Flow With Me Yoga
46 episodes - English - Latest episode: 21 days ago - ★★★★★ - 113 ratingsFlow with Me Yoga is a podcast for passionate yogis looking to roll out their mats and get right to it. No long intros, disclaimers, or ads, just a guided Vinyasa yoga flow recorded specifically for listening and flowing along. The podcast offers three types of classes – Classic Flow, Gentle Flow, and Power Flow. Gentle Flow offers a slower pace and longer holds. This is not a euphemism for a watered down asana practice. Gentle flow is a legit flow class. Classic Flow offers a mid-line of intensity and pace. Get ready for chaturanga pushups along with power elements in standing postures. Power Flow kicks the levels of intensity up a notch with core work in high planks, holds at bottoms on chaturanga pushups, and standing series that build on one another. Your legs will feel it the next day. So will your arms and core. Is getting stronger not what you came here for? Come flow with me! For more information, visit www.flowwithme.yoga
This podcast is intended for experienced yogis. Please listen to your body and go at your own pace. For your safety, make sure you are healthy enough to practice yoga. By listening to this podcast, you are accepting full responsibility for your practice.
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Episodes
Episode 46: Expansive Nature Classic Flow
March 29, 2024 02:04 - 39 minutes - 55.1 MBThis is a 40-minute Classic Flow. This class features a well-rounded, continuous flow that invites you to connect not only with the breath, but your whole expansive being. Move, feel, breathe, enjoy. That is my mantra for this class. We flow through a slow warm-up, then proceed on to Sun Salutations emphasizing posterior chain strength, and then settle into dynamic standing postures that twist, expand, and open. We wrap up with gentle hip opening and backbending, and coast into a peaceful sa...
Episode 45: Nourish & Restore Reclined Flow
December 20, 2023 03:10 - 30 minutes - 42.4 MBThis is a 30-Minute Gentle Flow. This class is my offering to the mood of “I can’t even”. Wear your socks and pjs and lie down on the carpet or on your bed. No mat or athletic clothes needed. We will stay close to the ground (mostly on the back) and get lulled into relaxation and ease with simple, satisfying stretches and lots of mindful breathing. Don’t overthink it. Just lie down and let me guide you. Ideally done in the evening, this class can be enjoyed whenever you need a restful pause....
Episode 44: Evening Reset Gentle Flow
November 09, 2023 02:52 - 35 minutes - 49.4 MBThis is a 35-Minute Gentle Flow. Whether you have had a sedentary day or a day full of active pursuits, this breath-focused class will address it all and restore physical comfort, presence, and inner peace. We begin with a few mellow half- sun-salutations, savoring the easy inversion bliss of the forward fold, then move on to lengthening/opening the front body and un-creasing the hip fold with sphynx, bound locust, and three rounds of bridge. The rest of class is focused on hip opening with ...
Episode 43: Express Ladder Power Flow
September 28, 2023 01:54 - 37 minutes - 51.8 MBThis is a 35-Minute Power Flow. We begin standing and proceed right into a ladder flow practice - each round of Sun Salutations progressively builds on the previous one. We revisit postures again and again, while growing our range, strength, and presence. We do not stay in postures long, and this is a true breath to movement practice. The framework of this flow consists of lunging Sun Salutations, and each time we come through, we add on power transitions, prone backbends, standing postures,...
Episode 42: Feel Your Whole Body Classic Flow
July 22, 2023 03:40 - 45 minutes - 63.4 MBThis is a 45-Minute Classic Flow. We start standing, and we don’t stop moving for the next 40 minutes. This class is a tribute to a centering, movement-as-meditation practice. We cover virtually all the standing postures, so if you are a fan of warrior sequences, this may be your kind of class. The pace is the pace of measured breath. The difficulty level is accessible to most. The experience overall is what asana is all about - returning to the body again and again, feeling the breath, noti...
Episode 41: Everything in 35 Classic Flow
March 29, 2023 01:49 - 35 minutes - 48.9 MBThis is a 35-Minute Classic Flow. This nearly-continuous flow is my answer to requests for a shorter comprehensive practice. We begin standing at the top of the mat and continue moving until savasana is cued. The pace of this class is steady but sustainable. Lunging Sun Salutations provide the structure for the flow, and powerful, balance-based transitions challenge our habitual Vinyasa patterns. You will have a chance to pick your own adventure in getting back to downward-facing dog again a...
