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© Flow With Me Yoga 2018
Description
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.
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.
47 Episodes
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This is a 30-minute Gentle Flow. This class features variations of classic Moon Salutations and is a perfect cooling summer practice. Moon Salutations are complementary to Sun Salutations and focus on developing ease, relaxation, and deep peace, all while moving the body. We move with breath at a pace that allows for an experience of meditative flow, neither too fast, nor too slow. This flow covers a variety of lengthening and strengthening postures, but none are too demanding - standing crescent, crescent moon, goddess pose, triangle, pyramid, and camel. Feel free to swap out the sweaty power flow in summer practice routine for this inspired, serene one. You will still move dynamically and feel your body open up, and as a bonus, find a new level of relaxed presence. This overflow is great at any time of day, but I find it especially satisfying in the afternoon or in the evening. The vibe here is come as you are and leave more chill than you can imagine. Enjoy!
This is a 40-minute Classic Flow. This class features a well-rounded, continuous flow that invites you to connect not only with the breath, but your whole expansive being. Move, feel, breathe, enjoy. That is my mantra for this class. We flow through a slow warm-up, then proceed on to Sun Salutations emphasizing posterior chain strength, and then settle into dynamic standing postures that twist, expand, and open. We wrap up with gentle hip opening and backbending, and coast into a peaceful savasana. Modifications and options are offered to help you listen to your body and honor its needs in each moment of the practice. Enjoy!
This is a 30-Minute Gentle Flow. This class is my offering to the mood of “I can’t even”. Wear your socks and pjs and lie down on the carpet or on your bed. No mat or athletic clothes needed. We will stay close to the ground (mostly on the back) and get lulled into relaxation and ease with simple, satisfying stretches and lots of mindful breathing. Don’t overthink it. Just lie down and let me guide you. Ideally done in the evening, this class can be enjoyed whenever you need a restful pause. If you need a few moments to yourself and have zero energy to spare, this class is for you. Enjoy!
This is a 35-Minute Gentle Flow. Whether you have had a sedentary day or a day full of active pursuits, this breath-focused class will address it all and restore physical comfort, presence, and inner peace. We begin with a few mellow half- sun-salutations, savoring the easy inversion bliss of the forward fold, then move on to lengthening/opening the front body and un-creasing the hip fold with sphynx, bound locust, and three rounds of bridge. The rest of class is focused on hip opening with reclined figure 4 stretch, runner’s lunge, and half- pigeon. Extended child's pose invites us to draw inward and to settle there deeply. We finish with presence-building seated stretches and a few moments of calming breathwork. If you are looking for a serene vibe and a way to unwind physical and mental tension that accumulated during the day, this class is for you. Enjoy!
1This is a 35-Minute Power Flow. We begin standing and proceed right into a ladder flow practice - each round of Sun Salutations progressively builds on the previous one. We revisit postures again and again, while growing our range, strength, and presence. We do not stay in postures long, and this is a true breath to movement practice. The framework of this flow consists of lunging Sun Salutations, and each time we come through, we add on power transitions, prone backbends, standing postures, and balance postures. We build up to extended hand to foot pose (utthita hasta padangusthasana) and full side plank (vashisthasana). This class winds down with twists, side body lengthening, and a tad of corework. If you are looking to move, breathe, and be challenged, this class is for you. If you don’t feel like being challenged, this class is still for you because, as always, lots of modifications are offered. Enjoy!
This is a 45-Minute Classic Flow. We start standing, and we don’t stop moving for the next 40 minutes. This class is a tribute to a centering, movement-as-meditation practice. We cover virtually all the standing postures, so if you are a fan of warrior sequences, this may be your kind of class. The pace is the pace of measured breath. The difficulty level is accessible to most. The experience overall is what asana is all about - returning to the body again and again, feeling the breath, noting the heartbeat, and being fully present. If you are craving a deep in-the-body experience through yoga, this class is for you. It offers a well-rounded asana practice grounded in the vinyasa tradition. Enjoy!
This is a 35-Minute Classic Flow. This nearly-continuous flow is my answer to requests for a shorter comprehensive practice. We begin standing at the top of the mat and continue moving until savasana is cued. The pace of this class is steady but sustainable. Lunging Sun Salutations provide the structure for the flow, and powerful, balance-based transitions challenge our habitual Vinyasa patterns. You will have a chance to pick your own adventure in getting back to downward-facing dog again and again, so feel free to mix it up and diversify the stressors on your body. Plenty of standing postures are offered in addition to standing hip opening and hip strengthening postures. We wind down with seated postures, bridge, easy reclined twists, and ball pose. If you are short on time, but would like to be long on non-frantic asana, this class is for you. Enjoy!
