at Yoga to the People in NYC's East Village in 2010.

Talia sees nothing as external to her studies: she has learned impeccable skill and technique from masters of ballet, yoga, and art. Equally, she finds sensitivity, intuition, and insight are to be found through connection with the seemingly ordinary world around us and that no teacher is greater than the one within.

Talia has been traveling the world teaching yoga for the past four years. She recently relocated to Tel Aviv where she lives with her husband Ezra and their newborn son, Akiva. She is excited, humbled, and honored by the opportunity to spread her love of yoga worldwide and is grateful for all her teachers and students.