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1 hour STRONG, SLOW & STABILIZING Vinyasa Flow

"Health begins with firmness in the body, deepens to emotional stability, then leads to intellectual clarity, wisdom and finally the unveiling of the soul." ~ B.K.S. Iyengar

This one-hour wish flow will unlock your shoulders, mobilize your spine and melt your hips like butter! Warm up with a few minutes of breathwork inhaling and exhaling to the count of 4. We then will start to activate the spine by using gentle somatic movements - this addresses the red light and green light reflexes. Moving through a modified Sun Salutation A & B we incorporate shoulder and openers to the classic sequences. Our peak pose in the class is Bridge Pose - Setu Bandha Sarvangasana followed by a glorious meltdown to open your entire lower body.

Props Needed: 2 Blocks

Warm Up

Breath work Inhale 4 Exhale 4

Somatic Movement - Seated Arch and Flatten

Cat/Cow - Marjaryasana - Bitilasana

Downward Facing Dog - Adho Muka Svanasa

Forward Fold - Uttanasana

Tadasana - Mountain Pose

Forward Fold - Uttanasana

Half-Lift - Ardha Uttanasana

Forward Fold - Uttanasana

Wave 1

Low Lunge - Anjaneyasana with Tricep Release

Cow - Bitalasana

Chest & Chin - Ashtanga Namaskara

Cobra - Bujangasana with Shoulder Openers

Downward Facing Dog - Adho Muka Svanasa

Three Legged Downward Dog - Tri Pada Adho Mukha Svanasana with Abdominal Work

Revolved Lunge - Parivrtta anjaneyasana with pulsing

Wave 2

Airplane Pose - Dekasana

Warrior 2 - Virabhadrasana B - with Somatic Pandiculation

Reverse Warrior - Viparita Virabhadrasana

Triangle - Trikonasana

Standing Splits - Urdhva Prasarita Eka Padasana

Forward fold with Crossed Ankles - Ustrasana

Side Bend - Parsva Urdhva Hastasana

Wave 3

Utkatasana - Chair Pose

Bridge Pose - Setu Bandha Sarvangasana

Upward Facing Bow - Urdva Dhanurasana

Reclined Butterfly - Supta Baddha Konasana

Cool Down

Reclined Hamstring Stretch - Supta Padangusthasana

Half Happy Baby - Ardha Ananda Balasana

Thread the Needle - Supta Kapotasana

Spinal Twist with Eagle Variation - Supta Parivrtta Garudasana

Corpse Pose - Shavasana

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