This is a 45-Minute Classic Flow. We start standing, and we don’t stop moving for the next 40 minutes. This class is a tribute to a centering, movement-as-meditation practice. We cover virtually all the standing postures, so if you are a fan of warrior sequences, this may be your kind of class. The pace is the pace of measured breath. The difficulty level is accessible to most. The experience overall is what asana is all about - returning to the body again and again, feeling the breath, noting the heartbeat, and being fully present. If you are craving a deep in-the-body experience through yoga, this class is for you. It offers a well-rounded asana practice grounded in the vinyasa tradition. Enjoy!

This is a 45-Minute Classic Flow. We start standing, and we don’t stop moving for the next 40 minutes. This class is a tribute to a centering, movement-as-meditation practice. We cover virtually all the standing postures, so if you are a fan of warrior sequences, this may be your kind of class. The pace is the pace of measured breath. The difficulty level is accessible to most. The experience overall is what asana is all about - returning to the body again and again, feeling the breath, noting the heartbeat, and being fully present. If you are craving a deep in-the-body experience through yoga, this class is for you. It offers a well-rounded asana practice grounded in the vinyasa tradition. Enjoy!

Episode 42: Feel Your Whole Body Classic Flow

This is a 35-Minute Classic Flow. This nearly-continuous flow is my answer to requests for a shorter comprehensive practice. We begin standing at the top of the mat and continue moving until savasana is cued. The pace of this class is steady but sustainable. Lunging Sun Salutations provide the structure for the flow, and powerful, balance-based transitions challenge our habitual Vinyasa patterns. You will have a chance to pick your own adventure in getting back to downward-facing dog again and again, so feel free to mix it up and diversify the stressors on your body. Plenty of standing postures are offered in addition to standing hip opening and hip strengthening postures. We wind down with seated postures, bridge, easy reclined twists, and ball pose. If you are short on time, but would like to be long on non-frantic asana, this class is for you. Enjoy!

This is a 35-Minute Classic Flow. This nearly-continuous flow is my answer to requests for a shorter comprehensive practice. We begin standing at the top of the mat and continue moving until savasana is cued. The pace of this class is steady but sustainable. Lunging Sun Salutations provide the structure for the flow, and powerful, balance-based transitions challenge our habitual Vinyasa patterns. You will have a chance to pick your own adventure in getting back to downward-facing dog again and again, so feel free to mix it up and diversify the stressors on your body. Plenty of standing postures are offered in addition to standing hip opening and hip strengthening postures. We wind down with seated postures, bridge, easy reclined twists, and ball pose. If you are short on time, but would like to be long on non-frantic asana, this class is for you. Enjoy!

Episode 41: Everything in 35 Classic Flow

This is a 50-minute Classic Flow that offers a well-rounded practice strongly rooted in breath. If you have ever wondered whether vinyasa yoga is really breathing meditation disguised as movement, you may find the answer in this class. The anatomical focus of this practice is the core, and we work on both its strengthening and lengthening, while performing absolutely no sit-ups. All core-work is seamlessly built into the flow, the vinyasa variations, and transitions during Sun Salutations and standing postures. That’s right, there will be no reps of anything. Plenty of options are given for leveling up or taking it easy. No matter which route you take, this class leaves you feeling powerful and balanced. Additionally, it offers a simple pranayama technique for immediate relaxation that you can take with you anywhere. If you have been waiting to jump back into your practice or are looking to mix up a tired routine, this class is for you. Enjoy!

This is a 50-minute Classic Flow that offers a well-rounded practice strongly rooted in breath. If you have ever wondered whether vinyasa yoga is really breathing meditation disguised as movement, you may find the answer in this class. The anatomical focus of this practice is the core, and we work on both its strengthening and lengthening, while performing absolutely no sit-ups. All core-work is seamlessly built into the flow, the vinyasa variations, and transitions during Sun Salutations and standing postures. That’s right, there will be no reps of anything. Plenty of options are given for leveling up or taking it easy. No matter which route you take, this class leaves you feeling powerful and balanced. Additionally, it offers a simple pranayama technique for immediate relaxation that you can take with you anywhere. If you have been waiting to jump back into your practice or are looking to mix up a tired routine, this class is for you. Enjoy!

Episode 40: Core-Centric Classic Flow

This is a 30-minute Restorative Flow performed exclusively while lying down on your back. Put on some comfortable lounge clothes and cozy socks and get ready to deeply relax while addressing the needs of your hamstrings, groin, hips, and spine. This class will help you replenish your energy reserves through mindful movement and conscious attention to the breath. The flow starts and ends with dirga pranayama, an incredibly calming and grounding way of breathing. End in classic savasana or in legs up the wall, it is entirely up to you. And yes, a slow yoga class counts as a practice. We cannot just chaturanga our way to well-being. Being well requires balance. I invite you to give yourself permission to slow down and gently nurture your body and heart. Enjoy!

This is a 30-minute Restorative Flow performed exclusively while lying down on your back. Put on some comfortable lounge clothes and cozy socks and get ready to deeply relax while addressing the needs of your hamstrings, groin, hips, and spine. This class will help you replenish your energy reserves through mindful movement and conscious attention to the breath. The flow starts and ends with dirga pranayama, an incredibly calming and grounding way of breathing. End in classic savasana or in legs up the wall, it is entirely up to you. And yes, a slow yoga class counts as a practice. We cannot just chaturanga our way to well-being. Being well requires balance. I invite you to give yourself permission to slow down and gently nurture your body and heart. Enjoy!