Episode 40: Core-Centric Classic Flow
February 11, 2023 04:13 - 51 minutes - 71.3 MBThis is a 50-minute Classic Flow that offers a well-rounded practice strongly rooted in breath. If you have ever wondered whether vinyasa yoga is really breathing meditation disguised as movement, you may find the answer in this class. The anatomical focus of this practice is the core, and we work on both its strengthening and lengthening, while performing absolutely no sit-ups. All core-work is seamlessly built into the flow, the vinyasa variations, and transitions during Sun Salutations an...
Episode 39: Winter Chill Reclined Flow
January 12, 2022 02:30 - 32 minutes - 45.4 MBThis is a 30-minute Restorative Flow performed exclusively while lying down on your back. Put on some comfortable lounge clothes and cozy socks and get ready to deeply relax while addressing the needs of your hamstrings, groin, hips, and spine. This class will help you replenish your energy reserves through mindful movement and conscious attention to the breath. The flow starts and ends with dirga pranayama, an incredibly calming and grounding way of breathing. End in classic savasana or in ...
Episode 38: My Foundation Classic Flow
November 16, 2021 03:29 - 58 minutes - 80.9 MBThis is a 60-minute Classic Flow, offering a well-rounded journey through classic postures with a focus on length in the side-body. After a luxurious start, we proceed to rounds of modified Sun Salutations that include Crescent Moon and Wide Leg Forward Fold. Building a strong foundation gets special attention here. We dial up the intensity as we move breath-to-movement and then level-up by adding Crescent Lunges, Triangle and Goddess to the familiar flow. The descent into stillness is mindf...
Episode 37: The Sacred Pause Slow Flow
October 16, 2021 01:50 - 40 minutes - 56.7 MBThis is a 40-minute Slow Flow. If you are looking for a decadent pause from everything that draws you away from your center, this class is for you. In this class, slow and mindful asana are combined with breath for a profoundly grounding and calming experience. We wake up the spine, the sides of the body, the hips, then move into three modified Sun Salutations. A modified standing series invites you to experience familiar postures in a new way. Lastly, we finish with restorative reclined pos...
Episode 36: Wake Up & Go Classic Flow
August 15, 2021 22:05 - 50 minutes - 69.7 MBThis is a 50-minute Classic Flow. There are few greater pleasures in the life of a yogi than starting the day with a morning yoga practice. Roll out the mat the night before and allow yourself to step out of bed and right into your practice. (Of course, this class may be done at any time of day). We begin slowly, honoring the body’s universal desire to wake up gradually and mindfully. Before you know it, however, we are flowing breath to movement into a variation of Sun Salutations A emphasi...
Episode 35: Exhale into Peace Restorative Flow
July 16, 2021 09:00 - 15 minutes - 22.3 MBThis is a 15-minute Restorative Flow. In this class we explore the exhale as the key to relaxing the body and soothing the nervous system. Only five simple, yet effective restorative postures are offered, and each takes the body further into peaceful presence and stillness. No mat is needed for this flow; a carpeted floor will do just fine. If you are wound up, stressed, unable to relax, anxious, disconnected from your breath, this class is for you. There is no physical intensity here, only ...
Episode 34: Hands-Free Mandala Power Flow
May 22, 2021 03:08 - 44 minutes - 61.2 MBThis is a 45-minute Power Flow. This class offers a grounding, lower body and core focus and is free of any weight-bearing postures for the upper body. This front-to-back-of-mat flow features shoulder-opening arm variations in standing postures and places a strong emphasis on balance and controlled movement in and out of poses. We hold some, we flow some, we move with purpose and power. Round after round, we move deeper into challenging postures such as dekasana variations with a bind and wi...
Episode 33: Twisting Mandala Gentle Flow
May 15, 2021 00:07 - 1 hour - 89.7 MBThis is a 65-minute Gentle Flow. Some practices leave you connected to your very being, and this is such a flow. We begin slowly, developing a strong connection to the current state of the body and to the breath, opening the hips and the sides of the body. We travel front to back on the mat, mandala style, and explore the length and strength in the lateral seams of the body in both modified and classic standing postures. Each round of mandala up-levels the postures offered. Taking advantage ...
