Flow yoga: what it is, basic principles and asanas

One of the popular varieties of yoga practices is flow, which means “in the flow”. This style appeared in the 20s of the twentieth century, and now it has become a basic style in the arsenal of many yogis. What are its differences from other types? Why should it be favored? We will not only tell you about the theory, but also help you make the first practice.

Yoga instructor

“Quite a dynamic style, which will suit even people with minimal experience in yoga.”

Obsah

Essence and benefits

This style has become very popular nowadays. With the help of classes you will get both relaxation and energy for the whole day. At the same time you develop flexibility, strength and endurance, in parallel you work with breathing. The health-improving and toning effects of the classes are quickly apparent.

Training helps to keep the musculoskeletal system in good shape. Due to the fact that some of the asanas use twisting, the correct execution can have a mild therapeutic effect on the state of the spine. Inclines and flexions will reduce fat deposits and stimulate the digestive system. Standing asanas help manage rheumatic pain, make joints more mobile, and strengthen ligaments and muscles. While practicing flow yoga, your body as a whole will become physically more resilient and attractive, and your mood will undoubtedly improve after each class.

Flow yoga has a separate mission – to warm up the body, develop blood flow, increase sweating and accelerate the movement of lymph. This helps to relieve clamps and swelling, and also reduces the risk of injury, even with intense training.

The practice consists of smoothly alternating postures. Often the change of movement occurs for each inhalation and exhalation, which allows you to enter a state of flow and trains the conscious perception of the body. It is very important to synchronize movements and breathing while performing asanas.

Kontraindikácie

Yoga is a rather calm type of training, which does not have a wide list of contraindications, but they are still there. You can not engage in it people with hypertension, diseases of the musculoskeletal system, problems with the respiratory or circulatory system. After surgeries or severe illnesses, it is also worthwhile to damage the practice. For pregnant women and those who have recently given birth there are separate complexes of yoga, it is better to give preference to them.

Flow yoga in practice

Classes for beginners are built from simple to complex, the main focus is on balance. The whole practice has a wave character: there is an increase in the load and then complete relaxation, the emphasis is on revealing the hidden resources of the body. At the first practice no one will offer to perform complicated asanas. Experienced teachers will take into account the level of preparation.

While you are at the initial stage, it is best to limit yourself to a 45-60 minute class. We will analyze a sequence of nine asanas. Each flows into the next and is performed both on the right and left leg. Watch your breathing, it is synchronized with the movement.

Tadasana

Technika

Stand straight, arms stretched along the body, palms turned to the body. The feet are next to each other.
Spread your shoulders, look forward. From the heels to the top of the head, the body is one vertical line.
With the top of your head, reach upward. Take deep inhalations and exhalations through the nose.
Do several breathing cycles.

Uttanasana

Technika

As you exhale, start slowly bending forward with a straight back by bending in the hip joints.
Then set the vector of stretching: the top of the head reaches the floor. Place your palms on the floor, on either side of your feet.
Try to deepen the inclination with each exhalation.
Do several breathing cycles.

Chaturanga Dandasana

Technika

Take a step with the right and left leg backwards.
Move into a plank pose on outstretched arms, with the palms resting on the palms. Feet stand on your toes, palms strictly under your shoulders. Do not round or arch your back.
Try not to clamp your neck with your shoulders, reach for the top of your head forward. Keep a straight line from your heels to your head.
From this position, with an exhalation, bend your arms at the elbows to a right angle, elbows pointing backward and moving along the body, legs extended at the knees.
Do several breathing cycles.

Urdhva Mukha Shvanasana or “Dog face up”.

Technika

From the previous asana push the body forward on the inhalation, spread the fingers of the hands wide and press the palms to the floor with force. Put your feet on the floor.
Stretch your back and straighten your shoulders, pull your head upwards, push your shoulders downwards, do not clamp your neck.
As you continue to push off the mat with your palms, feel the stretch in your arms and the opening of your thoracic region. The pelvis remains on the weight. The legs are pressed in.
Do several breathing cycles.

Adho Mukha Shvanasana or “Downward facing dog”.

Technika

Put your feet on the floor. Place your palms shoulder-width apart, fingers pointing forward, tightly pressed to the floor.
As you inhale, lift your buttocks upwards, stretch your tailbone towards the ceiling. Head down, neck relaxed.
Try to straighten your knees, but do not take your feet off the floor.
Do several breathing cycles.

Virabhadrasana 1

Technika

As you inhale, take a wide step forward with your right leg, bend it at the knee. The angle between the thigh and shin of the right leg is 90 degrees or slightly more. The pelvis is facing forward.
Extend the left leg and place it on the toe. Lift the body up, arms extended above the head along the ears.
Do several breathing cycles.

Virabhadrasana 2

Technika

From Virabhadrasana 1, turn the pelvis to the left, arms extended to the sides, gaze directed at the right hand.
The angle between the right thigh and shin remains 90 degrees. The left foot is pressed down and the leg is extended. Place the left foot on the floor.
Do several breathing cycles.

Uttthita Trikonasana

Technika

As you exhale, straighten both legs and turn the left foot inward 30-45 degrees.
Keep your arms parallel to the floor and, stretching behind your right arm forward, start lowering down towards your right foot.
Place your right palm on the instep of your right foot.
The left hand points upward, forming a line with the right hand. Direct your gaze toward the left palm upward.
Do several breathing cycles.

Parivritta Trikonasana

Technika

Without changing the position of the legs, turn the torso to the right, changing the position of the body and arms.
The left hand lies on the right shin and the right hand is stretched upwards. Gaze at the right palm.
Do not bend the knees, do not lift the toes of the right foot. The outer part of the left foot rests completely on the floor.
Do several breathing cycles.

On the inhale, while bending the right knee, return to Virabhadrasana 1. Take a step up with your left foot and repeat a bunch of the last four asanas with your left foot.

Staying healthy and mentally stable is a challenge in today’s fast-paced, fast-paced world. But if you start listening to yourself and helping your body, you will be one step closer to physical and mental balance.