Troy Hurst holds a Doctorate in Physical Therapy from Carroll University. He is a physical therapist specializing in both athletic and vestibular rehabilitation with an emphasis on performance running.
Flow Yoga is any yoga style that connects the postures, or asanas, through a continuous flow of movement. This allows for a more dynamic and energetic practice, as compared to traditional static yoga poses.
This yoga style combines elements from different styles such as Ashtanga, Vinyasa, and Power Yoga to create a fluid and seamless sequence of movements. The connection between breath and movement is a key aspect in Flow Yoga. Each pose is linked together with deep inhales and exhales, creating a steady rhythm that helps to calm the mind and focus on the present moment.
No two Flow Yoga classes are exactly the same, as instructors have the freedom to create their own unique sequences and transitions between poses. This allows for a diverse and constantly evolving practice, making it an ideal choice for those who get bored easily with repetitive routines.
Here’s a treasure chest on Flow Yoga, from its origins to the benefits of practicing this style.
Flow style yoga is any style of yoga that incorporates a continuous flow of movement, connecting different poses together (1). It draws inspiration from various yoga styles such as Ashtanga, Vinyasa, and Power Yoga.
Ashtanga Yoga is a disciplined and physically demanding practice that follows a set sequence of poses (2). Vinyasa Yoga focuses on linking breath with movement and creating a smooth transition between poses (3). Power Yoga is a more vigorous style that builds strength and stamina through challenging sequences (4).
Flow Yoga takes elements from all these styles and combines them into one session. It allows for creativity in sequencing, making each class unique. This offers practitioners a wide expanse to explore new postures and transitions.
Flow Yoga was popularized by several influential teachers, including Sri K. Pattabhi Jois (founder of Ashtanga Yoga), B.K.S. Iyengar (known for his precise alignment-based practice), and Larry Schultz (creator of Rocket Yoga).
However, the true origins of this style can be traced back to the ancient form of yoga known as Hatha Yoga. This is a traditional system that focuses on balancing the mind, body, and breath through physical practices such as asanas and pranayama (5).
Hatha Yoga’s emphasis on the connection between breath and movement is a key aspect of Flow Yoga, making it a natural evolution of this ancient practice.
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The difference between Hatha and Flow Yoga lies in their approaches. Hatha Yoga typically involves holding static poses for a longer period of time, allowing practitioners to focus on proper alignment and breath control.
On the other hand, Flow Yoga incorporates fluid movements between poses, creating a more energetic and dynamic practice. The sequences are often faster-paced and include more challenging postures, making it a great choice for those looking for a physical workout.
While both styles have similar benefits such as increased strength and flexibility, Flow Yoga offers the added benefits of improved cardiovascular health and an invigorating mind-body connection through its continuous movement.
The beauty of Flow Yoga is that there is no set sequence, so you can expect a variety of poses depending on the instructor and their style. That said, there are some common poses that you may encounter in a typical flow class:
Sun Salutations, or Surya Namaskar in Sanskrit, are a series of poses that create a fluid flow of movement. They are often used as a warm-up sequence and can be repeated throughout the class to build heat and prepare the body for more challenging postures.
Here’s a breakdown of the traditional Sun Salutation A:
Sun Salutation A is often followed by Sun Salutation B, which adds in Warrior I and Warrior II poses.
Our, 21 Day Chair Yoga Challenge includes variations of Sun Salutations that can be done while seated, making it a great option for those with limited mobility or injuries.
Warrior poses are a staple in any Flow Yoga class, as they offer strength and stability while also opening up the hips and shoulders. The Warrior series includes three poses: Warrior 1 (Virabhadrasana I), Warrior 2 (Virabhadrasana II), and Warrior 3 (Virabhadrasana III).
Here’s how to perform Warrior 1:
Here’s how to perform Warrior 2:
Warrior 3 is a more challenging balance pose where one leg is lifted off the ground and extended behind you while reaching arms forward.
Read more: Japanese Yoga: A Deep Dive Into Mindful Movements
Flow Yoga often includes challenging balancing poses that require focus and concentration. These poses help build core strength and improve balance and stability.
Some common balancing poses in Flow Yoga are Tree Pose (Vrikshasana), Eagle Pose (Garudasana), and Half Moon Pose (Ardha Chandrasana).
Here’s how to do Tree Pose:
Here’s how to do Eagle Pose:
Here’s how to perform Half Moon Pose:
As with any physical activity, it’s important to cool down after Flow Yoga exercises. This helps prevent injury and allows the body to relax after an intense workout. Some common cool down poses include Child’s Pose (Balasana), Pigeon Pose (Kapotasana), and Savasana (Corpse Pose).
Here’s how to do Child’s Pose:
Pigeon Pose is a great hip opener that can be done in different variations. Here’s one way to perform it:
Savasana is typically done at the end of a Flow Yoga practice, to allow the body to fully relax and absorb the benefits of the workout. Here’s how to do it:
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Flow yoga for beginners may seem intimidating at first, as it is a more physically demanding practice, compared to traditional Hatha Yoga. However, with proper guidance and modifications given by instructors, beginners can ease into the flow and gradually build up their strength and stamina.