Episode 32: Wild and Free Power Flow
March 23, 2021 01:31 - 52 minutes - 72 MBThis is a 50-minute Power Flow. This is a dynamic, continuous flow that works up to Wild Thing variation of side plank. In rounds of non-traditional flowing forms, we warm up the spine, lengthen the front and the back of the body, and wake up the quads, hamstrings, and hip flexors. We flow through a series of power standing postures with a focus on control and stability amid combined, dynamic movement. Flowing deep chair poses and their variations are offered, and the core is activated with ...
Episode 31: My Post-Workout Gentle Flow
February 17, 2021 01:53 - 48 minutes - 66.7 MBThis is a 45-minute Gentle Flow. This flow is my answer to the body’s needs after a workout such as cycling, running, hiking, bootcamp, or strength training. We address the major areas in need of love after such exertion - hamstrings, quads, hip flexors, outer hips, glutes, groin, front body, side-body, chest, neck, etc. There are no power-poses here and for good reason - this flow is about lengthening and unwinding tension. Modified standing postures are offered in succession and build up t...
Episode 30: Begin Again Classic Flow
January 13, 2021 03:49 - 51 minutes - 71.1 MBThis is a 50-minute Classic Flow. This continuous flow class offers an opportunity to experience your practice anew, each breath - a new moment unfolding. Each round of postures offers something new to step into and keeps the practice flowing while challenging expectations and muscle memory. Anatomical emphases of the class include twisting (easy twist, standing twist, extended revolved hand to foot pose, revolved standing wide leg forward fold), posterior chain lengthening (half splits, sta...
Episode 29: Stand in Your Power Flow
November 20, 2020 02:17 - 39 minutes - 54.5 MBThis is a 40-minute Power Flow. This class honors a very human need to hit it “kind of hard” in your asana practice. If you want to move and work it out, all the while riding the even waves of your breath, this class is for you. As always, this is a breath-centered class, and no corners are cut on breath to accommodate someone’s idea of vinyasa pace. This class offers many opportunities to play with challenge and grace in transitions - Chair to Drinking Bird, Double Lunge to one-leg Mountain...
Episode 28: Autumn Comfort Evening Flow
October 16, 2020 03:30 - 48 minutes - 67.2 MBThis is a 45-minute Gentle Flow. This class celebrates Fall with an honoring of our need to slow down and to practice in a gentler, more nourishing way. As we come back to the exhale again and again, we lengthen and open the sides of the body. Mild twists wring out places of tightness and congestion, making space for lightness and ease. Mild, accessible inversions offer an opportunity to drop deeper into inner stillness, while freeing the spine from habitual compression. What we give to our ...
Episode 27: Dancer’s Ladder Classic Flow
September 14, 2020 02:04 - 41 minutes - 56.9 MBThis is a 40-minute Classic Flow. This class features a dynamic, continuous ladder flow working up to Dancer Pose. With each round of flow, a new pose/movement is added to the sequence. Repetition allows breath and movement to become second nature and invites us to enter a state of awareness and full-body presence. The principal physical foci here are hip extension, hamstring opening, and inviting suppleness into the spine with gentle backbends and mild twists. Additionally, we ignite the co...
Episode 26: Express Essentials Classic Flow
August 18, 2020 01:10 - 43 minutes - 59.7 MBThis is a 40-minute Classic Flow. Are you looking for a shorter, but still well-rounded practice? This episode is your answer! Lunging blended Sun Salutations, powerful standing postures that gradually dial the hips open, shoulder opening, backbending, active and gravity-assisted twists, 360 degree core work, and a gentle wind-down. This flow addresses all major energy lines in the body - the front, the back, the sides, the outer leg, the inner leg, and the inner arm. It is certainly an ener...
Episode 25: Strengthen, Lengthen & Twist Power Flow
July 19, 2020 03:16 - 1 hour - 117 MBThis is an 85-minute Power Flow. The focus of this class is the core, specifically the side body, and we work on strengthening it, lengthening it, and twisting it. Sun Salutations A feature the forearm plank, and core engagement is certainly the name of the game as we flow. In standing postures, we dial the hips open gradually, progressing from Crescent Lunge to Warrior One, then to Malasana and Horse Squat. Twisting as we go along, we explore Revolved Low Lunge, Revolved Runner’s Lunge, Rev...