Episode 39: Winter Chill Reclined Flow

This is a 60-minute Classic Flow, offering a well-rounded journey through classic postures with a focus on length in the side-body. After a luxurious start, we proceed to rounds of modified Sun Salutations that include Crescent Moon and Wide Leg Forward Fold. Building a strong foundation gets special attention here. We dial up the intensity as we move breath-to-movement and then level-up by adding Crescent Lunges, Triangle and Goddess to the familiar flow. The descent into stillness is mindful and slow. If you are looking for a flow that has it all, including a balance between movement and rest, this is it. Enjoy!

This is a 60-minute Classic Flow, offering a well-rounded journey through classic postures with a focus on length in the side-body. After a luxurious start, we proceed to rounds of modified Sun Salutations that include Crescent Moon and Wide Leg Forward Fold. Building a strong foundation gets special attention here. We dial up the intensity as we move breath-to-movement and then level-up by adding Crescent Lunges, Triangle and Goddess to the familiar flow. The descent into stillness is mindful and slow. If you are looking for a flow that has it all, including a balance between movement and rest, this is it. Enjoy!

Episode 38: My Foundation Classic Flow

This is a 40-minute Slow Flow. If you are looking for a decadent pause from everything that draws you away from your center, this class is for you. In this class, slow and mindful asana are combined with breath for a profoundly grounding and calming experience. We wake up the spine, the sides of the body, the hips, then move into three modified Sun Salutations. A modified standing series invites you to experience familiar postures in a new way. Lastly, we finish with restorative reclined postures. Viparita kirani against the wall is offered along with hands-free nadi shodhana pranayama. We finish in shavasana that can be as long as you like. This class is medicine for the body, salve for the spirit. If you feel in need of deep nourishment, this class is for you. Enjoy!

This is a 40-minute Slow Flow. If you are looking for a decadent pause from everything that draws you away from your center, this class is for you. In this class, slow and mindful asana are combined with breath for a profoundly grounding and calming experience. We wake up the spine, the sides of the body, the hips, then move into three modified Sun Salutations. A modified standing series invites you to experience familiar postures in a new way. Lastly, we finish with restorative reclined postures. Viparita kirani against the wall is offered along with hands-free nadi shodhana pranayama. We finish in shavasana that can be as long as you like. This class is medicine for the body, salve for the spirit. If you feel in need of deep nourishment, this class is for you. Enjoy!

Episode 37: The Sacred Pause Slow Flow

This is a 50-minute Classic Flow. There are few greater pleasures in the life of a yogi than starting the day with a morning yoga practice. Roll out the mat the night before and allow yourself to step out of bed and right into your practice. (Of course, this class may be done at any time of day). We begin slowly, honoring the body’s universal desire to wake up gradually and mindfully. Before you know it, however, we are flowing breath to movement into a variation of Sun Salutations A emphasizing spinal flexibility and hamstring opening, and then into Sun Salutations B focusing on balance, standing hip opening, and power in the lower body. This class offers a well-rounded journey through both restful and effortful asana and can be done again and again due to its focus on length, suppleness, and strength. If starting your day with breath and intentional, mindful movement is your jam, this class is for you. If you prefer to start the day in a burst of frenzied activity, this class will be a positive change of pace. Try it and enjoy!

This is a 50-minute Classic Flow. There are few greater pleasures in the life of a yogi than starting the day with a morning yoga practice. Roll out the mat the night before and allow yourself to step out of bed and right into your practice. (Of course, this class may be done at any time of day). We begin slowly, honoring the body’s universal desire to wake up gradually and mindfully. Before you know it, however, we are flowing breath to movement into a variation of Sun Salutations A emphasizing spinal flexibility and hamstring opening, and then into Sun Salutations B focusing on balance, standing hip opening, and power in the lower body. This class offers a well-rounded journey through both restful and effortful asana and can be done again and again due to its focus on length, suppleness, and strength. If starting your day with breath and intentional, mindful movement is your jam, this class is for you. If you prefer to start the day in a burst of frenzied activity, this class will be a positive change of pace. Try it and enjoy!

Episode 36: Wake Up & Go Classic Flow

This is a 15-minute Restorative Flow. In this class we explore the exhale as the key to relaxing the body and soothing the nervous system. Only five simple, yet effective restorative postures are offered, and each takes the body further into peaceful presence and stillness. No mat is needed for this flow; a carpeted floor will do just fine. If you are wound up, stressed, unable to relax, anxious, disconnected from your breath, this class is for you. There is no physical intensity here, only letting go deeper and deeper into rest and stillness by exploring the restorative power of the exhale. I invite you to give yourself the gift of breath and relaxation in just 15 minutes. Enjoy!

This is a 15-minute Restorative Flow. In this class we explore the exhale as the key to relaxing the body and soothing the nervous system. Only five simple, yet effective restorative postures are offered, and each takes the body further into peaceful presence and stillness. No mat is needed for this flow; a carpeted floor will do just fine. If you are wound up, stressed, unable to relax, anxious, disconnected from your breath, this class is for you. There is no physical intensity here, only letting go deeper and deeper into rest and stillness by exploring the restorative power of the exhale. I invite you to give yourself the gift of breath and relaxation in just 15 minutes. Enjoy!

Episode 35: Exhale into Peace Restorative Flow

This is a 45-minute Power Flow. This class offers a grounding, lower body and core focus and is free of any weight-bearing postures for the upper body. This front-to-back-of-mat flow features shoulder-opening arm variations in standing postures and places a strong emphasis on balance and controlled movement in and out of poses. We hold some, we flow some, we move with purpose and power. Round after round, we move deeper into challenging postures such as dekasana variations with a bind and with eagle arms. Hamstring opening work allows us to move into revolved heron pose. Cow Face posture is split in half - the arms portion shows up as a twist on Warrior Two, and the legs portion is taken on the back during the winddown. A quick restorative component leads us into a smooth and restful savasana. Enjoy!

