|Basic InformationLatest NewsVideosLinksBook Reviews|10 Minute Solution: Butt Lift10 Minute Solution: High Intensity Interval Training101 Ways to Meditate29 Gifts3-In-1 Total Body Fitness with Desi Bartlett30 Minute Ab & Butt Blaster5 Day Fit Yoga5 Mega Miles with Toning Band7 Weeks to 100 Push-Ups8 Keys to Body Brain Balance8 Keys to Practicing MindfulnessA Journey Into Yin YogaA Philosophy for the Science of Well-BeingA.M. EnergyAccessible Yoga for Every Body DVDAfter the Ecstasy, the LaundryAge-Proof Your MindAgeless Mobility: Pain-Free Wellness For LongevityAlmost MeatlessAM/PM YogaAnd BreatheAnswers for AristotleAnywhere, Anytime, Any Body YogaAthlete's Guide to YogaAuthentic HappinessAwakening Self-EsteemBack in Action: Yoga for a Healthy BackBack To Basics: Fitness with Charlotte OrdBalanced AssetsBedroom Body: Booty Burner, Core & Pelvic Floor WorkoutBeginners Meditation & Mindful StretchingBeginners Yoga DVDBeginning YogaBellyFit ElementsBetter Sex Through YogaBeyond the SelfBody By BethennyBody Mindful YogaBorn to Balance - Balance BasicsBOSH!Breath-Centered YogaBreathingBrightening Our Inner SkiesBuddhist Boot CampCalm Body Clear MindCalm EnergyCalm Focus JoyChakra MeditationsChoosing CivilityClassical Pilates Technique DVDComplementary and Alternative Therapies ResearchCore Fusion - Pilates PlusCore Fusion - Pure Abs & ArmsCore Fusion - Thighs & GlutesCore Fusion Body SculptCore Fusion Lean & TonedCore Fusion Power SculptCore Strength PilatesCore Strength Vinyasa Yoga Power Hour with Sadie NardiniCore YogaCreative Core AbsCreative Writing In Health And Social CareDance Off the Inches: Cardio Hip Hop PartyDance the Chakras Yoga WorkoutDeep ListeningDeep Stretch / Yin YogaDetox YogaDr. Andrew Weil's Guide to Eating WellDr. Andrew Weil's Guide to Optimum HealthDr. Andrew Weil's Mindbody ToolkitEastern Body, Western MindEasy YogaElement: Barre ConditioningElement: Targeted Toning Pilates for BeginnersElement: Yoga for Stress Relief & FlexibilityElements of Yoga, Earth FoundationsElements of Yoga, Fire DynamicElements of Yoga: Air & WaterEmotional Chaos to ClarityEmotions, Stress, and HealthEvamarie Pilipuf's Yoga Express DVDEvery Day Yoga for Every Body DVDEveryday GreensEveryday Workout for the Everyday WomanEveryday Yoga for Stress Release Everything VeganExercise-Based Interventions for Mental IllnessExhale Core Fusion 30 Day SculptFamily ForagingFamily YogaFast Food for the SoulFat and FuriousFear and Other Uninvited GuestsFit Family Fun CircuitFit in 5 DVDFlat Abs PilatesFlow and YinFlow YogaFluid Power Vinyasa Flow YogaFood You Can ForageForgiveness is Really StrangeFully PresentGaiam Pilates Slide and Sculpt Kit with DVDGaiam Pilates Total Toning KitGaiam Yoga For Weight Loss KitGet Ripped & ChiseledGet RIPPED! 1000 #3Get RIPPED! and Jacked - The Boomer WorkoutGood MedicineGoodbye, ThingsHandbook of MindfulnessHealing the Heart and Mind with MindfulnessHealing Through Movement: Pilates Head to ToeHealthy AgingHealthy Sexy Beautiful Kundalini YogaHemalayaa's Yoga for Young Bodies DVDHemalayaa: Bollywood BootyHot Body Cool Mind - Level 1Hot Body Cool Mind: Waking Energy How to Be a PatientHow to Be a StoicHow to Cook Everything VegetarianHow Would Buddha Act?I Contain MultitudesI'd Rather LaughIn Defense of FoodInsight Yoga Earth: Balancing Yin EnergyInsight Yoga Heaven: Balancing YangInsight Yoga with Sarah PowersIntegrated YogaIntegrative MedicineInternational Perspectives on Reminiscence, Life Review and Life Story WorkIntroduction to Ashtanga Yoga DVDIntroduction to Qi YogaIntroduction to