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Chaturanga Free Flow favorite_border

Vinyasa Flow - 42m

Teacher: Dianne Bondy

Level: 1

Class type: Balance


This modified Vinyasa flow class is a sweet, mindful practice designed to flow through various asanas without disturbing any active healing your body may be undergoing, so it is a perfect practice for those rehabilitating shoulder or wrist injuries.

Start with a full-body scan, listening to areas of tension or tightness, and consciously choosing to bring awareness to those parts using the breath. Begin to awaken the body with some gentle movement that involves Bridge Pose, reclined twists, and mindful stretches for the hips, hamstrings, and calves. Move to a seated position to create mobility in the upper body, hips and core, then transition to a Tabletop position for feel-good side-body stretches and twists. Briefly flow between Downward Dogs and Planks (with option to do Cat/Cow or bring knees down) and creative Chaturanga-free Vinyasas that will help to gently cultivate strength and balance in the shoulders, wrists, and core. Move through Chair Pose and other standing postures, lunges, Half Monkey Pose, and modified Side Planks. Slow it down with Camel Pose to open the heart, and Locust Pose to strengthen the back, then stretch out the quadriceps, hamstrings, and hips before enjoying a restful Savasana.

Learn to listen to your body, observe different sensations as they arise, acknowledge when to take a break or try a different variation, and honor the divinity of your body, making your practice one that's comfortable for YOU. Leave feeling open, grounded, clear, connected and joyful.

For this class, we recommend two blocks and a strap (or homemade substitutes). A blanket is optional for additional knee and seated support.