Not, perhaps, your traditional flow class, more a beginners class for people not new to yoga, but new to a vinyasa flow class, but it was great to focus on connecting breath with movement. Simple flows, great results. Here's how it went:
Begin with seated breathing, focus on diaphragm rising and falling with breath.
Stand in mountain pose. As you exhale, bend knees deeply as in chair pose and forward bend, allow arms to flow behind you and up. On end of exhale, hold breath for count of four. On inhale, come up to standing and repeat 8 times in total.
In mountain pose again, clasp hold of opposite elbows. On an inhale, rise up on to tip-toe's and at same time, with your breath, lift clenched arms above head. Allow shoulders to soften down back at full extent of inhale and hold breath for count of 4. On exhale, with breath, lower arms and lower back down onto feet. Repeat 8 times. In fact, all these are done 8 times.
From standing, step right foot behind you as if in warrior 1. Place left hand behind back and raise right hand on an inhale. On an exhale, straighten left leg and bend forward, extending spine as you do, so come down into pyramid pose. On inhale, bend left knee and rise up, right arm up into warrior 1. Left arm stays behind back throughout. Repeat 8 times in total. After 8th time, lean weight forwards and come up into warrior 3, then step feet back together, then switch to do the other side stepping left foot back.
Do the same flow again, but at end of exhale in pyramid pose, on inhale rotate towards forward leg to come into reverse triangle. on exhale, return down to pyramid pose, then on exhale, bend front knee and come back up into warrior 1. Warrior 3 back up to standing and repeat on opposite side.
Step back into warrior 2 with front arm held behind back. Look back at hand. On exhale, windmill arm over the top, rotating hips forwards as you do and bend forward into pyramid pose as you straighten forward leg. On inhale rotate up into triangle, on exhale rotate back down to pyramid, inhale and windmill back up to warrior 3, rotating hips back as you do. On final time, stay in each position for 8 breaths. Finally, transition back to standing through warrior 3, holding that pose for 8 breaths too. Repeat flow on opposite side.
Take a wide leg stance, hips facing forwards. On inhale raise hands above head, on exhale, chant om as you forward bend. Perform 8 times. On 8th time, stay in forward bend for 8 breaths.
Come down to sitting, legs facing forwards. Bend right knee up and step foot over outside of left left, fold left leg back beside your right hip. Place right hand behind you, on inhale reach up with left hand, on exhale wrap left arm around right knee and twist to right. Breath deeply, open eyes wide and try to look further to the right. Remain here for a few breaths. Keeping your spine twisted, turn head back towards front of mat, stay here for few breaths. Repeat on opposite side.
Seated forward bend with knees bent to start with. After few breaths, slowly extend feet forwards and allow knees to drop to mat.
Bring knees up and relax back down on to the mat. Hug knees into chest.
Allow arms to fall to side, on exhale, raise legs up vertically, on an inhale pull knees back down into chest. Repeat 8 times.
Feet down close in to bum, on an inhale, raise arms up above head and lift hips up into bridge pose. On exhale, lower hips down and return arms back alongside body. Repeat....yep, you guessed it, 8 times. Hold in bridge for 8 breaths on final time.
Come back up to seated. Alternate nostril breath for 12 complete rounds.
Go to coffee shop across road, order medium size skinny latte and feel like all the good you just did is being drowned by the caffeine. But it felt amazing between finishing the class and drinking the latte.
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