Yoga DVDIt's Up to YouJanis Saffell Beverly Hills YogaKids Teach Yoga - Flying EagleKidYogi - Yoga for ChildrenKnowing the Nature of FearKripalu YogaKripalu Yoga Dynamic DVDKripalu Yoga Gentle DVDKundalini Yoga : DVDKundalini Yoga for Beginners & BeyondKUNDALINI YOGA for Your Week - MONDAYKUNDALINI YOGA for Your Week - TUESDAY - CoreKundalini Yoga Meditation for Beginners & BeyondKundalini Yoga Meditation for Complex Psychiatric DisordersKundalini Yoga on the BallKundalini Yoga Solar Power All-In-One WorkoutKundalini Yoga to Detox and Destress DVDKundalini Yoga Transformer All-In-One WorkoutKundalini Yoga: Green Energy of the HeartLife MakeoversLifeForce Yoga to Beat the Blues--Level 1LifeForce Yoga to Beat the Blues: Level 2Living BeautifullyLiving Room Yoga DVDLiving Room Yoga: Twist and BendLiving Your Best LifeLiving Your DreamLunar Flow YogaMadhur Jaffrey's World VegetarianMake It Fast, Cook It SlowManage Your Depression Through ExerciseMaui PilatesMayo Clinic Wellness Solutions for Back PainMayo Clinic Wellness Solutions for IBSMayo Clinic Wellness Solutions for InsomniaMean GenesMeditation in a New York MinuteMeditations for BeginnersMeditations on Self-Discipline and FailureMind GamesMindful AmericaMindful AngerMindfulnessMindfulness for BeginnersMindfulness-Based Treatment Approaches: Clinician's Guide to Evidence Base and ApplicationsMisadventures of a Garden State YogiMotivational YogaMozart's Brain and the Fighter PilotNamaste Yoga: Season 3 Part 1NeuroLogicNever Home AloneNew York PilatesNext-Level PilatesNutrition Essentials for Mental HealthOn Being an Introvert or Highly Sensitive PersonPassionate VegetarianPerfect in Ten AbsPerfect in Ten: PilatesPerfect in Ten: StretchPerfect in Ten: YogaPilates AnatomyPilates AnatomyPilates for BeginnersPilates for MenPortraits of ResiliencePositivityPower to the Peaceful YogaPower YogaPower YogaPower YogaPower Yoga for HappinessPower Yoga: Core PowerPower Yoga: Fat BurnerPrenatal FlowPrescriptive StretchingPresence Through Movement: Yin YogaPsychology Moment by MomentPure and Simple YogaPure SculptPure Yoga Pilates with Kerry BestwickQi Gong Fire & Water With Matthew CohenQi Gong Flow for BeginnersQi Gong for Low Back PainQi Gong for Upper Back and Neck PainQi Gong for Weight LossQi Workout AM/PMQiGong for Healthy Joints & BonesQiGong IllustratedQuick Blast MethodReach - Upbeat Toning & Flexibility for a Dancer's BodyRed Lotus YogaResistance Stretching With Dara TorresRestorative Yoga PracticeSara Ivanhoe's Taste DVDSaving NormalSelf-CompassionSeven Challenges To Change Your Life DVDSleep BetterSolar Flow Yoga DVDSoupsSparkSpontaneous HappinessSports Hypnosis in PracticeStep By Step Strength TrainingStep by Step Tai ChiStrength & SpiritStrength, Grace, HealingStress ReliefStrong & SculptedStrong Body, Ageless BodySun SalutationsSuper Natural CookingSuper Seniors: Box, Balance, & Lift SuperhumanSupersurvivorsSurf Yoga SoulSybel's Yoga For Sports & FitnessSybel's Yoga For Sports & Fitness Vol 2Tai Chi for Beginners with Grandmaster William C. C. ChenTaming Your Inner BratTeach Yourself MeditationTeen YogaTeenYogi DVDTen Minutes to RelaxThe Accidental VeganThe Angelica Home KitchenThe Art and Science of MindfulnessThe Athlete's Guide to YogaThe Beginner's Guide to Healthy EatingThe Best Things You Can EatThe Booty Barre -Total New BodyThe Breathing FieldThe Cafe Brenda CookbookThe Complete Book of Raw FoodThe Complete Vegetarian HandbookThe Easy Yoga WorkbookThe Feeling Good HandbookThe Five Things We Cannot Change ...The Good LifeThe Happiness of PursuitThe