This is a 45-minute Power Flow. This class offers a grounding, lower body and core focus and is free of any weight-bearing postures for the upper body. This front-to-back-of-mat flow features shoulder-opening arm variations in standing postures and places a strong emphasis on balance and controlled movement in and out of poses. We hold some, we flow some, we move with purpose and power. Round after round, we move deeper into challenging postures such as dekasana variations with a bind and with eagle arms. Hamstring opening work allows us to move into revolved heron pose. Cow Face posture is split in half - the arms portion shows up as a twist on Warrior Two, and the legs portion is taken on the back during the winddown. A quick restorative component leads us into a smooth and restful savasana. Enjoy!

Episode 34: Hands-Free Mandala Power Flow

This is a 65-minute Gentle Flow. Some practices leave you connected to your very being, and this is such a flow. We begin slowly, developing a strong connection to the current state of the body and to the breath, opening the hips and the sides of the body. We travel front to back on the mat, mandala style, and explore the length and strength in the lateral seams of the body in both modified and classic standing postures. Each round of mandala up-levels the postures offered. Taking advantage of the length and suppleness in the sides of the body, we explore accessible and more demanding twists. The bhav, the mood, of this class is meditative, well-paced, and peace-promoting. Challenging postures and transitions are just an offering, allowing you to take exactly what you need. The unrushed, luxurious wind-down invites you to revel in the mindful presence you have created. If you are looking for a soulful, well-rounded, breath-centric flow, this class is for you. Enjoy!

This is a 65-minute Gentle Flow. Some practices leave you connected to your very being, and this is such a flow. We begin slowly, developing a strong connection to the current state of the body and to the breath, opening the hips and the sides of the body. We travel front to back on the mat, mandala style, and explore the length and strength in the lateral seams of the body in both modified and classic standing postures. Each round of mandala up-levels the postures offered. Taking advantage of the length and suppleness in the sides of the body, we explore accessible and more demanding twists. The bhav, the mood, of this class is meditative, well-paced, and peace-promoting. Challenging postures and transitions are just an offering, allowing you to take exactly what you need. The unrushed, luxurious wind-down invites you to revel in the mindful presence you have created. If you are looking for a soulful, well-rounded, breath-centric flow, this class is for you. Enjoy!

Episode 33: Twisting Mandala Gentle Flow

Flow with Me Yoga is a podcast for passionate yogis looking to roll out their mats and get right to it. No long intros, disclaimers, or ads, just a guided Vinyasa yoga flow recorded specifically for listening and flowing along. The podcast offers three types of classes – Classic Flow, Gentle Flow, and Power Flow. Gentle Flow offers a slower pace and longer holds. This is not a euphemism for a watered down asana practice. Gentle flow is a legit flow class. Classic Flow offers a mid-line of intensity and pace. Get ready for chaturanga pushups along with power elements in standing postures. Power Flow kicks the levels of intensity up a notch with core work in high planks, holds at bottoms on chaturanga pushups, and standing series that build on one another. Your legs will feel it the next day. So will your arms and core. Is getting stronger not what you came here for? Come flow with me! For more information, visit www.flowwithme.yogaThis podcast is intended for experienced yogis. Please listen to your body and go at your own pace. For your safety, make sure you are healthy enough to practice yoga. By listening to this podcast, you are accepting full responsibility for your practice.

Just the thing while sheltering at home due to Corona-19!

Love Natalia in person or via podcast!

Your voice and breath are pure bliss. Thank you so much for this podcast. It is the BEST.

MAGIC

Flow with Me Yoga is a podcast for passionate yogis looking to roll out their mats and get right to it. No long intros, disclaimers, or ads, just a guided Vinyasa yoga flow recorded specifically for listening and flowing along. The podcast offers three types of classes – Classic Flow, Gentle Flow, and Power Flow. Gentle Flow offers a slower pace and longer holds. This is not a euphemism for a watered down asana practice. Gentle flow is a legit flow class. Classic Flow offers a mid-line of intensity and pace. Get ready for chaturanga pushups along with power elements in standing postures. Power Flow kicks the levels of intensity up a notch with core work in high planks, holds at bottoms on chaturanga pushups, and standing series that build on one another. Your legs will feel it the next day. So will your arms and core. Is getting stronger not what you came here for? Come flow with me! For more information, visit www.flowwithme.yoga This podcast is intended for experienced yogis. Please listen to your body and go at your own pace. For your safety, make sure you are healthy enough to practice yoga. By listening to this podcast, you are accepting full responsibility for your practice.

Flow With Me Yoga

This is a 60-minute Gentle Flow. The focus of this class is experiencing the practice as a place TO BE as opposed to another thing TO DO, something to mark off your list. My offering is a breath-filled practice. Sun Salutations A feature sphinx and forearm plank. Sun Salutations B progress through lunging poses that build on one another, offering more challenge with each round. Classic Vinyasa transitions are nowhere to be found here. Instead of relying on momentum or muscle memory, you are invited to be fully present in this practice as it unfolds one breath at a time. We gradually transition from open to closed twists, honoring both the length of the spine and the length of the breath. There is a slow-burning intensity in this flow, and as you hold in dolphin pose for the second time, you will surely feel it. This class is a true moving meditation: it invites you to be fully present. If you have been short in presence lately, come to your mat and let me take you on a journey into breath and into ‘just’ being. Enjoy!

