Search - Yoga Link: Core Integration on DVD

Yoga Link: Core Integration
Yoga Link Core Integration
Actor: Jill Miller
Director: Mark Holmes and Ian Albert
Genres: Exercise & Fitness
NR     2009     2hr 23min

Awaken the Ecstatic Potential of Your Core! Join acclaimed yoga teacher Jill Miller for Yoga Link Core Integration, a unique Yoga-based practice specifically addressing physical, emotional and spiritual issues lodged deep ...  more »


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Movie Details

Actor: Jill Miller
Director: Mark Holmes and Ian Albert
Genres: Exercise & Fitness
Sub-Genres: Yoga
Studio: Bayview Entertainment/Widowmaker
Format: DVD - Color
DVD Release Date: 02/17/2009
Original Release Date: 01/01/2009
Theatrical Release Date: 01/01/2009
Release Year: 2009
Run Time: 2hr 23min
Screens: Color
Number of Discs: 1
SwapaDVD Credits: 1
Total Copies: 0
Members Wishing: 2
MPAA Rating: NR (Not Rated)
Languages: English

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Movie Reviews

JIll Miller to the core.
Sharon Frost | Brooklyn, NY | 11/15/2008
(5 out of 5 stars)

"I've been buying Jill Miller's DVDs (and CD) for quite a while and have always found them to be very helpful in my home yoga practice. Since they've been self produced (until this series) they've seemed a little homemade, although I love them anyway.

With this Pranamaya series the sound issues and editing have improved greatly, moving her videos to a new level and, I hope, opens her approach to a wider audience. Jill's focus on the core is deep and intense. She makes it possible to understand and connect to how the core works as stabilizer for the spine and as conduit for movement. I particurly like how she uses bridge to sync with uddiyana bandha and offer a progression toward nauli -- side boat is also innovative.

The instruction is terrific, as is Jill's own execution. Jill is very direct and down to earth (and funny). Her language is refreshingly concrete, rather than poetic. And, best of all, she's not chirpy!

The design of this DVD is very user friendly: there's a 50+ min. practice, a 70+ minute tutorial (wonderful, slower and more detailed look at the principals in use) and a 16 min. breathing primer. The material is well-chaptered so you can work selectively.

My only quibble is that the interior seems a tiny bit too stylist-driven.

I've been a home exerciser for over 20 years, have been doing yoga daily for over 10 years (including a teacher training). I think this DVD is best for somewhat experienced practitioners (experienced beginners+) who already have some sense of their core. It complements my own practice and my classes."
Excellent DVD to work on building core strength from all ang
Beth Cholette | Upstate NY USA | 08/17/2009
(5 out of 5 stars)

"This DVD is part of the Yoga Link series produced by the Pranamaya web site. The instructor for this series is Jill Miller, who had previously created her own self-produced video series called Yoga Tune Up (and who now has a web site under this same name). This Pranamaya series incorporates many aspects of Miller's prior work but adds excellent production values plus a variety of additional workout and DVD options. For starters, there are two main aspects to this DVD, the Core Workshop, in which Miller uses live instruction to break down the individual moves in great detail, and the Core Practice, which Miller presents the same exercises via voiceover for a more flowing practice experience. Also included is a 15-minute Breathing Primer: this same segment appears on all three of the DVDs in the Yoga Link series, and it offers an opportunity to obtain detailed instruction on the types of pranayama, or yogic breathing, which Miller utilizes in these practices.

The Core Workshop further breaks down into several segments. In the 3-minute Core Muscle Primer, Miller reviews each of the muscles that make up the "core" of the body as well as their various directions of movement. The workshop itself is 71 minutes long (the longest of the three Yoga Link DVDs), and then there are two "Core Extras" which review more specific techniques, Agni Sara (2m), an abdominal rolling motion, and Spinal Undulation (3m), a spinal rolling motion. There is also a submenu which lists the chapters of the workshop as follows:

Props for Core Sequence
Core Warm Ups/Diaphragm
Rectus Abdominals * (spinal flexion)
Obliques * (lateral flexion/extension/rotation)
Transverse Abdominal
Psoas * (spinal extension)
Total Integration

As you can see from the above, Miller's aim is to address every muscle in the core region, taking these muscle in every possible direction of movement. To do this, she uses various props, including a yoga block, blanket, wall, and a foam roller (in her props intro, she provides instructions on approximating a roller using a yoga mat and blanket if needed). Miller also borrows some of her moves from her previous homegrown videos; I recognized several of the exercises from both her Spinal Tune Up and her Triangle Tune Up DVDs. There is no relaxation to conclude the workshop, but a brief (2.5 minutes) savasana occurs at the end of the Core Practice, which comes in at 57 minutes total.

One of the the things I liked best about this DVD is that Miller teaches unique techniques for achieving uddiyana bandha, or the abdominal lock, throughout. I actually liked the first, "Bridge-Based Uddiyana Bandha," the best, but Miller offers several other exercises to help you achieve uddiyana from either a lying, seated, kneeling, or standing position. One (minor) thing that I didn't like about the sessions is that Miller occasionally gets a bit too fussy with the props--she makes a joke about snapping her fingers and suddenly having a bare floor to practice on, but obviously, those following along at home cannot adapt so easily.

Overall, I think this is definitely an excellent DVD to work on building core strength from all angles. Miller has clearly made a name for herself based on her amazing knowledge of yoga anatomy and her ability to translate that knowledge into incredibly useful, valuable, and enjoyable yoga practices that deserve a place on the shelf of any intermediate to advanced yoga student."
Very complete!
Jenny G | Wisconsin, USA | 05/14/2010
(5 out of 5 stars)

"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 over

Rectus 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 thighs

Obliques (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 thighs

Transverse 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 lock

Psoas (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 sacrum

Total Integration (2:35)
* Runners Lunge on Block

Core Extras include Agni Sara and Spinal Undulation

I 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.
Good core workout
Un francais en angleterre | Londres, UK | 11/24/2009
(5 out of 5 stars)

"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."