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Flow With Me Yoga — Fitness
Flow With Me Yoga

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.

Copyright: © Flow With Me Yoga 2018

Latest Episodes:

Episode 29: Stand in Your Power Flow Nov 20, 2020

Show notes

This is a 40-minute Power Flow. This class honors a very human need to hit it "kind of hard" in your asana practice. If you want to move and work it out, all the while riding the even waves of your breath, this class is for you. As always, this is a breath-centered class, and no corners are cut on breath to accommodate someone's idea of vinyasa pace. This class offers many opportunities to play with challenge and grace in transitions - Chair to Drinking Bird, Double Lunge to one-leg Mountain, Warrior 3 to Double Lunge, Triangle to Half Moon, etc. Special attention is given to the core with planks and side planks of all sorts, tree leg option included. Standing postures provide a sense of familiarity and flow at the heart of the class. Finally, a cooldown featuring hip extension, hip opening, and gentle twists paves the way to final rest in savasana. Feel free to stay as long as you want. You have earned the rest, my friend!

Episode 28: Autumn Comfort Evening Flow Oct 16, 2020

Show notes

This is a 45-minute Gentle Flow. This class celebrates Fall with an honoring of our need to slow down and to practice in a gentler, more nourishing way. As we come back to the exhale again and again, we lengthen and open the sides of the body. Mild twists wring out places of tightness and congestion, making space for lightness and ease. Mild, accessible inversions offer an opportunity to drop deeper into inner stillness, while freeing the spine from habitual compression. What we give to our body in rest and slowing down comes back to us ten-fold in renewed energy, vitality, and vibrant presence. If you are craving a slow, breath-focused practice that nourishes the body, this class is for you. If the day has left you feeling drained and burdened, this class is for you. If you do not do "slow yoga", this class is for you. This class will help you feel centered, embodied, and calm. Enjoy!

Episode 27: Dancer's Ladder Classic Flow Sep 14, 2020

Show notes

This is a 40-minute Classic Flow. This class features a dynamic, continuous ladder flow working up to Dancer Pose. With each round of flow, a new pose/movement is added to the sequence. Repetition allows breath and movement to become second nature and invites us to enter a state of awareness and full-body presence. The principal physical foci here are hip extension, hamstring opening, and inviting suppleness into the spine with gentle backbends and mild twists. Additionally, we ignite the core and activate the shoulder girdle. As always, this well-rounded class offers an opportunity to gradually wind down and sink into rest. If you love flow, this class is for you. If you find flow to be too fast-paced, this class is also for you - it is paced very well, if I may say so myself ;) Enjoy!

Episode 26: Express Essentials Classic Flow Aug 18, 2020

Show notes

This is a 40-minute Classic Flow. Are you looking for a shorter, but still well-rounded practice? This episode is your answer! Lunging blended Sun Salutations, powerful standing postures that gradually dial the hips open, shoulder opening, backbending, active and gravity-assisted twists, 360 degree core work, and a gentle wind-down. This flow addresses all major energy lines in the body - the front, the back, the sides, the outer leg, the inner leg, and the inner arm. It is certainly an energizing flow and would make a fantastic morning practice. This class has it all in a compact package. Enjoy!

Episode 25: Strengthen, Lengthen & Twist Power Flow Jul 19, 2020

Show notes

This is an 85-minute Power Flow. The focus of this class is the core, specifically the side body, and we work on strengthening it, lengthening it, and twisting it. Sun Salutations A feature the forearm plank, and core engagement is certainly the name of the game as we flow. In standing postures, we dial the hips open gradually, progressing from Crescent Lunge to Warrior One, then to Malasana and Horse Squat. Twisting as we go along, we explore Revolved Low Lunge, Revolved Runner's Lunge, Revolved Crescent and Revolved Pyramid. Backbends appear throughout class and allow us to use the space and suppleness that have been created in the sides of the body. Hamstring and posterior chain work weave throughout the class as well and show up as Dolphin Pose, One-Legged Dolphin, and Bridge. Our peak pose appears after we have rested back on the mat - Reclined Revolved Extended Big Toe Pose; just an offering, of course, if you wish to deepen the reclined twist. If you are looking for a balanced class to focus on your core in a big, yet integrated way, this is IT. Come twist it out with me and see what you let go of in the process. Enjoy!

Episode 24: My Evening Slowdown Practice May 10, 2020

Show notes

This is a 35-minute slow practice. It is an offering of presence and slowing down that can be practiced at any time - before bed or during the day to reconnect and calm the nervous system. Just a handful of slow postures here and a whole lot of meditative presence and inward connection. The breath focus of this practice is the exhale - the physical and the emotional release.

Sometimes the yoga asana we need most is very mellow, very slow. When the day has left you wired and your energy dissipated, take half an hour to settle the body and the mind. This is my daily evening practice. In this way, I clear away the debris from the day and fully arrive into my body before settling in for the night.

This is not a workout. This is a work-in, and, quite possibly, the most peaceful 30 minutes of your day. Flow with me and notice how you feel when you are done. Enjoy!

Episode 23: My Morning Practice Classic Flow Apr 13, 2020

Show notes

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 22: 360 Degree Core Power Flow Mar 12, 2020

Show notes

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 21: Be Here Be Now Gentle Flow Feb 13, 2020

Show notes

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 20: Heart-Full Classic Flow Jan 16, 2020

Show notes

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!

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