This is a 56-minute Gentle Flow. Allow the intentional flow and gentle pace of this class to draw you deep into your practice. Enjoy ample time to set up your poses and take them to your edge. I invite you to open your heart and shoulders and to explore the strength of your side walls and your obliques. In this practice I offer a flowing Sun Salutation A and Vinyasa-style Sun Salutation B. A break for the legs brings core strength to the forefront of your practice and calls you to challenge your center – everything from your upper abdominals to inner thighs. Forearm planks make a brief appearance, as do forearm side-planks. The last standing series puts it all together with Supported Half-Moon/Sugarcane option. Enjoy a gradual wind-down and notice your heart rate slow down as you lay back onto the mat. This gentle flow has a little bit of everything (hello heart, shoulders, sides, hips, ankles) and a whole lot of mindful presence. Make it what you need today. This is YOUR practice. Enjoy!
This episode is a 65-minute Power Flow. This flow is a yoga equivalent of legs and back day at the gym, only a lot more zen. Your quads will be challenged by many a chair and crescent lunge. Your back will grow taught as we flow through flying locust in repeating rounds of Sun Salutation A. A steady rhythm of energetic standing poses in this slow-burn-flow Sun Salutation B will keep you moving and breathing. Core work will help in our quest towards the peak and will give the legs a much-needed break. Eventually we work up to Standing Bow Pulling pose and Floor Bow as well as prepare for and test out Seal pose. No attachment to taking any of these, of course; they are just opportunities to take your flow one step further if you wish. Towards the end of class we slip into a restful state of body and mind. Your effort and movement are rewarded with release and stillness. In this class I invite you to practice out of intention rather than out of habit. Some unusual transitions may come up, and I encourage you to resist muscle memory and to let my voice guide you. This class is the ultimate opportunity to go with the flow. Perhaps you can take this attitude with you off your mat. And who couldn’t use more flowing and less resisting in their day-to-day? Enjoy!
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 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 Classic Flow practice. We focus on chest opening, work on the hip flexors, and discover the strength in our quads while holding and flowing through a fierce standing series. Core work gives the legs a break and fires up the abs. The second half of this energetic practice offers a counterbalance to movement and works up to Dancer’s pose and Floor Bow pose. Heart-opening binds, high-to-mid planks, deep lunges, gorgeous balancing moves, and a relaxing wind-down about cover it. This is a full hour of yoga, and you will feel worked out yet calm at the end. Enjoy!
This episode is a 50-minute Classic Flow practice. We open the front and back lines of the body, strengthen the sides, and challenge the core with movement and isometric holds. This practice is strongly rooted in classic standing postures and offers a beautiful Dancing Warriors flow. We hold, we flow, we open, and we stretch. We find time to wind down and internalize the benefits of the practice in savasana. This is a well-rounded flow that will serve you at any time of day, any day of the week. It will energize and center you. Enjoy!
This 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? So, come flow with me!
Here are six things to know about this podcast.
1. This podcast is recorded for the yogi who is very familiar with yoga poses and the concept of Vinyasa yoga flow. Perhaps you regularly flow at a local studio and are looking to keep up with your practice at home or when you traveling. This podcast is for you. If that is you, skip to point 2. If you are new to yoga, this podcast is not a place to start, because it presumes a good deal of yoga knowledge. If you are looking to begin a yoga practice, congratulations! I am so thrilled for you! The best way to proceed would be to attend a minimum of 10 yoga classes at a studio in your area and familiarize yourself with the poses, their names and their alignment principles. The benefit of a teacher correcting your form with hands-on adjustments cannot be overstated at the beginning of growing your yoga practice. I have put together a resource section to kick-start your yoga adventure. Check it out at the bottom on this section.
2. This podcast features BREATH. You will notice that I breathe loudly and constantly. I do this because conscious awareness of breath is at the heart of yoga. It helps you stay present in your practice and allows you to deepen your poses. The prominence of breath may seem strange to you at first, but give it a chance. Notice how you feel after 50 minutes of breathing consciously. Chances are you will be pleased!
3. The only prop you need for following along with Flow with Me Yoga is a yoga mat. A set of two blocks made out of dense material can come in handy to help you modify certain poses, but it is not required.
4. The level of challenge in classes offered in this podcast is Level 2. We will get warm. Calling upon inner reserves of strength will be necessary at times. Yes, this counts as your workout for the day. However, I will not cue advanced inversions in order to air on the side of safety in your practice.
5. This podcast is intended for experienced yogis. Please listen to your body and go at your own pace. For own safety, make sure you are healthy enough to practice yoga. By listening to this podcast, you are accepting full responsibility for your practice.
6. No yoga class is perfect, and mine won’t be either. Please forgive an occasional pause or funky word choice every once in a while. I strive to do my best while remaining authentic. My classes are thoroughly planned and researched, but not scripted. I speak and teach from the heart.
Namaste! Come flow with me!
Introductory Yoga Resources for learning posture (asana) practice
B. K. S. Iyengar, Light on Yoga
T. K. V. Desikachar, The Heart of Yoga: Developing a Personal Yoga Practice
Baron Baptiste, Journey into Power
Christina Brown, The Yoga Bible: The definitive Guide to Yoga