Yoga @ Home with Meta - Immersion for Intermediate Students

Learn yoga 30 mins a day practicing same sequence each day, plus learn yoga breathing, philosophy, meditation, chanting.
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29 students enrolled
Instructed by Meta Hirschl Health & Fitness / Yoga
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  • Lectures 57
  • Length 2.5 hours
  • Skill Level Intermediate Level
  • Languages English
  • Includes Lifetime access
    30 day money back guarantee!
    Available on iOS and Android
    Certificate of Completion
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About This Course

Published 5/2013 English

Course Description

The way to actually learn yoga is to do the same poses day after day for a period. Then you can learn how your body responds to the physical poses, you can relax and watch your mind in the calm of knowing what comes next, and you can grow with the pose on many levels.

This 4 week yoga immersion course offers you a way to learn yoga in the truest sense, poses and philosophy, how to live your life in yoga, not just a pose on a mat. 

The pose sequence for the class is exactly the same for each day of that commitment, with additional teachings and support offered each day. The course is designed for practicing poses for six days and on the seventh, you'll rest the body and energize your mind with teachings of philosophy, yoga off the mat and even a bit of yoga cooking.

Learning yoga is like learning a language, daily practice is much better than cramming before an exam. 

This level is called Sol meaning sun in Spanish and sounds like soul, which yoga nourishes, and also means radiant, warm, promotes grow, life force, bright, glittering, shining.

In addition to the daily 30 minute practice, each day includes a video teaching on a yoga topic with related reading materials. The topics include how to watch your thoughts and notice negative self-talk, how to incorporate yoga in your daily life, how to practice yoga breathing techniques and how to meditate wherever you are.

You will need to have a yoga mat, a space in your house that is at least enough enough for the mat. If you have yoga blocks, that would be helpful, but if not, you can use books or a chair. Come to the 30 minute pose practice with an empty stomach and open mind. The best time to practice is first thing in the morning, but whenever you can make it to your mat, that is the time for you. You watch the philosophy video and read the material anytime during the day, perhaps just before you practice the poses, or alternatively, just before you go to bed.


What are the requirements?

  • yoga mat
  • yoga blocks (or big books or chair)
  • empty stomach for pose practice
  • open mind
  • space for mat on the floor

What am I going to get from this course?

  • Learn to do yoga poses, working your edge of intensity
  • Build strength, flexibility and balance in your body
  • Learn to listen to you body and watch your mind
  • Learn simple meditation techniques you can take off the mat and into your life
  • Learn breathing practices to calm your mind and expand your breath
  • Learn basic yoga philosophy of practice and non attachment
  • Learn to take care of yourself day by day
  • Learn simple chanting techniques
  • Learn how to practice nonviolence toward yourself
  • Learn core strength and bandha practices
  • Learn the importance of intention or sankalpa

Who is the target audience?

  • Some or lots of yoga experience
  • Little or no yoga experience but feel confident in body and able to listen to personal edges
  • Little or no yoga experience but play in other realms of physical activity like running, biking, tennis, golf, etc and feel able to follow directions and listen to body responses
  • Includes both flow and staying in some poses
  • Moving with breath and finding a challenge

What you get with this course?

Not for you? No problem.
30 day money back guarantee.

Forever yours.
Lifetime access.

Learn on the go.
Desktop, iOS and Android.

Get rewarded.
Certificate of completion.