It is important for beginners to listen to their bodies and not push themselves beyond their limits. Practicing mindfulness and being aware of any discomfort or pain will help prevent injury and allow for a safe and enjoyable experience.
Additionally, many Flow Yoga classes offer different levels or variations of poses so that beginners can start at a comfortable level and progress at their own pace. It’s always best to communicate with the instructor and let them know if you are new to Flow Yoga, so they can offer modifications and support throughout the class.
Flow Yoga offers a multitude of benefits for both the mind and body. Here are just a few:
One of the primary benefits of Flow Yoga is an increase in flexibility and strength. Regular practice helps lengthen and stretch muscles, improving overall flexibility (6).
Flow Yoga sequences often include a variety of poses that target different muscle groups, ensuring a well-rounded strength-building practice. Research has shown that consistent yoga practice can lead to noticeable improvements in muscle tone and overall physical strength (7).
While traditional yoga is often associated with gentle movements, Flow Yoga offers a more vigorous workout. The continuous flow of movement elevates the heart rate and provides a cardiovascular workout.
Studies indicate that more dynamic forms of yoga can improve cardiovascular endurance, much like traditional aerobic exercises (8). Yoga can help keep your heart healthy and reduce the risk of cardiovascular diseases (9).
Flow Yoga isn’t just beneficial for the body; it also promotes mental well-being. The synchronized breath and movement help reduce stress and anxiety, creating a meditative state.
Research has shown that yoga can lower levels of cortisol, the stress hormone (10). Engaging in regular Flow Yoga can enhance your mood, reduce symptoms of depression, and improve overall emotional health (7).
Practicing Flow Yoga can improve your balance and coordination. The dynamic transitions between poses require a strong sense of balance. Over time, regular practice can significantly enhance your proprioception—the awareness of your body’s position and movement in space (11).
Better balance and coordination can translate to improved performance in other physical activities and daily life especially.
In a previous post: Chair Yoga for Women Over 60, we discussed how yoga can be beneficial for seniors.
The rhythmic nature of Flow Yoga helps to forge a stronger mind-body connection. Focusing on the breath while moving through different poses brings awareness to your physical sensations and mental state. This heightened sense of awareness can lead to greater mindfulness and presence in everyday activities.
Studies suggest that yoga can improve cognitive functions and increase gray matter in areas of the brain responsible for self-awareness and attention (12).
Due to its dynamic nature, Flow Yoga can be an effective tool for weight management. The continuous movement and engaging sequences can burn calories and build lean muscle mass.
While it might not replace high-intensity workouts for weight loss, it can certainly complement a balanced fitness routine. Research on yoga and weight management has shown promising results, indicating improved metabolic rate and body composition in practitioners (13).
Last but not least, Flow Yoga can improve sleep quality. This practice helps to relax the mind and body, preparing you for a restful night’s sleep.
Studies have found that yoga can help reduce insomnia and improve the overall quality of sleep (14). Incorporating Flow Yoga into your evening routine might just be the key to sweeter dreams.
Read more: Yoga for Moms Who Need a Break: A Simple Guide
Flow yoga can feel challenging, especially for beginners. The continuous movement and fluid transitions between poses require strength, balance, and coordination.
Here are some reasons you may find Flow Yoga challenging:
Despite its challenges, Flow Yoga is a highly rewarding practice that offers an array of benefits for both the mind and body.
Also, how “hard” a yoga practice feels can vary greatly depending on the individual’s fitness level, experience, and body type. What may feel challenging for one person may be effortless for another.
Our, Toe Yoga post discusses the importance of honoring our bodies and listening to their needs during yoga practice. This is especially true for Flow Yoga, where it’s essential to listen to your body and modify poses as needed.
The “hardest yoga” is subjective; it greatly depends on an individual’s experience, fitness level, and body type. However, some styles of yoga are generally considered more physically demanding than others. These include Ashtanga Yoga, Power Yoga, and Vinyasa Yoga.
Flow yoga may feel intense for some individuals, especially beginners, due to its faster pace and dynamic nature. That said, it can also be modified to suit different fitness levels and needs. Ultimately, the intensity of a yoga practice depends on an individual’s effort and focus during the session.
Power yoga is a more vigorous and challenging form of yoga that focuses on building strength and improving physical fitness (4). On the other hand, Flow Yoga is a dynamic style that incorporates continuous movement and breath to promote a mind-body connection while also providing physical benefits (1).
While they may share some similarities, Power Yoga typically moves at a faster pace and involves holding poses for longer periods compared to Flow Yoga.
Flow Yoga is considered a type of Vinyasa Yoga (3). Both styles of yoga incorporate continuous movement and breath synchronization. Other names for Flow Yoga may include Power Flow, Dynamic Flow, or simply “Flow.” In some studios, the practice may also be referred to by its specific sequence or theme, such as “Morning Flow” or “Hip-Opening Flow”.
Flow Yoga offers a dynamic and challenging practice that combines breath with movement. Its fast-paced sequences provide cardiovascular benefits while also building strength, flexibility, and balance.
If you’re new to Flow Yoga, don’t be intimidated by the faster pace and challenging poses – remember that everyone’s practice is unique and it’s okay to modify or take breaks as needed. With dedication and practice, you will begin to flow through these sequences with ease and find a deeper mind-body connection along the way.
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