Flow 5

Hello, welcome to this yoga program. All these six classes are vinyasa flow. Vinyasa flow means that we're going to be linking the positions one after the other. Some of the classes focus more on strength. A lot of classes focus on chest openers, hips openers and breathing. So if you are a beginner, this is for you. We are going to explore all the yoga positions. And if you are a little bit more advanced, there are options for you as well. Balance, strength, flexibility, that's all you're going to find here and a lot of fluidity. So then after this program, you will be able to flow through life a little bit lighter. Forty five minutes every day and you're going to be a yogi. Enjoy.

Exercises in This Workout

1. 1

   Standing Heel Lifts

   2 minlow

   calvesankles
2. 2

   Half Sun Salutations

   2 minlow

   hamstringsspine
3. 3

   Plank Hold

   38smedium

   coreshoulders
4. 4

   Wrist Warm-up & Stretch

   3 minlow

   wristsforearms
5. 5

   Tabletop Knee to Tricep (Right)

   53smedium

   coreobliques
6. 6

   Bird Dog Hold (Right Leg)

   34smedium

   coreglutes
7. 7

   Tabletop Knee to Tricep (Left)

   38smedium

   coreobliques
8. 8

   Bird Dog Hold (Left Leg)

   32smedium

   coreglutes
9. 9

   Thread the Needle with Gate Balance (Right)

   2 minmedium

   shouldersouter thighs
10. 10

    Thread the Needle with Gate Balance (Left)

    2 minmedium

    shouldersouter thighs
11. 11

    Downward Dog with Heel Drops

    54slow

    hamstringscalves
12. 12

    Downward Dog Twist / Side Stretch

    46smedium

    shoulderscore
13. 13

    Child's Pose (Rest)

    24slow

    full body
14. 14

    Downward Dog Twist (Right)

    2 minmedium

    shoulderscore
15. 15

    Downward Dog Twist (Left)

    39smedium

    shoulderscore
16. 16

    Forward Fold to Mountain Pose

    39slow

    hamstringsspine
17. 17

    Chair Pose (Utkatasana)

    33smedium

    quadsglutes
18. 18

    High Lunge (Double Bent Leg) - Right

    42smedium

    quadship flexors
19. 19

    Warrior III (Right Leg Lift)

    45shigh

    gluteshamstrings
20. 20

    Three-Legged Dog (Right Leg)

    19smedium

    hamstringsshoulders
21. 21

    Forward Fold to Chair Pose

    26slow

    hamstringsquads
22. 22

    High Lunge (Double Bent Leg) - Left

    41smedium

    quadship flexors
23. 23

    Warrior III (Left Leg Lift)

    40shigh

    gluteshamstrings
24. 24

    Three-Legged Dog (Left Leg)

    29smedium

    hamstringsshoulders
25. 25

    Forward Fold to Chair Pose

    47slow

    hamstringsquads
26. 26

    High Lunge (Double Bent Leg) - Right

    33smedium

    quadship flexors
27. 27

    Warrior III (Right Leg Lift)

    31shigh

    gluteshamstrings
28. 28

    Eagle Pose (Garudasana) - Right

    2 minhigh

    hipsshoulders
29. 29

    Warrior III (Right Leg Lift)

    17shigh

    gluteshamstrings
30. 30

    Three-Legged Dog (Right Leg)

    18smedium

    hamstringsshoulders
31. 31

    Three-Legged Dog Balance Challenge (Right Hand)

    26shigh

    coreshoulders
32. 32

    Forward Fold to Chair Pose

    28slow

    hamstringsquads
33. 33

    High Lunge (Double Bent Leg) - Left

    22smedium

    quadship flexors
34. 34

    Warrior III (Left Leg Lift)

    18shigh

    gluteshamstrings
35. 35

    Eagle Pose (Garudasana) - Left

    59shigh

    hipsshoulders
36. 36

    Warrior III (Left Leg Lift)

    19shigh

    gluteshamstrings
37. 37

    Three-Legged Dog (Left Leg)

    18smedium

    hamstringsshoulders
38. 38

    Three-Legged Dog Balance Challenge (Left Hand)

    24shigh

    coreshoulders
39. 39

    Crocodile Pose (Rest)

    40slow

    full body
40. 40

    Locust Variation (Salabhasana)

    59smedium

    lower backglutes
41. 41

    Sphinx/Half Bow Prep (Right)

    2 minmedium

    chestquads
42. 42

    Sphinx/Half Bow Prep (Left)

    51smedium

    chestquads
43. 43

    Downward Facing Dog

    59slow

    hamstringsshoulders
44. 44

    Warrior III (Left Leg Lift)

    20shigh

    gluteshamstrings
45. 45

    Dancer's Pose (Natarajasana) - Left

    2 minhigh

    quadschest
46. 46

    Warrior III to Downward Dog

    27smedium

    hamstringsglutes
47. 47

    Warrior III (Right Leg Lift)

    27shigh

    gluteshamstrings
48. 48

    Dancer's Pose (Natarajasana) - Right

    40shigh

    quadschest
49. 49

    Warrior III to Downward Dog

    33smedium

    hamstringsglutes
50. 50

    Seated Spinal Rolls

    2 minlow

    corespine
51. 51

    Reverse Tabletop

    37smedium

    shouldersglutes
52. 52

    Bridge Pose Variation

    2 minmedium

    gluteshamstrings
53. 53

    Figure Four Stretch (Right)

    59slow

    hipsglutes
54. 54

    Figure Four Stretch (Left)

    2 minlow

    hipsglutes
55. 55

    Knees to Chest

    31slow

    lower backhips
56. 56

    Savasana / Cool Down

    4 minlow

    full body

More Flexibility Workouts

Session 3

26 min · Jessica Casalegno

Session 6

27 min · Jessica Casalegno

Session 1

26 min · Jessica Casalegno

Session 7

25 min · Jessica Casalegno

Session 10

25 min · Jessica Casalegno

Flow 6

52 min · Nuni Soriano

Frequently Asked Questions