By Yasir El Mahdi
Photos of Alex McRobs
Mindful Flow 2 is strong, fluid and dynamic. Similar to vinyasa style of yoga, this class links movement with an active and challenging class, however it will be easily modified and accessible to all levels. Yoga is not supposed to look good,it's supposed to feel good - so move in the way that feels good for your body today!
Hero Pose (Virasana)
We will start with Hero pose and it is a seated yoga posture with the knees bent and feet pointing outward, sitting on the heels. You can also use a block to set on.
Mountain Pose (Tadasana)
To come into this pose, stand tall with your feet slightly apart and your hands open at your sides. Engage your core, draw your navel in and up, and press your feet firmly into the ground. Lift your chest, broaden your shoulders, and draw your shoulder blades down. Soften your gaze and take a few breaths.
Child's Pose (Balasana)
To get started, come to a kneeling position with your big toes touching and your knees hips-width apart. Then, sit your hips back onto your heels as you exhale and reach your arms out in front of you. Relax your forehead onto the floor and let your chest and shoulders relax. Stay in this pose for as long as you need and use the time to take deep breaths and focus on your breath. You can always come to this pose throughout the practice.
Sun Salutation (Surya Namaskar)
Start in a standing position with your feet together and your arms at your sides. Take a deep inhale and raise your arms up above your head as you reach for the sky. Exhale and fold forward until your palms meet the ground. Inhale and place your palms on your knees. Exhale and fold forward. Inhale and slowly rise up to standing. Exhale and lower your arms to your sides.
Downward Dog (Adho Mukha Svanasana)
Start on your hands and knees, with your wrists directly under your shoulders and your knees directly under your hips. Spread your fingers wide on the floor or use two blocks and press firmly through your palms. Then, tuck your toes and lift your knees off the floor. Reach your hips up and back, while keeping your legs straight. Your body should form an inverted V shape. Hold the pose for 5-10 breaths, then slowly lower your knees to the floor.
Three Legged Downward Dog (Tri Pada Adho Mukha Svanasana)
In your downward dog position lift one leg up towards the ceiling while keeping your hips level.
Revolved Lunge Pose (Parivrtta Anjaneyasana)
Bring your lifted foot between your hands and come into a low lunge position, then twist the torso and extend your arm overhead.
Half Split Pose (Ardha Hanumanasana)
Come back to low lunge with your foot forward, straighten your leg and shift your hips back, keeping your toes flexed towards your face. Keep your spine long and fold forward over your forward leg, allowing your forehead to rest on your knee or a block. Hold for several breaths.
Four-Limbed Staff Pose Chaturanga Dandasana
Hold a plank position with your knees on the floor. Then lower down to the ground, with the elbows kept close to the body, lift your head and chest for a breath and come back to a downward dog pose.
Revolved Crescent Lunge (Parivrtta Anjaneyasana)
Back to low lunge with one foot forward and one foot back. Twist the torso and extend your arm overhead, use a block for some assistance. Lift your back leg off the ground and extend it back behind you. Be mindful of the back foot and lift it a bit more. Keep your core engaged and your gaze forward. Hold the pose for a few breaths.
Pyramid Pose (Parsvottanasana)
To come to Pyramid Pose, stand with one foot forward and the other foot back, then folding forward with a straight spine and bringing the hands to either side of the front foot or you can use blocks to bring the ground closer.
Melting Heart Pose (Uttana Shishosana)
To do this pose, come to a tabletop position with your hands and knees on the ground. Walk your hands forward and lower your chest towards the ground while keeping your hips over your knees. Rest your forehead on the ground and breathe deeply for a few breaths. Remember to listen to your body and only go as far as feels comfortable for you.
Sphinx Pose (Salamba Bhujangasana)
Come to lie on your stomach and bring your elbows underneath your shoulders. Then lift your head and chest while pressing firmly with your palms and forearms to ground. Hold the pose for 5-10 breaths.
Supine Pigeon (Supta Kapotasana)
Supine Pigeon is a modification of Pigeon Pose. It involves lying on your back and crossing one ankle over the opposite knee, then gently pulling the knee towards your chest. Hold this pose for 5-10 breaths. Switch side after you're done.
Corpse Pose (Shavasana)
To move into this pose, lie on your back with your legs extended and your arms by your sides. Allow your feet to fall slightly to the sides and your palms to turn up. Close your eyes or lower the gaze and relax into the pose. Take a few deep breaths, focusing on the breath and allowing your body to relax. Stay in this pose for 5-10 minutes, allowing the body and mind to rest and reset.
Easy Seated Pose (Sukhasana)
To close your practice, you can start by slowly opening your eyes and taking a few moments to appreciate the stillness and peace you have experienced. After that, you can take a few deep breaths, allowing your body and mind to slowly return to the present moment. You can then gently stretch your body, and take some time to reflect on your practice experience. When you feel ready, you can come into your seated position.
Hero Pose (Virasana)
We will close with Hero pose. Sit back on your heels with the knees bent and feet pointing outward. You can also use a block to set on. Bring your hands close to your heart. Thank yourself for doing this practice and slowly resume your day.