Slow Hot Flow Sequence

Question 1

What is the structure of the Slow Hot Flow sequence?

Answer 1

Intro
Warm Up Flow - Sun A
Warm Up Flow - Sun B
Strength Flow
Balancing Flow
Standing Series
Floor Series

Question 2

What are the components of the signature flow?

Answer 2

Plank
Low Plank
Plank
8 Limbs Pose
Cobra/Upward Facing Dog
Downward Facing Dog

Question 3

What are the components of Warm Up Flow Sun A?

Answer 3

Mountain Pose
Spinal Flexion
Spinal Extension
Power Pose
Low Lunge with Backbend (right foot back)
Half Splits (then left leg back to plank)
Signature Flow
Low Lunge with Backbend (right foot forward)
Half splits
Standing Forward Fold (roll up to standing)

Question 4

What are the components of Warm Up Flow - Sun B

Answer 4

Mountain Pose
Spinal Flexion
Spinal Extension
Power Pose
High Lunge (left foot back)
Revolved High Lunge (right foot back to plank)
Signature Flow
High lunge (left foot forward)
Revolved High Lunge (step right foot forward)
Standing Forward Fold (roll up to standing)

Question 5

What are the components of the Strength Flow Series?

Answer 5

Standing Backbend
Standing ForwardFold
Half Lift
Signature Flow
Dolphin
Warrior 1 (right side)
Warrior 2 (right side)
Signature Flow (option for 3 legged vinyasa)
Warrior 1 (left side)
Warrior 2 (left side)
Signature Flow (optional 3 legged vinyasa)
Jump to Top of Mat
Half Lift
Standing Forward Fold

Question 6

What are the components of the balancing flow?

Answer 6

Standing Backbend
Standing Forward Fold
Half Lift
Crow
Signature Flow
Warrior 2 (right side)
Half Moon (right side)
Warrior 3 (right side)
Signature flow (optional chinstand)
Warrior 2 (left side)
Half Moon (left side)
Warrior 3 (left side)
Signature Flow (optional chinstand)
Jump Top of the Mat
Half Lift
Standing Forward Fold (roll up to standing)

Question 7

What are the components of the Standing Series?

Answer 7

Side Bending (right side)
Side Bending (left side)
Step out to side of Mat
Triangle (right side)
Triangle (left side)
Bound Side Angle (right side)
Bound Side Angle (left side)
Wide Angle Forward Fold
Step Top of the Mat

Question 8

What are the components of the Floor Series?

Answer 8

Yogi Squat
Bridge
Wheel x 3
Core
Reclined Twist
Double Pigeon
Seated Forward Fold
Shoulder Stand
Plow
Dead Man’s Pose
Fish
Savasana
Seated Meditation