Lecture Breakdown: Buildup Flow (or Ladder Flow)

Concept Overview

• Buildup Flow: Also known as Ladder Flow or Add-on Flow.
• Purpose: To stack multiple sequences on top of each other, creating a cohesive and extended flow.
• Example: Sun BC Combo, starting with a neutral pelvis.
• Method: Demonstrated on the right side but applies to both sides (right-left-right-left sequence).

Sequence Breakdown

Part 1: Basic Flow

• Starting Position: Downward Facing Dog.
  • Inhale: Right leg up.
  • Exhale: Step to right hand.
  • Spin back foot flat.
• Warrior One:
  • Cue for shorter, wider stance.
  • Hips shift left, rise with inhale.
  • Common issues: Dumping in the front.
  • Correction: Pull hip points up, square hips, engage transverse abdominis.
• Transition:
  • Exhale: Lean forward, hands sweep behind.
  • Hover over thigh.
  • Inhale: Straighten front leg, reach up.
  • Exhale: Chaturanga.
  • Inhale: Up Dog, Exhale: Downward Facing Dog.
• Repeat on Left Side.

Part 2: Add-on

• Repeat Initial Steps:
  • Inhale: Right leg up, Exhale: Step.
  • Inhale: Warrior One.
  • Move with breath.
• New Transition:
  • Pivot to the side, inhale.
  • Exhale: Move to the back of the mat.
  • Transition to Warrior Two with longer, narrow stance.
  • Focus on alignment: Hip points up, ribs in.
• Extended Pose:
  • Inhale: Reverse Warrior.
  • Exhale: Extended Side Angle.
  • Focus on creating a straight line from foot through fingertips.
• Completion: Reverse Triangle, Chaturanga, Down Dog.
• Repeat on Left Side.

Part 3: Further Add-on

• Beginning Sequence:
  • Start same as before.
  • Inhale: Right leg up, Exhale: Step.
  • Inhale: Warrior One, Exhale: Hands sweep.
  • Inhale: Rise and pivot.
  • Exhale: Warrior Two.
  • Inhale: Reverse Warrior, Exhale: Extended Side Angle.
• Goddess Pose Introduction:
  • Inhale: Rise, pivot.
  • Exhale: Heels in, tailbone down.
  • Inhale: Heels pivot out, reach up.
  • Additional cue: Lean left, exhale breath, crawl forward.
• Crescent Lunge:
  • Arms reach, bottom ribs knit, tailbone down.
  • Exhale: Chaturanga, Inhale: Up, Exhale: Down Dog.
• Repeat on Left Side.

Part 4: Complete Sequence

• Initiation:
  • Familiar steps from previous rounds.
  • Inhale: Right leg up, Exhale: Step.
  • Inhale: Warrior One, Exhale: Hands sweep.
• Additions:
  • Inhale: Rise and pivot.
  • Exhale: Warrior Two.
  • Inhale: Reverse Warrior, Exhale: Extended Side Angle.
  • Inhale: Rise, pivot, heels in, Exhale: Goddess.
• New Elements:
  • Inhale: Heels out, exhale lean left.
  • Inhale: Crescent Pose.
  • Exhale: Hands sweep, outer hip draws back.
  • Inhale: Warrior 3, first time stabilizing.
• Completion:
  • Exhale: Standing Splits, left foot next to right.
  • Chair Pose: Feet and knees together, hips back.
  • Exhale: Forward Fold.
  • Inhale: Half Lift, Exhale: Chaturanga.
  • Inhale: Up, Exhale: Down Dog.

Summary

• Flow Structure: Built progressively with four main sequences.
• Muscle Memory Development: Consistent initiation helps in learning and memory.
• Final Flow: Demonstrates a smooth, breath-coordinated movement including all elements.
• Key Focus Areas: Alignment cues, transitioning smoothly, maintaining balance and control.