45 Minute Strong Slow Vinyasa Flow
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- Опубліковано 14 жов 2024
- This is a 45 minute strong and slow vinyasa flow class. An intermediate class that begins with a brief seated meditation establishing an equal and even breath count (Sama vritti pranayama). We flow slow through some shoulder and side body openers followed by traditional Surya Namaskar A to warm up emphasising breath and cadence. Class then challenges you to stay with this tempo - beginning with some gentle held poses (low lunge and 1/2 splits), then slowly building internal heat & intensity - high lunge, revolved prayer twist, chairs and variations on our vinyasa's. Our standing series also includes an opportunity to practice your balance (flamingo, swan and revolved 1/2 moon) and condition your upper body.
Once you realise you've built up a sweat, there are sweet intermissions / rest stops in between so you can calm and maintain your steady breath and release the muscles that you've worked.
For practice, you may wish to have a block. Enjoy!
Music
If you would like to practice along with music, here's my Spotify Playlist for this class
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That step through from lunge to seated *chef’s kiss*
Thank you x glad you enjoyed it. An old rollerskating move… shoot the duck 😊❤️🙏
Holy moly yummy. Man that last down dog after the side plank with the leg out was hard to maintain. I was wobbling. Thanks for a sweet practice as always Fiona. Your voice soothes the soul. 🙏
Lol! So great you enjoyed it. Thank you so much Kate 🙏
Woo! That’s was tough and rewarding!!!
Ya!! Was a slow sneaky burn huh?! Well done 🙏
i´ve never enjoyed yoga as much since Fiona. Thanks for kindly sharing.
Haha xx that’s so nice to read! Thanks for saying Isaac 😊🙏
Thank you, Fiona! It was exactly what I needed for finishing my Saturday:). I was going to watch birds with one ornitologists group today and now I`m doing yoga and here you are- flamingo, swan and eagle:):):).
Lol. What a coincidence Zane! Great you enjoyed it :-) 🙏
Very nice. Loved that 3 legged push up to side plank hold......and the downward dog push ups....yeah! Namaste :)
Woo hoo! Yay, so pleased you loved it :-) thanks Jules 🙏
Lovely evening practise! Thank you!
Thank you so much Maria! 🙏
Simply delicious. Deeply grateful for the possibilty to practice with you. Namasté.
Beautiful x thank you. Not often I revolve in half moon! Glad it felt great x 🙏
As always, thank you for your guidance Fiona 💕 🙏 Have a lovely sunny weekend
Thank you! It’s all drizzle n cold here 🥶 but feeling much better ❤️🙏
Shoulders were screaming. Amazing what can be done in 45 min! Thanks Fiona ☺️
Great job Jon! Hope you had a relaxing weekend 🙏
Absolutely love your classes. Clear instructions so it’s easy to follow. Thank you
You’re so welcome x thank you for your kind feedback. So happy to hear that’s your experience Karen 🙏❤️
great flow! namasté 🙏❤
Thank you Christin x ❤️🙏
Fiona thank you for your effort to keep me in shape! Fantastic routine!
Thank YOU Talila xx it’s my pleasure xx 🙏
Great strong flow🧘♀️💕🙏✌️🧚♀️, thank you, Fiona🙏
Woo hoo, go you! Thx Nadia 🙏❤️
Aweome toning practice. Perfect pace!
Thanks so much Piper! Great you enjoyed the pace n flow 🙏
I am going to be sore tomorrow in the greatest way Fiona! I was so happy to see your class this morning. It was perfect. Thank you so much. I am always grateful 😊🙏❤️
Great job!! Hopefully ‘good’ sore xx have a great weekend April 🙏
Another great class - thanks Fiona 🙏🙏🙏
My absolute pleasure Geetesh! Thanks again 🙏
YASSS!! Fiona, you did it again. Loved the crazy unpredictable twists and turns. Thanks for the variety you always bring to your classes! Cindy
Always welcome Cindy! Thank you 🙏
I wish you the most amazing new year!!! From my heart to yours, namaste 🙏💕
Happy new year Suzana! ❤️🙏
This is great way to start my day, thank you so much, Fiona❤️👍🤗
Have an awesome day Nadia!
Great Fiona, slow with much focus on the breath. I enjoyed it very much, a workout in the early morning. Many thanks from Europe, Louise
That’s so great to hear Louise! Thank you. Have a wonderful day ahead 🙏
Such an excellent pace and flow. Loved it! It went by too fast. Thanks Fiona.
Oh hi Will! How are you? Great you enjoyed the pace…. The side plank felt like a microwave minute to me! Lol
I absolutely adore that you include the poses in the description.
Thank you! I find it helpful too when I’m looking classes up. I’ll keep it up. 🙏
Haribol and thanks once again!
Always welcome Erick! Thank you 🙏
❤❤❤ "killing" me softly 😉
Lol! Maybe I could name the classes after songs? So many options there!
A wonderful welcoming warmth into the soul.
Thanks a million Fi. Eric
You’re so welcome Eric! Thanks so much for flowing with me. Appreciate your support 🙏
Thank you so much Fiona 💕🙏
Always welcome Suzana ❤️🙏
Cheeky side plank variation! First side sat on my ego lol...second side stayed up! Thanks 😊
lol!! Cheeky challenging side plank! I felt it too. Love your feedback Silvia 🙏
@@TwoBirdsYoga and I love your classes!
Lovely practice 💕🙏
Thank you 🙏❤️
💗 thanks for the flow
My pleasure Mila:-) thanks for rolling out your mat with me 🙏
That was like a practice for the mind. I like the slow slow work. Thanks!
Fantastic you enjoyed the slow pace :-) thanks for practicing with me 🙏
Thank you, thank you!
