Yoga Flow Class Summary

Introduction

• Short flow class with repetitive sequences.
• Focus on Sun A, Sun B, and Sun C sequences.
• Repetition from a stationary position.

Warm-Up

• Child's Pose: Knees hip-width apart, hips back, arms back, head to mat.
• Breathing: Grounding and connecting through nose breathing. Focus on lengthening and slowing down the breath.

Tabletop to Modified Cobra

• Tabletop Pose: Hands and knees.
• Cat-Cow Sequence:
  • Inhale for cow pose (look up), exhale for cat pose (round back).
  • Repeat three times, moving slowly.
• Transition to a modified cobra with inhalation, exhale into a rounded child's pose.
• Repeat the cobra and child's pose flow.

Bear Dog Pose

• Transition: Curl toes, bend knees, move into bear dog pose.
• Walk and pedal legs, bending knees individually.
• Wave Motion: Push into plank with an inhale, exhale down to the mat.
• Cobra Pose: Inhale into cobra, exhale back into bear dog pose.
• Downward-Facing Dog: Straighten legs, spread shoulder blades, press palms.

Sun Salutations & Variations

• Forward Fold Sequence:
  • Walk, jump, or step to top.
  • Inhale for half lift, exhale fold.
  • Repeat sequence three times.
• Rise with Reverse Swan Dive:
  • Side stretch right to left.
  • Small backbend.

Runner’s Lunge Series

• Right Leg Sequence:
  • Right leg lifts, neutral pelvis, step to runner’s lunge.
  • Shift forward and back, straighten and bend front leg.
  • Modified crescent lunge with neutral pelvis.
  • Transition to arrow lunge with straight back leg.
  • Repeat sequence.
• Left Leg Sequence:
  • Similar flow as the right leg.

Chair Pose to Crow Transition

• Chair pose repetitions.
• Sweep hands to back, rise and bend knees.
• Transition to crow pose with knees on arms, toes connected.
• Chaturanga to downward-facing dog.

Warrior Series and Goddess Pose

• Right Side:
  • Right leg lifts, bend and stack hip, step to runner’s lunge.
  • Reverse warrior and triangle pose.
  • Repeat with variations.
• Left Side:
  • Similar flow as the right side.
• Goddess Pose:
  • Inhale with heels out, exhale with heels in.
  • Repeat sequence multiple times.

Backbend Flow

• Side stretches and backbend options.
• Inhale for a side stretch, sit back between stretches.
• Final backbend holding feet, hips forward, and chest lifts.

Seated Forward Fold Series

• Right Leg Forward:
  • Inhale left arm up, fold towards toes.
  • Reach around, lift hips, sit back down.
  • Repeat sequence.
• Left Leg Forward:
  • Similar flow as the right leg.

Conclusion

• Class duration: 15 minutes.
• Focus on repetition for strength and lengthening.
• Encouragement to take a final relaxation in Shavasana.