This is a 60-minute Gentle Flow. The focus of this class is experiencing the practice as a place TO BE as opposed to another thing TO DO, something to mark off your list. My offering is a breath-filled practice. Sun Salutations A feature sphinx and forearm plank. Sun Salutations B progress through lunging poses that build on one another, offering more challenge with each round. Classic Vinyasa transitions are nowhere to be found here. Instead of relying on momentum or muscle memory, you are invited to be fully present in this practice as it unfolds one breath at a time. We gradually transition from open to closed twists, honoring both the length of the spine and the length of the breath. There is a slow-burning intensity in this flow, and as you hold in dolphin pose for the second time, you will surely feel it. This class is a true moving meditation: it invites you to be fully present. If you have been short in presence lately, come to your mat and let me take you on a journey into breath and into ‘just’ being. Enjoy!

Episode 21: Be Here Be Now Gentle Flow

This is a 60-minute Power Flow. The focus of this class is the powerhouse of stability that is the core of the body - not just the superficial layer of tissue on the front of the belly, but the sheath that runs all the way around the torso and includes the front, the sides, the back, as well as the hip flexors and the quads. In this class, I offer you an exploration of core engagement in a dynamic breath-to-movement context with powerful standing poses and without excessive hip flexion. Sun Salutations A invite chest-opening and hip extension, while Sun Salutations B play with balance in the energetic shift that happens in the flow from one standing posture to the next. A forearm plank special takes us down onto the mat and targets the body’s center from every angle, with dynamic hip extension mid-set to continue to lengthen the front of the body. Things get slow and mellow as we roll onto the back and explore gentle twisting and hip work. We finish in Constructive Rest pose and easily descend into stillness and full-body presence. This class is the ultimate balance of effort and ease. Enjoy!

This is a 60-minute Power Flow. The focus of this class is the powerhouse of stability that is the core of the body - not just the superficial layer of tissue on the front of the belly, but the sheath that runs all the way around the torso and includes the front, the sides, the back, as well as the hip flexors and the quads. In this class, I offer you an exploration of core engagement in a dynamic breath-to-movement context with powerful standing poses and without excessive hip flexion. Sun Salutations A invite chest-opening and hip extension, while Sun Salutations B play with balance in the energetic shift that happens in the flow from one standing posture to the next. A forearm plank special takes us down onto the mat and targets the body’s center from every angle, with dynamic hip extension mid-set to continue to lengthen the front of the body. Things get slow and mellow as we roll onto the back and explore gentle twisting and hip work. We finish in Constructive Rest pose and easily descend into stillness and full-body presence. This class is the ultimate balance of effort and ease. Enjoy!

Episode 22: 360 Degree Core Power Flow

This is a 60-minute Gentle Flow. The focus of this class is the core - the powerhouse of stability that wraps around the center of the body and includes not only the front, but also the sides and the back. This class is a slow burn - we move with intention and honor the breath, while holding poses for a spell or two and feeling the burn. You will begin to notice new components in foundational poses such as Downward Facing Dog, Warrior 2, and Table Top. We explore alternatives to the classic Vinyasa high to mid plank transition, such Locust, Rolling cobra, and Child’s pose. We activate the core in a variety of side stretches and strengthen it in balancing poses on hands and knees as well as in standing postures. Special attention is given to achieving a balance between hip flexion and hip extension. If you love core work, this class is for you. If you dislike core work, this class is also for you. This is not a “Belly Blast” VHS workout from 90s. You will be challenged. More importantly, you will be pleasantly surprised. Enjoy!

This is a 60-minute Gentle Flow. The focus of this class is the core - the powerhouse of stability that wraps around the center of the body and includes not only the front, but also the sides and the back. This class is a slow burn - we move with intention and honor the breath, while holding poses for a spell or two and feeling the burn. You will begin to notice new components in foundational poses such as Downward Facing Dog, Warrior 2, and Table Top. We explore alternatives to the classic Vinyasa high to mid plank transition, such Locust, Rolling cobra, and Child’s pose. We activate the core in a variety of side stretches and strengthen it in balancing poses on hands and knees as well as in standing postures. Special attention is given to achieving a balance between hip flexion and hip extension. If you love core work, this class is for you. If you dislike core work, this class is also for you. This is not a “Belly Blast” VHS workout from 90s. You will be challenged. More importantly, you will be pleasantly surprised. Enjoy!

Episode 12: Core Strengthening Gentle Flow

This is a 60-minute Classic Flow. The first class of 2020 is all about nurturing a deep connection with your heart center through mindful movement. With breath as our constant companion, in this well-rounded practice we explore the upper chest in 3D. Front to back and side to side, we practice integrated heart-opening. Special attention is given to *intentional* core engagement and hip extension, as we work up to Wild Thing side plank variation and one-arm Camel pose with a twist. Gentle backbends build on one another, and high plank variations say hello. Standing series invite lower body to the party, leg-day style. Eagle everything, from chair to Warrior 1, makes an appearance, so don’t say you were not warned. The wind-down gives you an opportunity to fully experience the emotional effects of your asana practice. Newly found space in the heart center creates a deep sense of overall well-being, so why not bask in this state of softness, presence, and contentment? Stay as long as you like. Happy New Year, Yogis! Enjoy!

This is a 60-minute Classic Flow. The first class of 2020 is all about nurturing a deep connection with your heart center through mindful movement. With breath as our constant companion, in this well-rounded practice we explore the upper chest in 3D. Front to back and side to side, we practice integrated heart-opening. Special attention is given to *intentional* core engagement and hip extension, as we work up to Wild Thing side plank variation and one-arm Camel pose with a twist. Gentle backbends build on one another, and high plank variations say hello. Standing series invite lower body to the party, leg-day style. Eagle everything, from chair to Warrior 1, makes an appearance, so don’t say you were not warned. The wind-down gives you an opportunity to fully experience the emotional effects of your asana practice. Newly found space in the heart center creates a deep sense of overall well-being, so why not bask in this state of softness, presence, and contentment? Stay as long as you like. Happy New Year, Yogis! Enjoy!

