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Vinyasa Flow - 57m

Teacher: Ashley Albrand

Level: 2+

Class type: Full Body

Description:

Join Ashley for a slowly invigorating flow that will help you build strength and find presence with focus, love, and attention as you access your highest, most activated self.

Begin intentionally warming up the body by incorporating a bit of self-massage on the trapezius muscles, and moving through variations of Cobra (Bhujangasana). Continue with a mindful sequence featuring Low Lunge (Anjaneyasana), Warrior II (Virabhadrasana II), Plank (Utthita Chaturanga Dandasana), and Downward Facing Dog (Adho Mukha Svanasana) as well as Side Angle Pose (Utthita Parsvakonasana), Triangle (Trikonasana), and Half Moon Pose (Ardha Chandrasana), with the option to try Sugarcane Pose (Ardha Chandra Chapasana) for an extra balance challenge.

Transition to Standing L/Splits (Urdhva Prasarita Eka Padasana) or take a few moments of Handstand (Adho Muhka Vrksasana) practice before flowing through a Vinyasa cycle and repeating on the other side. Come into High Crescent Lunge (Alanasana or Ashta Chandrasana) to twist and bind your way into a Twisted Bird of Paradise (Parivrtta Svarga Dvijasana) then set off into a strength-building sequence that includes inversion play, Chair Pose (Utkatasana), Boat/Low Boat (Navasana/Ardha Navasana) and Crow Pose (Bakasana). Continue with Reverse Prayer Pose (Paschim Namaskarasana) to open up the shoulders, then Warrior III, Half Moon, variations of Hand-to-Big Toe Pose (Utthita Hasta Padangusthasana) and Side Plank (Vasisthasana) to focus on balance, flexibility, and strength.

Challenge your physical and mental bodies with Monkey/Splits Pose (Hanumanasana), some core work, and options to try Plow Pose (Halasana), Knee to Ear Pose (Karnapidasana), and Headstand (Salamba Sirsasana). Feel lengthening in the quadriceps and hip flexors with Half Reclining Hero Pose (Ardha Supta Virasana) and myofascial self-massage techniques, then come into Bridge (Setu Bandhasana) or Wheel (Urdhva Dhanurasana) before slowing down and showing some love to your feet in Reclined Pigeon (Supta Kapotasana). Finally, release with deep hip opening and stretching in Happy Baby (Ananda Balasana) and Half Happy Baby (Ardha Ananda Balasana), with option to try Reclined Leg Behind Head Pose (Supta Eka Pada Sirsasana) before surrendering into a long and blissful Savasana.


For this class, 2 blocks, a strap, a blanket, and a wall are optional for additional length and support.

Bonus: this rejuvenating practice also closes with some loving and nurturing self-massage for the feet, so bring along your favorite massage oil!