Episode 24: My Evening Slowdown Practice
May 10, 2020 01:16 - 34 minutes - 47.6 MBThis is a 35-minute slow practice. It is an offering of presence and slowing down that can be practiced at any time - before bed or during the day to reconnect and calm the nervous system. Just a handful of slow postures here and a whole lot of meditative presence and inward connection. The breath focus of this practice is the exhale - the physical and the emotional release. Sometimes the yoga asana we need most is very mellow, very slow. When the day has left you wired and your energy d...
Episode 23: My Morning Practice Classic Flow
April 13, 2020 00:57 - 52 minutes - 71.8 MBThis is a 50-minute Classic Flow. This practice is a breath-focused journey that features several types of Sun Salutations with prostration, Danda Pranam. If you have been holding on tight lately, this class is for you. Each exhale in this offering reminds you to let go, to soften, to release, and to fully arrive into the body. This class is an offering from my personal asana practice. This is the form practice I do every morning before I sit down and explore the stillness within. On some...
Episode 22: 360 Degree Core Power Flow
March 12, 2020 03:52 - 1 hour - 84.8 MBThis is a 60-minute Power Flow. The focus of this class is the powerhouse of stability that is the core of the body - not just the superficial layer of tissue on the front of the belly, but the sheath that runs all the way around the torso and includes the front, the sides, the back, as well as the hip flexors and the quads. In this class, I offer you an exploration of core engagement in a dynamic breath-to-movement context with powerful standing poses and without excessive hip flexion. Sun ...
Episode 21: Be Here Be Now Gentle Flow
February 13, 2020 03:43 - 1 hour - 84.2 MBThis is a 60-minute Gentle Flow. The focus of this class is experiencing the practice as a place TO BE as opposed to another thing TO DO, something to mark off your list. My offering is a breath-filled practice. Sun Salutations A feature sphinx and forearm plank. Sun Salutations B progress through lunging poses that build on one another, offering more challenge with each round. Classic Vinyasa transitions are nowhere to be found here. Instead of relying on momentum or muscle memory, you are ...
Episode 20: Heart-Full Classic Flow
January 16, 2020 03:38 - 1 hour - 86.7 MBThis is a 60-minute Classic Flow. The first class of 2020 is all about nurturing a deep connection with your heart center through mindful movement. With breath as our constant companion, in this well-rounded practice we explore the upper chest in 3D. Front to back and side to side, we practice integrated heart-opening. Special attention is given to *intentional* core engagement and hip extension, as we work up to Wild Thing side plank variation and one-arm Camel pose with a twist. Gentle bac...
Episode 19: Holiday Bliss Classic Flow
December 17, 2019 03:31 - 1 hour - 101 MB2020 YOGA RETREAT ALERT (see below)! This is a 75-minute Classic Flow. For those still searching for the perfect gift (for yourself; you know, to make the Holidays bright), look no further. This is it. I invite you to discover ease and contentment in your own being as you flow through this rebalancing Vinyasa class. This breath-focused class is the ultimate moving meditation to balance the body in every direction - top to bottom, left to right, front body to back body. We begin with attent...
Episode 18: Autumn Folds Gentle Flow
November 16, 2019 04:52 - 1 hour - 86.6 MB2020 YOGA RETREAT ALERT (see below)! This is a 60-minute Gentle Flow. Did you know that they take away your yoga teacher card if you aren’t at least a little bit inspired by the changing seasons? Ok, not really, but almost. In an effort to keep my yoga teacher card J, I am offering you a practice for the Fall focused on forward folding. As the days get shorter and darker, it feels more natural to turn inward both symbolically, taking stock of the year coming to an end, and also physically,...
Episode 17: Fall into Breath Classic Flow
October 12, 2019 02:56 - 58 minutes - 81.2 MBThis is a 60-minute Classic Flow. Simply put, this class is a moving pranayama practice. We link breath and movement, breathing and moving continuously for most of the practice. The goal of the class is to cultivate an evenness of breath while minimizing setup instructions and unnecessary talking. Have you ever been in a yoga class where you are sucking wind the whole time due to the whirlwind pace of the practice? Well, yep, so have I. This kind of class is missing out on the biggest elemen...