Episode 20: Heart-Full Classic Flow

This is a 50-minute Classic Flow. This practice is a breath-focused journey that features several types of Sun Salutations with prostration, Danda Pranam. If you have been holding on tight lately, this class is for you. Each exhale in this offering reminds you to let go, to soften, to release, and to fully arrive into the body.  This class is an offering from my personal asana practice. This is the form practice I do every morning before I sit down and explore the stillness within. On some days I do more asana later on, but this sequence is one that I do every single day. Rain or shine. Happy or grumpy. Rested or dragging. It is my daily reminder to let go: every time my forehead touches the floor in danda pranam, I soften, I surrender, I offer myself to something bigger, something unknown, something sacred and abundant. I invite you to join me in this practice. Perhaps when you are done, you may have time to sit in quiet contemplation with no agenda and to just be. Namaste, friends. Enjoy!

This is a 50-minute Classic Flow. This practice is a breath-focused journey that features several types of Sun Salutations with prostration, Danda Pranam. If you have been holding on tight lately, this class is for you. Each exhale in this offering reminds you to let go, to soften, to release, and to fully arrive into the body.  This class is an offering from my personal asana practice. This is the form practice I do every morning before I sit down and explore the stillness within. On some days I do more asana later on, but this sequence is one that I do every single day. Rain or shine. Happy or grumpy. Rested or dragging. It is my daily reminder to let go: every time my forehead touches the floor in danda pranam, I soften, I surrender, I offer myself to something bigger, something unknown, something sacred and abundant. I invite you to join me in this practice. Perhaps when you are done, you may have time to sit in quiet contemplation with no agenda and to just be. Namaste, friends. Enjoy!

Episode 23: My Morning Practice Classic Flow

This is a 60-minute Classic Flow. Simply put, this class is a moving pranayama practice. We link breath and movement, breathing and moving continuously for most of the practice. The goal of the class is to cultivate an evenness of breath while minimizing setup instructions and unnecessary talking. Have you ever been in a yoga class where you are sucking wind the whole time due to the whirlwind pace of the practice? Well, yep, so have I. This kind of class is missing out on the biggest element of yoga – an even, steady BREATH. While we lengthen many parts of the body during asana practice, lengthening the breath is the most important element of any Vinyasa Flow (cue my breath-centric soap-box). To breathe evenly, continuously, steadily is to remain centered. As we practice on our mat, we develop the ability to take this breath with us into challenging situations off the mat that leave us holding in exhales, stifling our power, and feeling off-kilter. Can you keep an even and steady breath at the very bottom of Chaturanga Dandasana? Or is it your pattern to rush through it to minimize the challenge? There is no fast-forwarding through the difficult parts of life, but we can certainly strive to meet them from a centered, steady place. This practice focuses on back-bending and hip extension. Eventually we arrive at Wheel Pose, then keep on going to a juicy wind-down and rest in Savasana. Sun Salutations A take a progressive flow approach to classic lunging salutations. Sun Salutations B flow continuously and focus on the inseam and back line of the legs. Expect to lengthen the side seams of the torso with twists and to strengthen them with side planks. This is an all-around kind of practice. You would be hard-pressed to call it over-cued. You may find yourself fully aware of your breath as you go on about your day afterwards. You may find yourself being fully aware of the present moment. And isn’t that the heart of yoga? Enjoy!

This is a 60-minute Classic Flow. Simply put, this class is a moving pranayama practice. We link breath and movement, breathing and moving continuously for most of the practice. The goal of the class is to cultivate an evenness of breath while minimizing setup instructions and unnecessary talking. Have you ever been in a yoga class where you are sucking wind the whole time due to the whirlwind pace of the practice? Well, yep, so have I. This kind of class is missing out on the biggest element of yoga – an even, steady BREATH. While we lengthen many parts of the body during asana practice, lengthening the breath is the most important element of any Vinyasa Flow (cue my breath-centric soap-box). To breathe evenly, continuously, steadily is to remain centered. As we practice on our mat, we develop the ability to take this breath with us into challenging situations off the mat that leave us holding in exhales, stifling our power, and feeling off-kilter. Can you keep an even and steady breath at the very bottom of Chaturanga Dandasana? Or is it your pattern to rush through it to minimize the challenge? There is no fast-forwarding through the difficult parts of life, but we can certainly strive to meet them from a centered, steady place. This practice focuses on back-bending and hip extension. Eventually we arrive at Wheel Pose, then keep on going to a juicy wind-down and rest in Savasana. Sun Salutations A take a progressive flow approach to classic lunging salutations. Sun Salutations B flow continuously and focus on the inseam and back line of the legs. Expect to lengthen the side seams of the torso with twists and to strengthen them with side planks. This is an all-around kind of practice. You would be hard-pressed to call it over-cued. You may find yourself fully aware of your breath as you go on about your day afterwards. You may find yourself being fully aware of the present moment. And isn’t that the heart of yoga? Enjoy!

Episode 17: Fall into Breath Classic Flow

This episode is a 60-minute Gentle Flow. We begin with classic Sun Salutations with heart-opening and back-bending variations and gently progress to standing postures with light-hearted twists, stretches, and holds. This practice challenges the muscle memory we rely on in traditional Vinyasa Flow and invites you to tap into the magic of breath, whether in stillness or in movement. This class offers the perfect balance of exertion and rest. We will challenge our legs, core, and upper body, but we will also take time to breathe and reset. This class is a combination of flow and stillness, of effort and release. Do you want to work? Do you also want to rest? This class is the answer. Enjoy!