This is a 50-minute Classic Flow that offers a well-rounded practice strongly rooted in breath. If you have ever wondered whether vinyasa yoga is really breathing meditation disguised as movement, you may find the answer in this class. The anatomical focus of this practice is the core, and we work on both its strengthening and lengthening, while performing absolutely no sit-ups. All core-work is seamlessly built into the flow, the vinyasa variations, and transitions during Sun Salutations and standing postures. That’s right, there will be no reps of anything. Plenty of options are given for leveling up or taking it easy. No matter which route you take, this class leaves you feeling powerful and balanced. Additionally, it offers a simple pranayama technique for immediate relaxation that you can take with you anywhere. If you have been waiting to jump back into your practice or are looking to mix up a tired routine, this class is for you. Enjoy!
This is a 30-minute Restorative Flow performed exclusively while lying down on your back. Put on some comfortable lounge clothes and cozy socks and get ready to deeply relax while addressing the needs of your hamstrings, groin, hips, and spine. This class will help you replenish your energy reserves through mindful movement and conscious attention to the breath. The flow starts and ends with dirga pranayama, an incredibly calming and grounding way of breathing. End in classic savasana or in legs up the wall, it is entirely up to you. And yes, a slow yoga class counts as a practice. We cannot just chaturanga our way to well-being. Being well requires balance. I invite you to give yourself permission to slow down and gently nurture your body and heart. Enjoy!
This is a 60-minute Classic Flow, offering a well-rounded journey through classic postures with a focus on length in the side-body. After a luxurious start, we proceed to rounds of modified Sun Salutations that include Crescent Moon and Wide Leg Forward Fold. Building a strong foundation gets special attention here. We dial up the intensity as we move breath-to-movement and then level-up by adding Crescent Lunges, Triangle and Goddess to the familiar flow. The descent into stillness is mindful and slow. If you are looking for a flow that has it all, including a balance between movement and rest, this is it. Enjoy!
This is a 40-minute Slow Flow. If you are looking for a decadent pause from everything that draws you away from your center, this class is for you. In this class, slow and mindful asana are combined with breath for a profoundly grounding and calming experience. We wake up the spine, the sides of the body, the hips, then move into three modified Sun Salutations. A modified standing series invites you to experience familiar postures in a new way. Lastly, we finish with restorative reclined postures. Viparita kirani against the wall is offered along with hands-free nadi shodhana pranayama. We finish in shavasana that can be as long as you like. This class is medicine for the body, salve for the spirit. If you feel in need of deep nourishment, this class is for you. Enjoy!
This is a 50-minute Classic Flow. There are few greater pleasures in the life of a yogi than starting the day with a morning yoga practice. Roll out the mat the night before and allow yourself to step out of bed and right into your practice. (Of course, this class may be done at any time of day). We begin slowly, honoring the body’s universal desire to wake up gradually and mindfully. Before you know it, however, we are flowing breath to movement into a variation of Sun Salutations A emphasizing spinal flexibility and hamstring opening, and then into Sun Salutations B focusing on balance, standing hip opening, and power in the lower body. This class offers a well-rounded journey through both restful and effortful asana and can be done again and again due to its focus on length, suppleness, and strength. If starting your day with breath and intentional, mindful movement is your jam, this class is for you. If you prefer to start the day in a burst of frenzied activity, this class will be a positive change of pace. Try it and enjoy!
This is a 15-minute Restorative Flow. In this class we explore the exhale as the key to relaxing the body and soothing the nervous system. Only five simple, yet effective restorative postures are offered, and each takes the body further into peaceful presence and stillness. No mat is needed for this flow; a carpeted floor will do just fine. If you are wound up, stressed, unable to relax, anxious, disconnected from your breath, this class is for you. There is no physical intensity here, only letting go deeper and deeper into rest and stillness by exploring the restorative power of the exhale. I invite you to give yourself the gift of breath and relaxation in just 15 minutes. Enjoy!