Episode 16: Root, Rise & Squat Mandala Classic Flow
August 23, 2019 03:31 - 1 hour - 86.9 MBThis is a 65-minute Classic Flow. The focus of this class is lower body, especially outer hips, glutes, and quads. Your attention will be repeatedly drawn to your feet in order to create balanced muscle engagement and stacking of joints. Release expectations of classic Sun Salutations (beyond two and a half rounds of side-wall lengthening Sun A to calibrate the breath), be ready to move front to back of the mat, and take it one breath at a time. We will hold, we will flow, we will challenge ...
Episode 15: Gentle (Not Gentle) Summer Flow
July 17, 2019 03:25 - 1 hour - 93.6 MBThis is a 75-minute Gentle Flow. This class focuses on offsetting one postural affliction of the modern age – slumped shoulders that round forward, crowding the chest and leaving little space for an expansive heart. This class explores your wingspan through open arm twists in many body configurations – folding forward, on knees, standing, squatting, and lunging. The class begins slowly and thoughtfully. A luxurious start on the back leads into Sun Salutations A that calibrate the breath and ...
Episode 14: Heart & Hip Opening Power Flow
June 15, 2019 15:58 - 1 hour - 90.7 MBThis is a 65-minute Power Flow. This class focuses on opening the chest and the hips. Many a chest-expansion are offered, however, as always, they are optional. We start out slow, but don’t let that fool you. High-to-mid planks, committed holds, and flowing breath to movement will challenge you and bring you into your body. Sun Salutations A set the pace for the breath, and the practice quickly gains speed and intensity as we add standing power poses. We explore hip opening in different plan...
Episode 13: Let Symmetry Guide You Classic Flow
May 12, 2019 20:29 - 1 hour - 82.9 MBThis is a 60-minute Classic Flow. The focus of this class is symmetry – front to back, side to side, to the front of the mat and to the back, clockwise and counter-clockwise. We explore all sides of the mat, and with them, all sides of the body. A fair share of hip opening and posterior chain activation comes into play as we hold, flow, and balance on the hands and on the feet. This class explores symmetry of movement, and you are invited to be a passenger on this yoga adventure. Let me driv...
Episode 12: Core Strengthening Gentle Flow
April 19, 2019 03:01 - 1 hour - 82.5 MBThis is a 60-minute Gentle Flow. The focus of this class is the core - the powerhouse of stability that wraps around the center of the body and includes not only the front, but also the sides and the back. This class is a slow burn - we move with intention and honor the breath, while holding poses for a spell or two and feeling the burn. You will begin to notice new components in foundational poses such as Downward Facing Dog, Warrior 2, and Table Top. We explore alternatives to the classic ...
Episode 11: Lunging Crescents Classic Flow
March 19, 2019 04:15 - 1 hour - 84.7 MBThis is a 60-minute Classic Flow. This well-rounded practice is built around the idea of squaring the hips and twisting from the mid-back. We open the shoulders, ignite the core, challenge the quads, glutes and hamstrings, and work on isolating spinal twists while keeping the hips level. Chest-opening and shoulder-waking Sun Salutations A give way to Sun Salutations B featuring Crescent Lunge and its core-challenging variations. Modified Pyramid Pose provides a hip-leveling check point as we...
Episode 10: Lengthen & Twist Classic Flow
February 14, 2019 03:49 - 1 hour - 91 MBThis is a 65-minute Classic Flow. This practice is as continuous of a flow as it will get. The special focus of the class is lengthening the sides of the torso and twisting more productively. Lengthening the sides and twisting go hand in hand, and we explore this dynamic relationship through a flowing practice grounded in a series of powerful standing poses. Moving through a variation of classic Sun Salutations A warms up the body, and special attention is given to waking up not only the fro...
Episode 9: Mandala Classic Flow
January 20, 2019 03:54 - 1 hour - 116 MBThis is an 85-minute Classic Flow. Let’s start 2019 with a BANG and BIG dose of presence! The first practice of Season 2 is a special, extra-long well-rounded practice that opens the chest, inner thighs, and outer hips. This practice offers a luxurious opening that allows you to truly arrive and relish in how good it feels to just move on your mat. Rounds of Sun Salutations A introduce gentle back-bending and chest-opening and ignite the quads. Sun Salutations B fluidly move front to back on...