This episode is a 60-minute Gentle Flow. We begin with classic Sun Salutations with heart-opening and back-bending variations and gently progress to standing postures with light-hearted twists, stretches, and holds. This practice challenges the muscle memory we rely on in traditional Vinyasa Flow and invites you to tap into the magic of breath, whether in stillness or in movement. This class offers the perfect balance of exertion and rest. We will challenge our legs, core, and upper body, but we will also take time to breathe and reset. This class is a combination of flow and stillness, of effort and release. Do you want to work? Do you also want to rest? This class is the answer. Enjoy!

Episode 3: Heart-Opening Gentle Flow

This episode is a 60-minute Power Flow. If you are feeling vital and powerful today, this is the practice for you. If you are feeling bleh and meh-meh today, this is also the practice for you. You simply cannot go wrong with this flow because it will bring you into your power and into the present moment. You may discover that you can indeed pause in your mid-plank for a full breath with great form. Sun salutations will build on one another, and you will seamlessly reach new depths in your holds and new grace in your flow. This class offers a full-body workout, along with a chance to deepen your half pigeon with a mermaid pose variation. We will flow, we will glow, then we will settle down and rest. This class offers a challenging flow with numerous opportunities to take it up a notch. Hello, single-leg bridge pose! No matter how far you choose to go, you will feel successful and strong. We will challenge our legs, core, upper body, and, as always, we will take time to slow down. We make shapes, so we may be still. And still you will be at the end of it all. When you wake from savasana, you may feel a sudden urge to conquer the world. Go for it! You are powerful!

This episode is a 60-minute Power Flow. If you are feeling vital and powerful today, this is the practice for you. If you are feeling bleh and meh-meh today, this is also the practice for you. You simply cannot go wrong with this flow because it will bring you into your power and into the present moment. You may discover that you can indeed pause in your mid-plank for a full breath with great form. Sun salutations will build on one another, and you will seamlessly reach new depths in your holds and new grace in your flow. This class offers a full-body workout, along with a chance to deepen your half pigeon with a mermaid pose variation. We will flow, we will glow, then we will settle down and rest. This class offers a challenging flow with numerous opportunities to take it up a notch. Hello, single-leg bridge pose! No matter how far you choose to go, you will feel successful and strong. We will challenge our legs, core, upper body, and, as always, we will take time to slow down. We make shapes, so we may be still. And still you will be at the end of it all. When you wake from savasana, you may feel a sudden urge to conquer the world. Go for it! You are powerful!

Episode 4: Mermaid Prep Power Flow

This is a 75-minute Gentle Flow. This class focuses on offsetting one postural affliction of the modern age – slumped shoulders that round forward, crowding the chest and leaving little space for an expansive heart. This class explores your wingspan through open arm twists in many body configurations – folding forward, on knees, standing, squatting, and lunging. The class begins slowly and thoughtfully. A luxurious start on the back leads into Sun Salutations A that calibrate the breath and warm up the body. The pace of Sun Salutations B is measured (read: slow burn). Long holds offer ample opportunities to set up, refine, and deepen your standing postures. Special attention is given to the foundations of poses: your hands and feet. Get ready to notice small details that have the capacity to change a pose completely. This class is not an anthology of poses, but the poses that are offered have been carefully selected and are covered in more detail, more color. I invite you to slow down your practice and to *notice* how each pose feels. Don’t be fooled by the name. You will work, and you will grumble to yourself about my calling this gentle. The pace is gentle. The rest is pure commitment to growing your practice on the mat. Enjoy!

This is a 75-minute Gentle Flow. This class focuses on offsetting one postural affliction of the modern age – slumped shoulders that round forward, crowding the chest and leaving little space for an expansive heart. This class explores your wingspan through open arm twists in many body configurations – folding forward, on knees, standing, squatting, and lunging. The class begins slowly and thoughtfully. A luxurious start on the back leads into Sun Salutations A that calibrate the breath and warm up the body. The pace of Sun Salutations B is measured (read: slow burn). Long holds offer ample opportunities to set up, refine, and deepen your standing postures. Special attention is given to the foundations of poses: your hands and feet. Get ready to notice small details that have the capacity to change a pose completely. This class is not an anthology of poses, but the poses that are offered have been carefully selected and are covered in more detail, more color. I invite you to slow down your practice and to *notice* how each pose feels. Don’t be fooled by the name. You will work, and you will grumble to yourself about my calling this gentle. The pace is gentle. The rest is pure commitment to growing your practice on the mat. Enjoy!

Episode 15: Gentle (Not Gentle) Summer Flow

This is a 65-minute Power Flow. This class focuses on opening the chest and the hips. Many a chest-expansion are offered, however, as always, they are optional. We start out slow, but don’t let that fool you. High-to-mid planks, committed holds, and flowing breath to movement will challenge you and bring you into your body. Sun Salutations A set the pace for the breath, and the practice quickly gains speed and intensity as we add standing power poses. We explore hip opening in different planes, with different effects of gravity. Balancing challenges are added to take your practice up a notch or to bring it down a few pegs, in case you are feeling overconfident. Dancing Shiva pose makes an appearance as our twisting peak, and Tree Leg Side Plank puts all of the hip opening, hip flexor preparation, and core engagement together. We wind down slowly and mindfully, offsetting external rotation of the femurs with neutral and then internal rotation, easing into Supine Twist Eagle Legs. This practice is a challenge, an exploration, a study in balance and flow. It is a chance to connect with the breath and to let it get you through anything that is placed in front of you. Enjoy!