You’re very welcome Deb 🙏
Great flow, one of my favourite ones from the new uploads❤️🍀🙏
Thank you Nadia! So glad you enjoyed it xx
Gorgeous practice. I enjoyed every second! Thank you, Fiona
Oh yay! It felt like a goodie. So glad you thought so. Thanks Petra 🙏
Loved it! Great way to start my Saturday. Thank you Fiona 😘
My pleasure Cindy! Thanks for joining me 🙏
Amazing! Challenging but rewarding and such a good pace.
Awesome! Great to hear! Thank you so much 🙏
The pace of this flow was amazing. Thank you so so much 🧡 I really had time to focus on deepening my movements and making those small corrections.
The last side plank was such a challenge and good way to end this flow.
Thanks so much again. You're amazing
Namaste 🧡
Wonderful to hear! I love a slower paced flow! Great you did too x 🙏
@@TwoBirdsYoga this is actually how i found you, initially by searching slow pace 🧘♀️. Your slow flows are amazing ❤️
Stayed up....namaste
Lol!! Good job. 💪❤️
Three words Fi-"three point plank" :-) I definitely felt the heat building! lol, but I love how energized I feel now in both my upper and lower bodies. Good one! Peace
Love it!! Lol. I practiced this in the morning prior to filming it to check and make sure my timing was ok. Then went to the studio to film it! I had “3 point plank” regrets :-) great you loved it. Thanks again Michael 🙏
Lovely! ❤️🙏
You’re welcome Tina 🙏
Again, our derpest thanks for this lesson, we're ending the year with Fiona, that is for certain, -& dips into the icy Eastern Sea, swimming all year round. I'm realizing how often circular movements are of the essence in yoga, in spite of angular appearance, aren't they. Stay safe & well through the Quiet Time, as it is called in my home region, & loved!
Eastern sea dips. Phew! Cooold! My husband dips in our bay each morning but I rather think your sea is truely icy. So great for you. How long have you been doing this? What benefits have you noticed? My husband has had gout for 20 years and it’s miraculously disappeared. Quite a relief and amazing.
So true Re circles and spirals in yoga. The anusara lineage of yoga incorporates this thoroughly into practice. Inner and outer spirals. Energy loops. I’m quite a novice with this approach …. But if you’re interested look up principles of anusara 🙏
@@TwoBirdsYoga Have to research anusara, -another line of work you open me the door to!
@@TwoBirdsYoga Can't remember for how long we're doing this, actually, my wife loves water more than anything else, so we're often near/in it...an old couple we 've met years ago at this very coast, completely iced sands back then, told us they "wanted something to do together when we're retired, and we stuck to it since then", & laughed, was the initial moment I recall.
The benefits are joy, indeed, & the whole Virchow Trias is bettered, no chance for vascular diseases here! What your husband does, falls in line with therapy for many inflammartory diseases, many patients report a significantly positive development of their symptoms when exposed to (very) cold temperatures for a short time, & in particularily lessend pain factors.
Markus Wenninger well it’s been absolutely transformative for him and a practice for longevity it would seem. I’ve done it a few times and want to get hooked… but I’m such a chicken with cold water. (And I’m not really wash n go with my hair! Lol) I’ll get over that in a few years I’m sure. Love how you got into it. Charming story:-)
@@TwoBirdsYoga Very hard to imagine you "being chicken" with anything, considering your calm & supremely powerful way of doing yoga!
Exposure to cold, on the other hand, doesn't have much effect nor is tolerated by other inflammatory disease patients, has to be admitted. There's enough patients who report increase of symptoms, actually, when cold...-so, it remains to be seen how effective coldwater swims'd be with you
nice pace to this flow, very enjoyable, thank you!
My pleasure Roger :-) thanks so much. Great you enjoyed it 🙏
🙏🏼 thank you
Always welcome Patti 🙏
SOLID class
Thank you! So glad you enjoyed it 🙏
🧘🏾✨🧘🏿✨🧘🏽 Thank you ❣️
Thank you Maria 🙏
This was a challenging but beautiful flow. Thank you~
You’re very welcome! Thank you for practicing this flow with me 🙏
Thank you so much for this lesson, desr Fiona - well, these were very friendly versions of Swan & Flamingo, I was a bit timid to begin this class, but you're right, thesr Asanas as well have to be approached, this is a way indeed to do so! Hope you're well, sending heartfelt warm regards!
I’m glad you did this…. Nearly always with my classes… the ‘strong’ comes from longer holds and sequencing… it’s not often advanced. Your practice is well up for this! The revolved half moon was super challenging for me. Warm regards from Oz thanks again 🙏
This was a toughie! Great as always Now have a bad right knee that I can’t bend much!
Ya… it’s a stronger class for sure! Is your knee still giving you trouble? Sorry to hear this. You’re so active, it must be so frustrating. Have you had an mri? Had it looked at?
@@TwoBirdsYoga have been icing it. Will make appt next week to see an orthopedic surgeon
Good idea. It’s been quite a few weeks huh? Good luck 🤞
❤️❤️❤️❤️❤️❤️❤️❤️
Great you loved it! Thank you so much 🙏
💪💪💪💜💜💜
Yup! It’s strong huh? New one out just now…another stronger class x enjoy! Thanks for your message 🙏
It's incredible. Thank you for posting this. C Wilson Meloncelli channel talks about flow and provides tips on how to focus on it. Take a peek around!
Have :-) I’ve read up a little on the concept… have experienced it from time to time In different modalities. I think the key is to have an acceptable level of challenge matched with skill…. So your experience is full presence. The feeling of completely sensing your surrounds and yourself … almost in slow motion / vivid detail.