Get full access to this content:

Primal Flow for Beginners

Primal Mvmnt™ (formerly Primal Yoga), founded by Liz, is a dynamic yoga and martial arts fusion style that seamlessly blends the Vinyasa style of yoga with the artistry of Kung Fu and the grace of Tai Chi, creating a harmonious dance of balance, strength, and synergy in your physical and emotional bodies.

Start by getting loose and relaxed in a standing posture and begin activating the two main energetic channels of the body by emptying the mind and practicing the art of non-doing. Continue with a tapping practice designed to activate your Prana (life force energy), Qi/Chi, meridians, and energetic pathways, then create space and warm up the chest, lungs, hips, pelvis, ankles, and shoulders with some dynamic standing and shaking movement.

Warm up the spine and core by transitioning to the floor for cycles of Cat/Cow (Marjaryasana/Bitilasana), Balancing Table Pose (Dandayamana Bharmanasana), Plank Pose (Utthita Chaturanga Dandasana), and Downward Facing Dog (Adho Mukha Svanasana), then continue building heat in the body with Sun Salutations (Surya Namaskar), low lunges, and Half Monkey/Splits Pose (Ardha Hanumanasana). Next, you'll begin to move through a dynamic Primal Mvmnt™ Warrior (Virabhadrasana) sequence that incorporates the channeling of energy from martial arts to help steady the mind and create strength in the body. Continue with some activating core work and a strong standing sequence featuring Half Moon Pose (Ardha Chandrasana) and Warrior III, before making your way back down to the floor for Supported Bridge Pose (Setu Bandhasana), Supported Legs Up the Wall Pose (Viparita Karani), gentle hip openers, reclined twists, and a peaceful, well-deserved Savasana.

For this class, you will need at least 1 block. A second block and a blanket are optional for additional length and support.