This is a 65-minute Power Flow. This class focuses on opening the chest and the hips. Many a chest-expansion are offered, however, as always, they are optional. We start out slow, but don’t let that fool you. High-to-mid planks, committed holds, and flowing breath to movement will challenge you and bring you into your body. Sun Salutations A set the pace for the breath, and the practice quickly gains speed and intensity as we add standing power poses. We explore hip opening in different planes, with different effects of gravity. Balancing challenges are added to take your practice up a notch or to bring it down a few pegs, in case you are feeling overconfident. Dancing Shiva pose makes an appearance as our twisting peak, and Tree Leg Side Plank puts all of the hip opening, hip flexor preparation, and core engagement together. We wind down slowly and mindfully, offsetting external rotation of the femurs with neutral and then internal rotation, easing into Supine Twist Eagle Legs. This practice is a challenge, an exploration, a study in balance and flow. It is a chance to connect with the breath and to let it get you through anything that is placed in front of you. Enjoy!

Episode 14: Heart & Hip Opening Power Flow

This is a 65-minute Classic Flow. This practice is as continuous of a flow as it will get. The special focus of the class is lengthening the sides of the torso and twisting more productively. Lengthening the sides and twisting go hand in hand, and we explore this dynamic relationship through a flowing practice grounded in a series of powerful standing poses. Moving through a variation of classic Sun Salutations A warms up the body, and special attention is given to waking up not only the front and back of the body, but also the side walls. Sun Salutations B continue to ignite the sides, while energizing the legs and opening the hips. The last series of standing poses work up to Revolved Triangle by way of Warrior 1 and Pyramid pose. A progression from Gate Pose to Modified Extended Half Moon presents the final challenge for the sides of the body, while allowing the heart rate to settle. Camel pose is the peak backbend offered in this practice, and it is intended to take advantage of the now supple side body walls. The descent into rest is restorative and slow, as always. If you are looking for a flow practice to take you out of your head and deliver you into your body and breath, this class is it. Enjoy!

This is a 65-minute Classic Flow. This practice is as continuous of a flow as it will get. The special focus of the class is lengthening the sides of the torso and twisting more productively. Lengthening the sides and twisting go hand in hand, and we explore this dynamic relationship through a flowing practice grounded in a series of powerful standing poses. Moving through a variation of classic Sun Salutations A warms up the body, and special attention is given to waking up not only the front and back of the body, but also the side walls. Sun Salutations B continue to ignite the sides, while energizing the legs and opening the hips. The last series of standing poses work up to Revolved Triangle by way of Warrior 1 and Pyramid pose. A progression from Gate Pose to Modified Extended Half Moon presents the final challenge for the sides of the body, while allowing the heart rate to settle. Camel pose is the peak backbend offered in this practice, and it is intended to take advantage of the now supple side body walls. The descent into rest is restorative and slow, as always. If you are looking for a flow practice to take you out of your head and deliver you into your body and breath, this class is it. Enjoy!

Episode 10: Lengthen & Twist Classic Flow

This is an 85-minute Classic Flow. Let’s start 2019 with a BANG and BIG dose of presence! The first practice of Season 2 is a special, extra-long well-rounded practice that opens the chest, inner thighs, and outer hips. This practice offers a luxurious opening that allows you to truly arrive and relish in how good it feels to just move on your mat. Rounds of Sun Salutations A introduce gentle back-bending and chest-opening and ignite the quads. Sun Salutations B fluidly move front to back on the mat and back again, offering full body engagement in standing poses. A special focus on inner thighs will make you smile, or at least notice that you have inner thighs. Crow pose flies by. Fly with it or keep your crow grounded. This is your practice. The next standing series puts it all together as we work up to Airplane pose (aka Warrior 3 Airplane Arms), Humble Warrior, Triangle, and end with the lusciously restorative Wide Leg Forward Fold. As we come down to the mat, more hip openers are offered -- one-legged and two-legged -- as well as some gentle twists. Bound Bridge pose draws on the warmth we have built in our thighs and completes our chest-opening, back-bending adventure. As the descend into stillness begins, a sense of deep well-being is bound* (yoga pun intended!) to wash over you. This class will make your body hum with gratitude, pure joy, and warmth. Enjoy!

This is an 85-minute Classic Flow. Let’s start 2019 with a BANG and BIG dose of presence! The first practice of Season 2 is a special, extra-long well-rounded practice that opens the chest, inner thighs, and outer hips. This practice offers a luxurious opening that allows you to truly arrive and relish in how good it feels to just move on your mat. Rounds of Sun Salutations A introduce gentle back-bending and chest-opening and ignite the quads. Sun Salutations B fluidly move front to back on the mat and back again, offering full body engagement in standing poses. A special focus on inner thighs will make you smile, or at least notice that you have inner thighs. Crow pose flies by. Fly with it or keep your crow grounded. This is your practice. The next standing series puts it all together as we work up to Airplane pose (aka Warrior 3 Airplane Arms), Humble Warrior, Triangle, and end with the lusciously restorative Wide Leg Forward Fold. As we come down to the mat, more hip openers are offered -- one-legged and two-legged -- as well as some gentle twists. Bound Bridge pose draws on the warmth we have built in our thighs and completes our chest-opening, back-bending adventure. As the descend into stillness begins, a sense of deep well-being is bound* (yoga pun intended!) to wash over you. This class will make your body hum with gratitude, pure joy, and warmth. Enjoy!

Episode 9: Mandala Classic Flow

This is a 60-minute Classic Flow. The focus of this class is symmetry – front to back, side to side, to the front of the mat and to the back, clockwise and counter-clockwise. We explore all sides of the mat, and with them, all sides of the body. A fair share of hip opening and posterior chain activation comes into play as we hold, flow, and balance on the hands and on the feet. This class explores symmetry of movement, and you are invited to be a passenger on this yoga adventure. Let me drive, and just focus on the posture, the movement at hand. Worry not, you will be even and whole by the end. This is an exercise in trust and in restraint. The pace of this class is moderate, but it will make you work. Classic Sun Salutations A and B get a make-over, and not one Vinyasa transition (high-to-mid plank, up-dog, down-dog) makes an appearance. If you ever find yourself thinking that yoga classes have a formula, this may make you think otherwise. Flying Frog is one of our peak poses, and so is Tree Pose. An all-around core-activating segment invites every side of your torso to the party. You will feel well-worked. How can you not, when you have held a forearm plank? If you get easily bored, this class is for you. If you love routine, this class is also for you. You will feel at home while also discovering something new about your practice. Enjoy!