Harvard Medical School Guide to YogaThe Healing Remedies SourcebookThe Healing Remedies SourcebookThe Health Psychology HandbookThe Healthy KitchenThe Heart of YogaThe Indian VegetarianThe Jewel Tree of TibetThe Joy of MeditatingThe Kettlebell BoomerThe Little Book of Healthy TeasThe Little Soy BookThe Little Yoga BookThe Mood CureThe Mozart EffectThe Myth of Freedom and the Way of MeditationThe Nature FixThe Origins of HappinessThe Perfect ExerciseThe Pilates Workout JournalThe Playful BrainThe Quest for Peace, Love, and a 24'' WaistThe Road to Calm WorkbookThe Self-Compassion Skills WorkbookThe Spa DeckThe Spirit of Buddhist MeditationThe Stoic Art of LivingThe Ultimate BALLET YOGAThe Ultra MindsetThe Way of StretchingThe Weight of the NationThe Well-Tuned BrainThe Will to Live and Other MysteriesThe Wisdom of FrugalityThe Yin Yoga KitThink SmartTotal AstangaTotal Health the Chinese WayTotal PilatesTotal-Body ToningTransform Yourself with Jivamukti YogaTransformative YogaTrudie Styler's Warrior YogaUnderstanding the PelvisV-Core WorkoutVegan ExpressVegan for LifeVegan Recipes from the Middle EastVegetarian Turkish CookingVegetarianoViva Vegan!Walk It Off in 30 DaysWalk to the HITS Radio RemixesWalkingWalking a Literary LabyrinthWatch Me Do YogaWeight Loss Cardio KickWellbeingWhat We Say MattersWhen Things Fall ApartWriting in FlowYin and Yang YogaYin Yoga DVDYogaYogaYogaYoga & Pilates Workouts for DummiesYoga 4 TeensYoga : Beginners Flow for EveryoneYoga AnatomyYoga and PsychologyYoga as MedicineYoga Beauty BodyYoga Bliss HipsYoga Body : Lean & Defined Total Body WorkoutYoga By Teens DVDYoga Emergency DVD: Arms & ShouldersYoga Emergency DVD: BackYoga Emergency DVD: Full Leg StretchYoga Emergency DVD: HipsYoga Flow DVDYoga for AnxietyYoga for AthletesYoga for Back CareYoga for BeginnersYoga for Energy & Stress ReliefYoga for EveryoneYoga for MeditatorsYoga for OsteoporosisYoga for Pain ReliefYoga for Regular GuysYoga for Strength & EnergyYoga for Strength & FlexibilityYoga for the Young at HeartYoga for Your WeekYoga In BedYoga in BedYoga Inside Out: Go DeeperYoga Inside Out: The Healing WayYoga Journal's Yoga for StressYoga Journal: Yoga for Strength and Toning DVDYoga Link: Core IntegrationYoga Link: Hip HelpersYoga Link: Shoulder Shape-UpYoga Nidra for Complete Relaxation and Stress ReliefYoga on DemandYoga Quick FixesYoga SanctuaryYoga SculptYoga ShaktiYoga TherapyYoga TherapyYoga Therapy for Back PainYoga Therapy Prescriptions - 60 Health Restorative SequencesYoga To Go's Yoga Quick Fixes DVDYoga to the Rescue - Feel Good from Head to ToeYoga to the Rescue for Back PainYoga to the Rescue for Neck & ShouldersYoga to the Rescue for Pain-Free Back, Neck & ShouldersYoga Weight Loss for DummiesYoga: Freedom from Back PainYoga: Relief from Neck and Shoulder PainYoga: Spirit of Vinyasa FlowYogabodyYogawomanYou Can Think Yourself ThinYou'll See It When You Believe ItYour Body Breakthru - Your Best Body Circuit DVDYour Brain on FoodYour Brain on Food: How Chemicals Control Your Thoughts and Feelings,Your Miracle BrainZaitounZen Encounters with Loneliness
by Sarah Powers
Review by Beth T. Cholette, Ph.D. on Mar 20th 2012
Insight Yoga Heaven: Balancing Yang Energy is one of two new DVDs offered by yoga instructor Sara Powers through pranamaya.com. Powers and her husband, Ty Powers (who is featured as a background model here), are founders of the Insight Yoga Institute in San Jose, a school offering yoga teacher trainings combining yin and yang yoga, the three schools of Buddhism, and personal/emotional work.
