Foundations of Flow - Lesson 4

Fire Up Your Flow
Lesson 4: Fire Up Your Flow

Practice staying awake and alert, while remaining completely relaxed in this final Fundamental Flow!

Now that you’re getting into the flow of the traditional Sun Salutation A and several standing poses, we’re going to add in a variation: Surya Namaskar B (Sun Salutation B).  The Sun Salutation B is a little more fiery and intense than the A version, so enjoy building this heat in the body! We’ll also play with some fun and different ways to add our first arm balance (Side Plank) into the flow of a Sun Salutation. We will also cruise through a balance challenge where you’ll get to practice a few standing balance poses, followed by some hip opening and some seated forward folds. We’ll finish with relaxing, BIG TIME, in a lovely restorative, posture, Stonehenge.

Recommended props: 2 blocks, a blanket, and a bolster

Fire Up Your Flow – Full Practice

45 min 

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Short Tutorials

These short videos are more instructional in nature, so watch them when you want to refine or review something, or if you just have time for a very short practice.

Guided Breath Work – Breath of Fire

5 min

Quick Warm Up (Reclined Sun Salutations)

6 min

Side Plank in Stages

10 min

Shoulder Flow – Strengthen & Open (Side Plank + Rabbit)

9 min

Sun Salutation B (Surya Namaskar B)

11 min

Balance Challenge (Standing Knee to Chest Series –> Eagle Pose –> Dancer’s Pose)

15 min

Props: 2 blocks

Seated Forward Folds
10 min

Props: blanket

Guided Relaxation (Stonehenge)

5 min

Props: 2 blocks, bolster, blanket

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