This is a 45-minute Power Flow. This class offers a grounding, lower body and core focus and is free of any weight-bearing postures for the upper body. This front-to-back-of-mat flow features shoulder-opening arm variations in standing postures and places a strong emphasis on balance and controlled movement in and out of poses. We hold some, we flow some, we move with purpose and power. Round after round, we move deeper into challenging postures such as dekasana variations with a bind and with eagle arms. Hamstring opening work allows us to move into revolved heron pose. Cow Face posture is split in half - the arms portion shows up as a twist on Warrior Two, and the legs portion is taken on the back during the winddown. A quick restorative component leads us into a smooth and restful savasana. Enjoy!
This is a 65-minute Gentle Flow. Some practices leave you connected to your very being, and this is such a flow. We begin slowly, developing a strong connection to the current state of the body and to the breath, opening the hips and the sides of the body. We travel front to back on the mat, mandala style, and explore the length and strength in the lateral seams of the body in both modified and classic standing postures. Each round of mandala up-levels the postures offered. Taking advantage of the length and suppleness in the sides of the body, we explore accessible and more demanding twists. The bhav, the mood, of this class is meditative, well-paced, and peace-promoting. Challenging postures and transitions are just an offering, allowing you to take exactly what you need. The unrushed, luxurious wind-down invites you to revel in the mindful presence you have created. If you are looking for a soulful, well-rounded, breath-centric flow, this class is for you. Enjoy!
This is a 50-minute Power Flow. This is a dynamic, continuous flow that works up to Wild Thing variation of side plank. In rounds of non-traditional flowing forms, we warm up the spine, lengthen the front and the back of the body, and wake up the quads, hamstrings, and hip flexors. We flow through a series of power standing postures with a focus on control and stability amid combined, dynamic movement. Flowing deep chair poses and their variations are offered, and the core is activated with many side plank variations, in increasing levels of challenge. In winddown, we address the outer hips in reclined cowface pose and take easy reclined twists before rest in savasana.
This is a 45-minute Gentle Flow. This flow is my answer to the body’s needs after a workout such as cycling, running, hiking, bootcamp, or strength training. We address the major areas in need of love after such exertion - hamstrings, quads, hip flexors, outer hips, glutes, groin, front body, side-body, chest, neck, etc. There are no power-poses here and for good reason - this flow is about lengthening and unwinding tension. Modified standing postures are offered in succession and build up to a modified half-moon with sugarcane option (hello, hip extension, backbending and balance!) Go as far as you want and stay as long as your body is being served by the postures at hand. The wind-down includes reclined figure four stretch, forehead to shin, bridge or supported bridge, and reclined easy twist. Supta baddha konasana is where we finish, before savasana. If you have two blocks, grab them! If you ever wonder what asana class to do after a killer workout, wonder no more. Whether you run, spin, lift, (or something else that leaves you needing a legit stretch), do this class afterwards, same day or the next day. Enjoy!
This is a 50-minute Classic Flow. This continuous flow class offers an opportunity to experience your practice anew, each breath - a new moment unfolding. Each round of postures offers something new to step into and keeps the practice flowing while challenging expectations and muscle memory. Anatomical emphases of the class include twisting (easy twist, standing twist, extended revolved hand to foot pose, revolved standing wide leg forward fold), posterior chain lengthening (half splits, standing splits, standing wide leg forward fold) and hip extension (mountain pose with goal post arms, camel, bridge). Standing and balancing postures give ample opportunities to begin again by recommitting to your effort and starting fresh with each new breath. If you need a meditative flow to remind you of the gift that is the present moment, this class is for you. If you need to step out of your daily routine and do something full of challenge and grace, this class is for you. Enjoy!
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!
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!
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This one never gets old, I use it multiple times per week and find it to be beautifully grounding. The simplicity and long slow breath queues work magic on my busy mind.
Whenever I have the time this is the practice I reach for now, it feels so good, thank you!
Loving the flow of this episode! Well done, yet again :D
Phew! This one was harder than I thought it would be, but still felt great. Lots of good glute work, pulses, and the modified half moon curls were something I'd never done before.
Just did this one and it was awesome! Very challenging in the middle but at the end I just felt warm and wonderful.
Natalia is a treasure, her verbal explanations are the best I've come across and I often feel she is somehow reading my mind. Highly recommend!
Wonderful, gentle but still challenging practice that left me feeling relaxed and pleasantly stretched. Thank you!