The DVD insert further explains that Insight Yoga involves a balance between the lower body, which is the earthy or "Yin" region, and the upper body, the heavenly or "Yang" region. In Insight Yoga Heaven, the focus is on the relationship between the earth-based energy, which represents stability, and balancing the opening of Yang energy in the upper body.
The Main Menu of the DVD offers the following options:
- Introduction (1.5 min)
- Practices Menu
- Special Features Menu [Sarah's Biography, Other DVDs from Sarah, Insight Yoga Institute, About Pranamaya, DVD Credits, Practice MP3s, Subtitles]
Selecting the Practices menu opens the following submenu:
- Practice Overview (9 min; audio only)
- Yoga Practices
- Strengthening the Lung Chi (65 min)
- Ground Support: Breathing Into the Hara (45 min)
- Meditation Practice
- Karuna Meditation (16 min)
I have provided a general overview of each practices below. Powers and her husband are shown in a studio with wooden floors, and Powers instructs via voiceover.
1. Yoga Practice #1: Strengthening the Lung Chi
For this practice, Powers begins seated on the heels, using diaphragmatic breathing to focus on the hara (belly center). This is followed by rolling onto the back and holding happy babies pose. Next comes a series of flowing postures which includes cat/cow, downward facing dog, standing forward bend, dolphin pose, and plank; Powers concludes this sequence with shoulder-opening work using a strap. She then cues an inversion, giving viewers the option of kicking up into handstand at the wall, coming into headstand, or repeating dolphin pose. Pranayama (breathwork) follows, including kabalabati and single-nostril breathing. The final phase of this practice is the yin segment: each yin posture is held approximately 4-5 minutes. The poses include quarter dog, sphinx or seal (with breath retention), half dragonfly, and a repetition of happy babies pose. Powers concludes with a 3.5 minute savanasa which uses the mantra "om mani padme hum" to regulate the length of the breath.
2. Yoga Practice #2: Breathing Into the Hara
Powers notes that this practice will center around yin poses lying on the back. She again starts the practice in a seated position, timing diaphragmatic breathing to the "om mani padme hum" chant. Most of the yin postures are held approximately 3-5 minutes each. Lying on the back, the first sequence involves a series of poses performed with one leg, including knee-to-chest, head-to-knee, hamstring stretch, half stirrup (a.k.a. half happy baby), thread-the-needle, and a crossed leg twist; the entire sequence is then repeated on the other side. Additional yin poses are bridge (moving into supported bridge) and happy babies pose. The final sequence is an abs series which includes a vinyasa, flowing in and out of revolved stomach pose, and small upper body crunches with wide legs. Powers concludes the practice with 2 minutes in reclined butterfly and then a final minute (or more, if you have the time) in savasana.
3. Meditation Practice: Karuna Meditation
Powers explains that karuna, meaning compassion, is based on the Tibetan meditation Tonglen, or giving and taking. She states that there are five steps towards this meditation, including consciously relaxing ideas of right/wrong and using the breath as a vehicle. Although Powers provides occasional instructions, much of this meditation is silent.
Powers has a soothing manner in these practices. This DVD is likely to appeal to those who have enjoyed her previous work, as it has a strong yin focus. However, there were a few things about Powers' presentation that I didn't like. First, although the inclusion of the "om mani padme hum" mantra was potentially an excellent tool for breath regulation, it is difficult to hear, especially given that Powers frequently talks over it. Second, the meditation practice does not seem appropriate for those trying to establish a new meditation practice, as it is fairly long as well as lacking in sufficient instruction for the novice.
One final note: this DVD is packaged in 100% Recycled Packaging, including a recycled cardboard folder (full-length but slimmer than a regular DVD case), recycled plastic DVD tray, and vegetable-based dyes. While I personally appreciated the eco-friendly approach, I did not like that the case was held closed only with tape (which tore at the cover when I attempted to remove it).
© 2012 Beth Cholette
Beth Cholette, Ph.D., is a clinical psychologist who provides psychotherapy to college students.