Standing Flow

A “flow” is any series of linked yoga poses, one leading seamlessly into the next. A Vinyasa is usually used to transition from one series to the next, or from ground to standing or visa versa. These tend to be very vigorous classes, though when performed with modifications and slowly, can become more restful meditations on movement.

Flows are meant to build heat in the body and to invoke that eponymous state of mind in which subject and object melt into one another obliterating sense of time and during which people report feeling at one with all things, effortless and attuned to their purpose and talents.

In this Standing Pose Flow, we’ll use vinyasa to build heat and open the body for a series of linked standing postures held for a few breaths before flowing to the next to build focus, understanding and strength.  

Remember to remain connected to your breath, and if at any time you feel winded or your breath becomes labored or ragged, stop and rest in Mountain, Down Dog or Child’s pose until you have recovered your steady, easy breathing in and out through your nose. This is part of how you build internal heat to digest the material of your experience and your life.

Things you might want to have handy: Yoga Mat, Yoga Towel or Blanket

It is recommended to perform the warm-up before starting this routine.


Step 1: Perform the Vinyasa Sequence
Duration: 2-12 repetitions
Sequence Review: Vinyasa Sequence


Step 2: Warrior 1

Duration: 5 breaths
Pose Review: Warrior 1

Step back so you are facing the short edge of your mat and bend your front knee over your ankle and no further. Lift your rib cage evenly up from your pelvis.


Step 3: Warrior 3
Duration: 5 breaths

Transfer your weight to your front foot as you reach the back heel up until your torso and flying leg are parallel to the ground.


Step 4: Tree Pose

Duration: 5 breaths
Pose Review: Tree Pose

Bending your flying leg knee, press up through your belly to rise to standing as you draw your flying leg in and place its foot on the inside of your standing leg thigh.

        
Step 5: Revolved Side Angle Pose
Duration: 5 breaths
Pose Review: Revolved Side Angle Pose

Step your flying foot back to a High Lunge as you extend your spine and turn your heart toward your front knee and wrap the opposite elbow to the outside of your front knee. Hands together in front of your heart, or open your arms wide.

    
Step 6: Vinyasa
Duration: x1
Sequence Review: Vinyasa Sequence

Step forward to Mountain and perform the sequence.


Steps 7-10:
Repeat Steps 2-5 on the other side

        
Step 11: Vinyasa
Duration: x1
Sequence Review: Vinyasa Sequence

Step forward to Mountain and perform the sequence.


Step 12: Warrior 2
Duration: 5 breaths
Pose Review: Warrior 2

Step back so you face the long end of your mat. Bend your front knee over the little toe side of your foot. With a broad chest, reach your fingertips out at shoulder height, keeping space between your ears and shoulders.


Step 13: Reverse Warrior

Duration: 5 breaths
Pose Review: Reverse Warrior

Lift your front arm up as you lower the back hand to your thigh and arch your torso back so you’re looking at the sky and extending your front side body.


Step 14: Triangle
Duration: 5 breaths
Pose Review: Triangle Pose

Keeping your front side body long, extend both legs straight as you lower your front hip and lift the back, pivoting your pelvis so that your torso becomes parallel to the ground. Reach your front arm down to the ground or a block without curving your spine. Reach your top hand up to the sky as you spin your heart open and bring your shoulder blades together on your back.

    
Step 15: Half Moon Pose
Duration 5 breaths
Pose Review: Half Moon Pose

Bending your front knee at first, reach your back heel up and back until leg and torso are parallel to the ground. You may reach your hands away from one another or, for an additional challenge, bring your bottom hand up from the ground to your heart so that you’re balanced only on your leg.


Step 16: Vinyas
a Sequence
Duration: x1
Sequence Review: Vinyasa Sequence

Step forward to Mountain and perform the sequence.


Steps 17-20:
Repeat Steps 12-15 on the other side


Step 21: Vinyasa Sequence
Duration: x1
Sequence Review: Vinyasa Sequence

Step forward to Mountain and perform the sequence.


Perform the relaxation sequence to complete this routine.


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