Yogis Anonymous

Strength and Flexibility

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Preview: Strength and Flexibility

Vinyasa Flow Intermediate

Lauren Peterson

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Published on June 6, 2023

Though this class leads up to a challenging arm balance, the bulk of the practice is a balance of accessible poses to stretch and strengthen the body. We start on our backs with gentle core work and hamstring stretches. Once on our feet we do a series of sun salutations and standing poses. Then sitting, we get into the hips and hamstrings leading up to ashtavakrasana or eight-angle pose. We finish with a rest and closing. Enjoy!

44 minutes

Hips, Flight, Just Right

By Ally Hamilton on Dec 16, 2024

Vinyasa Flow Intermediate

Looking for a full-body flow in under an hour? Here you go! Lots of deep breathing, shoulder, hip and hamstring opening, core strengthening, chances to play on your hands and upside down, and a very sweet savasana. Two blocks and a bolster may be helpful.
67 minutes

A Flow for the Holidaze

By Ally Hamilton on Nov 28, 2024

Vinyasa Flow Intermediate

This is a full-body flow with extra love for the hips and hamstrings. The holidays can be a joyful time of year, but they can also be a time where you feel longing, grief or family stress. We'll spend some time calming the nervous system, focusing on mindful breath, and cultivating gratitude for however things may be right now, even if they're hard. Just being able to meet yourself where you are is something to celebrate. There are chances to play with standing balance and arm balances, and options if you need or want to dial things down. Send you so much love.
74 minutes

Calm, Open, and Balanced

By Ally Hamilton on Nov 19, 2024

Vinyasa Flow Intermediate

We open with a short (7 minute) talk about yoga philosophy including the Yama and Niyama, in particular ahimsa, satya, svadhyaya, and the concept of non-attachment. Also the very human experience of being attached to loved ones and their well-being. Then we head into a flow that targets the hips, shoulders and hamstrings. We have some deep core strengthening, and opportunities to play with tripod headstand variations and arm balances including firefly and bhujapidasana. We close the practice with alternate nostril breathing so you walk away from your mat feeling calm and balanced. Love to all xx
65 minutes

Breathe + Stay Curious

By Ally Hamilton on Nov 1, 2024

Vinyasa Flow Intermediate

This practice opens with a short (4 minute) talk about attachment and non-attachment, the sandwich generation, loss, grief, change - and how cultivating curiosity is the best and easiest way to move through it all (which doesn't mean it's easy, just easier). We then move into a dancing warrior flow that targets hip and shoulder opening, standing balance, core strength, backbends, deep stretching, and inversions. Try to stay curious about what you're feeling as you move from shape to shape, and let your deep breath be the foundation. Quick note - we are replacing a mixer, but I went ahead and filmed without it. I know the sound is a little echo-y, but I don't think it will be distracting. Love to all as we navigate whatever losses come our way x
24 minutes

Hips + Inner Thighs FTW

By Angela Kukhahn on Oct 5, 2024

Vinyasa Flow Intermediate

Hi yogis! This is a quick, energizing, thorough flow targeting hip, hamstring and inner-thigh opening. You can also count on shoulder opening and deep core engagement as we go. Enjoy! Great for mornings, or any time you want something short, sweet and deep! You may benefit from having 2 blocks and a strap handy if you need them!
58 minutes

Cows, Monkeys + Fireflies

By Ally Hamilton on Sep 17, 2024

Vinyasa Flow Intermediate

Hello from the Practice Garden! Why haven't we been filming out here lately?! I don't know, but this was beautiful. This is an hour-long flow that targets hamstring and shoulder opening with a lot of love for the hips and core, and includes fun arm balances like crow pose, bhujapidasana and firefly pose, and a tripod headstand with lotus legs if you're in the mood. The pace is steady, this is not a 4-alarm fire, but rather a nice, heat-building pace with time for conscious breath and long holds. Enjoy, yogis!@blocks may be helpful but aren't strictly necessary unless you need to "lift the floor up"! You might want a strap for cow-face pose if your shoulders require patience and care.
57 minutes

Pick Your Battles

By Courtney Harms on Sep 3, 2024

Vinyasa Flow Intermediate

A full body yoga flow including lots of twists and balancing postures. This sequence encourages us to be in the here and now with the breath and the moment, helping us to pick our battles more wisely.
22 minutes

Short, Sweet + Thorough

By Angela Kukhahn on Aug 28, 2024

Vinyasa Flow Intermediate

Hello yogis! This is a short flow, but it's very sweet and very thorough! We're going to work on hamstring and inner thigh flexibility, but we're also going to open the shoulders, upper back and hips, and play with visvamitrasana or the building blocks to get you on your way! Please grab two blocks and a strap, and let's play!
44 minutes

Hips + Core Galore

By Ally Hamilton on Aug 23, 2024

Vinyasa Flow Intermediate

If you're looking for a fun, let's get right to it flow with a focus on core strength, hip opening, and some fun hip and core centered arm balances, look no further :) We play with koundinyasana 2 and eight angle pose, and I break them down so everyone has a way to approach. Part of every arm balance and inversion is core strength and upper body strength, but you also have to understand the relationship between counter-balance and your center of gravity. Ready to play, sweat, breathe and feel great in 44 minutes? LFG!!
62 minutes

LFG Flow

By Ally Hamilton on Aug 5, 2024

Vinyasa Flow Intermediate

Sometimes it's a struggle to get to your mat and you can almost talk yourself out of it, but 9 times out of 10 if you just start moving, you'll be so happy you did! This is a flow for those days - days when you aren't sure you have the energy but know you'll feel better if you do your yoga! This is an all-over, feel-good flow where we open the shoulders, hips and hamstrings, fire up the core, play with side plank and tripod headstand - both with advanced variations if you're ready- and always with reminders to breathe deeply. You'll end up in a sweet savasana thanking yourself for practicing! Ready? LFG!! You may want a block, you may not need one :)

Strength and Flexibility

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Preview: Strength and Flexibility

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