This is a 60-minute Classic Flow. The focus of this class is symmetry – front to back, side to side, to the front of the mat and to the back, clockwise and counter-clockwise. We explore all sides of the mat, and with them, all sides of the body. A fair share of hip opening and posterior chain activation comes into play as we hold, flow, and balance on the hands and on the feet. This class explores symmetry of movement, and you are invited to be a passenger on this yoga adventure. Let me drive, and just focus on the posture, the movement at hand. Worry not, you will be even and whole by the end. This is an exercise in trust and in restraint. The pace of this class is moderate, but it will make you work. Classic Sun Salutations A and B get a make-over, and not one Vinyasa transition (high-to-mid plank, up-dog, down-dog) makes an appearance. If you ever find yourself thinking that yoga classes have a formula, this may make you think otherwise. Flying Frog is one of our peak poses, and so is Tree Pose. An all-around core-activating segment invites every side of your torso to the party. You will feel well-worked. How can you not, when you have held a forearm plank? If you get easily bored, this class is for you. If you love routine, this class is also for you. You will feel at home while also discovering something new about your practice. Enjoy!

Episode 13: Let Symmetry Guide You Classic Flow

This is a 60-minute Classic Flow. In this class we bring the magic of breath to movement to the forefront of our practice. Rounds of Sun Salutations A wake up the spine, the core, and the hip flexors. Repeated rounds of chair pose bring energy and warmth to the quads, preparing them for standing postures. Moving Sun Salutations B work up to triangle pose, and rounds of one-legged plank flow gently work the core while featuring breath front and center. Warrior 1 and pyramid pose continue to prepare the legs for our peak pose - revolved tringle, which wrings out tension while challenging the sense of balance. Gentle backbends sprinkled throughout the practice are welcome counterparts to all the forward bending (and also to living in a hunched-over world). A mellow half pigeon and easy seated forward fold ease tension in the hips and lengthen the sides of the body. This class offers repetition in rounds of poses to let you focus on your breath, to let it shine, to let it rejuvenate you. We make shapes in order to access the breath and the sense of presence here and now. This class is intended to feel like a moving meditation, a journey within - with breath as your guide. Enjoy!

This is a 60-minute Classic Flow. In this class we bring the magic of breath to movement to the forefront of our practice. Rounds of Sun Salutations A wake up the spine, the core, and the hip flexors. Repeated rounds of chair pose bring energy and warmth to the quads, preparing them for standing postures. Moving Sun Salutations B work up to triangle pose, and rounds of one-legged plank flow gently work the core while featuring breath front and center. Warrior 1 and pyramid pose continue to prepare the legs for our peak pose - revolved tringle, which wrings out tension while challenging the sense of balance. Gentle backbends sprinkled throughout the practice are welcome counterparts to all the forward bending (and also to living in a hunched-over world). A mellow half pigeon and easy seated forward fold ease tension in the hips and lengthen the sides of the body. This class offers repetition in rounds of poses to let you focus on your breath, to let it shine, to let it rejuvenate you. We make shapes in order to access the breath and the sense of presence here and now. This class is intended to feel like a moving meditation, a journey within - with breath as your guide. Enjoy!

Episode 8: Triangles Everywhere Classic Flow

This is a 60-minute Classic Flow. In this class we address glutes and outer hips with strengthening and lengthening postures. Take this flow at your own pace and bring mindfulness to all repetitions of the offered poses. Instead of just getting through it, challenge yourself to be present and fully immersed in the journey. The destination is secondary, while the journey is the whole point. Echoes of poses you have seen earlier in the class show up later with a twist. Enjoy them! Welcome them! Take them up a notch, if you wish. After a gentle waking of the spine in Sun Salutation A without any chaturanga pushups, we move into a dynamic flow of standing postures in Sun Salutation B and belly-down core work which targets all three layers of the glutes; all I ask is that you follow along mindfully, feeling each movement rather than rushing through it. Gentle twisting in the mid-back paired with spine-lengthening concludes the ‘hard work’ portion of class, and after we take it down to the mat with Half-Pigeon (which can always be substituted with a reclined figure four stretch on each side), the ultimate hip and glute release. A few more relaxing stretches prepare your body for slowing down and going deep in Savasana. Enjoy!

This is a 60-minute Classic Flow. In this class we address glutes and outer hips with strengthening and lengthening postures. Take this flow at your own pace and bring mindfulness to all repetitions of the offered poses. Instead of just getting through it, challenge yourself to be present and fully immersed in the journey. The destination is secondary, while the journey is the whole point. Echoes of poses you have seen earlier in the class show up later with a twist. Enjoy them! Welcome them! Take them up a notch, if you wish. After a gentle waking of the spine in Sun Salutation A without any chaturanga pushups, we move into a dynamic flow of standing postures in Sun Salutation B and belly-down core work which targets all three layers of the glutes; all I ask is that you follow along mindfully, feeling each movement rather than rushing through it. Gentle twisting in the mid-back paired with spine-lengthening concludes the ‘hard work’ portion of class, and after we take it down to the mat with Half-Pigeon (which can always be substituted with a reclined figure four stretch on each side), the ultimate hip and glute release. A few more relaxing stretches prepare your body for slowing down and going deep in Savasana. Enjoy!

Episode 7: Glutes & Outer Hips Classic Flow

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