Dynamic Flow: The Intermediate Flow

Accompanied by pop recording artists like Beck, Major Lazor, Diplo and Ryhe, this is a fun and flowing 60-minute practice. 

Starting on the back in reconstructive pose, this practice begins with some gentle spinal mobilizations. We will quickly move into some fiery core work before making our way into pulsations in low and high lunge. Variation of lunge and malasana give students chance to work on stability and strength before working on balance in half moon (ardha chandrasana) and standing split. We return to flow with Suyra Namaskar B and the Dancing Warrior. In addition to the hip opening gained in our side lunges and malasana we will also stretch the external rotators of the hips in pigeon. The kramas of forearm balance  as well as the full pose are offered as an inversion before we cool down the practice with some forward folds, supine pigeon and a gentle twist on the back. 

Breakdown

• Suyra Namaskar B
  
• Creative core work
  
• Dolphin push-ups and tricep push-ups
  
• Balancing poses as well as side Crow 

Suggested Props

• Mat
  
• Blocks