Posted in Yoga School Rishikesh

FLOW YOGA AND IT’S PRACTICES


     

                            Flow Yoga

Flow Yoga connects poses in a dynamic way, and each asana flows into the next with no break in between. Counter poses naturally come into the series at the appropriate time (not too far from the pose they counter), whether they are the opposite side stretch or a subtle counter, like twisting for paschimottanasana. Holding time depends on the pose: longer for easier poses. Breathing is normal throughout.
Being a dynamic yoga, flow yoga is activating, with similar benefits to something like Ashtanga Vinyasa. It increases stamina, strength, and flexibility, removes laziness, brings activation, removes blockages, reshapes the body, reduces fat, and detoxifies the blood.
Classes can be tailored to beginner, intermediate, and advanced levels. Flow comes in many types: hatha flow, vinyasa flow, power flow (advanced), hot flow, gentle flow (beginner), to name a few.

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Sample class:

OM’s and mantra
3 sun salutation A
3 sun salutation B
Bandha Hasta Utthanasana 10 times
Tadasana (hands interlocked above head, balance on balls of feet) up and down 5 times
Tiryaka Tadasana both sides alternating, 3 times each side
Trikonasana right side, 1 minute
Rotating triangle right side, 1 minute
Side angle right side, 1 minute
Warrior 2 right side, 1 minute
Reverse warrior right side 1 minute
Trikonasana left side, 1 minute
Rotating triangle left side, 1 minute
Side angle left side, 1 minute
Warrior 2 left side, 1 minute
Reverse warrior left side 1 minute
Straighten feet, bend forward 1 minute
Grab right foot, pull head to knee 1 minute
Grab left foot, pull head to knee 1 minute
Rotate feet to the front of the mat, come down into chaturanga hold 1 minute
Up-dog, hold 1 minute
Down-dog, hold 1 minute
Come up into warrior 1 right side, 1 minute
Warrior 3 right side 1 minute
Half moon right side 1 minute
Revolving half moon right side 1 minute
Back to warrior 1, drop left knee to ground, Namaste and turn to right side, 1 minute
Come up, turn to other side
Warrior 1 left side, 1 minute
Warrior 3 left side 1 minute
Half moon left side 1 minute
Revolving half moon left side 1 minute
Back to warrior 1, drop right knee to ground, Namaste and turn to left side, 1 minute
Come to front, feet apart a foot or less, hang down 1 minute
Exhale down, inhale up to chair 1 minute
Hang down 30 seconds
Exhale down, inhale up to eagle one side 1 minute
Hang down 30 seconds
Exhale down, inhale up to eagle other side 1 minute
Hang down 30 seconds
Come onto the stomach, locust right leg 30 seconds
Brief rest
Locust left leg 30 seconds
Brief rest
Locust both legs 30 seconds
Bring right leg up to the side and hold the foot with the right hand, pressing down 1 minute
Other leg 1 minute
Bow 1 minute
Up to cobra, back to child pose, slowly move hands forward to stretch the back, 1 minute
Up to down dog, swing legs through the arms to sit down
Paschimottanasana 1 minute
Bring right leg backward and bend forward, 1 minute
Grab outside of left foot with right hand and lift leg, back straight, 30 seconds
Bend left leg foot to the ground, twist to the left using the right arm for support 1 minute
Bring left leg backward and bend forward, 1 minute
Grab outside of right foot with left hand and lift leg, back straight, 30 seconds
Bend right leg foot to the ground, twist to the right using the left arm for support 1 minute
Lay on the back, chakrasana 10 breaths
Knees to the chest, roll on the back 5 times
Roll up into shoulder stand, 2 minutes
Plow 1 minute
Deaf man’s pose 1 minute
Fish pose 1 minute
Shavasana ~4 minutes
Come to sitting, OM’s and mantra

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Author:

A national yoga organization of india offers yoga courses and retreat in Rishikesh

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