Mellow Flow: The Basics

Adding circular arm movements to table pose and high knee pulls to plank, this 50-minute practice begins with small pulsations in traditional poses. Slow and thoughtful core work in danurasana (plank pose), pulsations in utkatasana (chair pose), a few twisted warrior poses and an optional sarvangasana (shoulder stand) round this class out nicely. Stretch out your hamstrings in hanumanasana or ardha hanumanasana (full or half split), open up the sides of your body in trikonasana (triangle pose) and stretch your inner leg lines in ardha malasana (side lunge). As usual, our practice will end with a short savasana (corpse pose). 

Breakdown

• Shoulder opening
  
• Hip opening
  
• Gentle Twists
  
• Small backbends
  
• Subtle core work

Suggested Props

• Mat
  
• Blocks
  
• Bolster (pillow)
  
• Blanket