Episode 8: Triangles Everywhere Classic Flow
December 13, 2018 03:25 - 59 minutes - 81.8 MBThis is a 60-minute Classic Flow. In this class we bring the magic of breath to movement to the forefront of our practice. Rounds of Sun Salutations A wake up the spine, the core, and the hip flexors. Repeated rounds of chair pose bring energy and warmth to the quads, preparing them for standing postures. Moving Sun Salutations B work up to triangle pose, and rounds of one-legged plank flow gently work the core while featuring breath front and center. Warrior 1 and pyramid pose continue to p...
Episode 7: Glutes & Outer Hips Classic Flow
November 16, 2018 02:40 - 1 hour - 84.3 MBThis is a 60-minute Classic Flow. In this class we address glutes and outer hips with strengthening and lengthening postures. Take this flow at your own pace and bring mindfulness to all repetitions of the offered poses. Instead of just getting through it, challenge yourself to be present and fully immersed in the journey. The destination is secondary, while the journey is the whole point. Echoes of poses you have seen earlier in the class show up later with a twist. Enjoy them! Welcome them...
Episode 6: Supported Half Moon Gentle Flow
October 22, 2018 04:13 - 55 minutes - 76.9 MBThis is a 56-minute Gentle Flow. Allow the intentional flow and gentle pace of this class to draw you deep into your practice. Enjoy ample time to set up your poses and take them to your edge. I invite you to open your heart and shoulders and to explore the strength of your side walls and your obliques. In this practice I offer a flowing Sun Salutation A and Vinyasa-style Sun Salutation B. A break for the legs brings core strength to the forefront of your practice and calls you to challenge ...
Episode 5: Seal & Bow Power Flow
September 16, 2018 20:00 - 1 hour - 90.4 MBThis episode is a 65-minute Power Flow. This flow is a yoga equivalent of legs and back day at the gym, only a lot more zen. Your quads will be challenged by many a chair and crescent lunge. Your back will grow taught as we flow through flying locust in repeating rounds of Sun Salutation A. A steady rhythm of energetic standing poses in this slow-burn-flow Sun Salutation B will keep you moving and breathing. Core work will help in our quest towards the peak and will give the legs a much-need...
Episode 4: Mermaid Prep Power Flow
August 26, 2018 04:10 - 1 hour - 86.9 MBThis episode is a 60-minute Power Flow. If you are feeling vital and powerful today, this is the practice for you. If you are feeling bleh and meh-meh today, this is also the practice for you. You simply cannot go wrong with this flow because it will bring you into your power and into the present moment. You may discover that you can indeed pause in your mid-plank for a full breath with great form. Sun salutations will build on one another, and you will seamlessly reach new depths in your ho...
Episode 3: Heart-Opening Gentle Flow
June 27, 2018 02:56 - 1 hour - 83.8 MBThis episode is a 60-minute Gentle Flow. We begin with classic Sun Salutations with heart-opening and back-bending variations and gently progress to standing postures with light-hearted twists, stretches, and holds. This practice challenges the muscle memory we rely on in traditional Vinyasa Flow and invites you to tap into the magic of breath, whether in stillness or in movement. This class offers the perfect balance of exertion and rest. We will challenge our legs, core, and upper body, bu...
Episode 2: Lunging Crescents Classic Flow
June 19, 2018 05:54 - 1 hour - 85 MBThis episode is a 60-minute Classic Flow practice. We focus on chest opening, work on the hip flexors, and discover the strength in our quads while holding and flowing through a fierce standing series. Core work gives the legs a break and fires up the abs. The second half of this energetic practice offers a counterbalance to movement and works up to Dancer’s pose and Floor Bow pose. Heart-opening binds, high-to-mid planks, deep lunges, gorgeous balancing moves, and a relaxing wind-down about...
Episode 1: Dancing Warriors Classic Flow
June 16, 2018 04:07 - 48 minutes - 66.2 MBThis episode is a 50-minute Classic Flow practice. We open the front and back lines of the body, strengthen the sides, and challenge the core with movement and isometric holds. This practice is strongly rooted in classic standing postures and offers a beautiful Dancing Warriors flow. We hold, we flow, we open, and we stretch. We find time to wind down and internalize the benefits of the practice in savasana. This is a well-rounded flow that will serve you at any time of day, any day of the w...