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3-Dimensional Vinyasa

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Challenge Overview

Most yoga classes feature the same flows, poses, and movement patterns. And most functional movement classes, which introduce more diverse practices, go so far outside the box they no longer feel like yoga.

This dynamic program bridges these two worlds by introducing functional movement exercises while still reinforcing what feels familiar—it’s designed for seasoned practitioners who want to take what they know further.

You’ll learn “three-dimensional” transitions that combine different planes of movement (side to side, up and down, front and back). Then you’ll explore them within the context of a flow that takes your joints through their full ranges of motion while integrating “traditional” elements of yoga (including pranayama, relaxation, and meditation).

Take this opportunity to move a little differently while still benefiting from the grounding and clarifying aspects of yoga practice.

Certificate of completion

3 CEU’s Upon Completion

Self Paced Learning

Challenge Outline

1hr 30min to complete

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Section 1
  • Most yoga classes offer the same movements in isolation: plenty of up-and-down, front-and-back, side-to-side movement. This program approaches movement a little bit differently—through movement combinations—and in this introductory module, Jim breaks down what’s to come and how you’ll benefit.
Section 2
  • This is the first in a series of modules where Jim breaks down the dynamics of a transition you’ll explore later in the context of a flow. In this transition, you’ll move through extension, flexion, and rotation as you build strength and boost your balance. Remember to breathe through the challenge!
  • Ready to take a close look at another transition? For this one, you’ll explore rolling from bow pose to bridge pose and bridge pose to bow pose. Jim calls this transition parsva vinyasa, or side vinyasa, because it involves side-to-side movement (rolling from one side of the mat to the other as you transition from pose to pose).
  • In this short transition breakdown, you’ll begin in downward dog and learn how to skillfully flow from there into side plank into full vasisthasana into wild thing. Ready to explore?
  • Here’s another transition breakdown for you! In this module, you’ll learn how to move back and forth from upward bow to downward facing dog. A few considerations before you begin: This transition is more challenging than the previous one (which was moving from downward facing dog into side plank into full vasisthasana into wild thing), so stick with the last transition until you’ve got it down before attempting this one. You’ll also need a really strong upward facing bow for this transition.
  • The final transition you’ll explore is the most complex and intense. In this one, you’ll move in a circular motion from malasana (squat) into upward bow, then back into malasana. Jim breaks down a modified version first, then he takes you through the standard flow.
Section 3
  • Ready to put it all together? Enjoy this dynamic practice, where you’ll move your joints through their full ranges of motion as you explore both traditional and non-traditional forms of movement…including the transitions you’ve been working on.

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Meet Your Teacher

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Jim Bennitt
Jim Bennitt—a former wrestler, massage therapist, and clerk at the Chicago Board of Trade—began his studies... Read more

Frequently Asked Questions

Absolutely, you can include this challenge in your Yoga Alliance training hours, with each hour equivalent to one continuing education credit.
This challenge is entirely self- paced, allowing you to learn at your convenience.There are no imposed deadlines or time constraints for Challenge completion.
No prerequisites are required; this challenge is open to anyone interested in deepening their knowledge and practice.
No, the challenge is accessible to all individuals interested in enriching their understanding and practice of yoga.Yoga teaching certification is not a prerequisite.

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