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Simple Flow (30-min) Vinyasa

A slow flow vinyasa class created for yogi mama’s in their first trimester and ideal for anyone who’s looking for a well-rounded class to stretch and strengthen the body.

This class incorporates shapes that focus on opening the front body and back, and strengthen the glutes and thigh muscles. A slower-paced vinyasa class with Prana-flow inspired breath that connects you to an expansiveness cultivated within.

Style: Vinyasa, Prenatal Trimester 1

Duration: 32-min

Focus: General

Props: 2 Blocks

Location: Sri Lanka, Jasper House

Start with side waist opening and cat/cow undulations from a  seated position with toes tucked to open the soles of the feet.

Progress to cat/cows from table top position and progress to downward facing dog. Malasana (squat), urdhva hastasana (hands stretched overhead), utkatasana (chair pose), and Uttanasana (forward fold) gradually build heat in the body as you connect your breath to movement.

A modified Utthan Pristhasana (lizard pose) opens the side waist, inner thigh, and quadricep. Build toward Anjaneyasana (crescent lunge) with a wide armed twist and Prasarita Padottanasana (wide-legged forward fold).

Utkata Konasana (goddess pose) with pulsing squats build strength in the thighs and gluteal muscles and a longer-held Phalakasana (plank pose) builds strength in the abdominals.

Balancing postures from utkatasana and from bharmanasana (tabletop) with single-leg lifts off of the ground tests your balance and capacity to focus on a Drishti, a single-pointed gaze for concentration.

You’ll move into a supported backbend with hands at lower back and progress to ustrasana (camel pose).

Come down to ground for seated pigeon pose, reclined pigeon pose variation, one-legged happy baby pose. Savasana on back with one hand on belly and one hand on the heart.

This class was filmed in Sri Lanka, Jasper House.

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