Section 1: Welcome to Yoga @ Home with Meta - Immersion for Intermediate Students
Introduction to Sol - Yoga for Intermediate Students
What You Need to Know and What is Sol?
2 pages
Section 2: Week 1, Day 1 - Yoga Pose Practice and Nonviolence
Sol Pose Sequence for Month One
List of Sol Poses Month 1
2 pages
Day 1 Instructions
1 page
Nonviolence-Ahimsa in Yoga Video
Week 1 Journal
1 page
Section 3: Week 1, Day 2 - Yoga Pose Practice and Nonviolence
Day 2 Instructions
1 page
2 pages
Section 4: Week 1, Day 3
Pose Pointers: Footwork Video
Day 3 Instructions
1 page
Section 5: Week 1, Day 4
Day 4 Instructions
1 page
Section 6: Week 1, Day 5
Day 5 Instructions
1 page
Section 7: Week 1, Day 6
Day 6 Instructions
1 page
Section 8: Week 1, Day 7
Day 7 Instructions
1 page
Breathing: Three Part Yogic Breath
Meditation: Follow the Breath
Section 9: Week 2, Day 8 - Yoga Poses and Breathing Practice
Poses and Breathing Video
Day 8 Instructions
1 page
Week 2 Journal
1 page
Section 10: Week 2, Day 9
Day 9 Instructions
1 page
Section 11: Week 2, Day 10
Pose Pointers: John Wayne and Marilyn Monroe video
Day 10 Instructions
1 page
Section 12: Week 2, Day 11
Day 11 Instructions
1 page
Section 13: Week 2, Day 12
Hand Gestures-Mudras video
Day 12 Instructions
1 page
Section 14: Week 2, Day 13
Day 13 Instructions
1 page
Section 15: Week 2, Day 14
Day 14 Instructions
1 page
Nonviolence-Ahimsa Exercise
2 pages
Meditation: Follow the Breath
Section 16: Week 3, Day 15 - Yoga Poses and Philosophy, How to be Happy
Philosophy Ahimsa and Yoga Sutras video
Day 15 Instructions
1 page
Week 3 Journal
1 page
Section 17: Week 3, Day 16
Day 16 Instructions
1 page
Section 18: Week 3, Day 17
Pose Pointers: Joints and Wrists video
Day 17 Instructions
1 page
Section 19: Week 3, Day 18
Day 18 Instructions
1 page
Section 20: Week 3, Day 19
Day 19 Instructions
1 page
Core Strength and Bandhas
Section 21: Week 3, Day 20
Day 20 Instructions
1 page
Section 22: Week 3, Day 21
Day 21 Instructions
1 page
Introduction to Chanting-Om
Meditation: Vibrational Energy
Section 23: Week 4, Day 22 - Yoga Poses and Taking Yoga into Your Everyday Life
Ahimsa-Yoga into Everyday Life video
Day 22 Instructions
1 page
Week 4 Journal
1 page
Section 24: Week 4, Day 23
Day 23 Instructions
1 page
Section 25: Week 4, Day 24
Pose Pointers: Downward Facing Dog video
Day 24 Instructions
1 page
Section 26: Week 4, Day 25
Day 25 Instructions
1 page
Section 27: Week 4, Day 26
Day 26 Instructions
1 page
Section 28: Week 4, Day 27
Day 27 Instructions
1 page
How to Make Chai Tea
2 pages
Section 29: Week 4, Day 28!
Day 28 Instructions
1 page
Meditation: Off the Mat
Eight Limbed Path
3 pages
Section 30: Congratulations, You Have Completed a Yoga Immersion
Completion and Process
1 page

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Instructor Biography

Meta Hirschl, Vital Yoga with Meta at Home

Meta has studied yoga for decades and has been teaching for fourteen years. She has written an award winning book, Vital Yoga: A Sourcebook for Students and Teachers, a DVD, No Excuse Yoga, and has taught teacher trainings, workshops, and public classes for many years. Before opening her yoga studio in Albuquerque, New Mexico, she received a bachelor of science degree in Food Science from Purdue University, took a job as a brewing supervisor for Miller Brewing Company, then earned a master of business administration degree in Information Systems, graduating with distinction from New York University, and worked as a computer systems consultant, technical software writer, and university lecturer.

Meta is a Registered Yoga Teacher, RYT, e-500 hr, the highest level available, since 2001 with Yoga Alliance. The Teacher Training program is registered with Yoga Alliance as a Registered Yoga School, RYS.

Meta took her first yoga class in 1978. Years later, after working in business, teaching in academia, and writing software books, she was drawn back to yoga following the development of a serious illness. Her passion for yoga led her to eventually open a studio and later establish a Teacher Training & Life Enrichment Program, a nationally accredited curriculum incorporating a variety of traditions and styles.


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