Slow Flow & Yin — class guide

Slow the breath down before the body is asked to stay anywhere.

1. 0:00Supported restLie back with a bolster under the knees. Let the floor hold you completely.5:40
2. 5:40Gentle cat and cowThe smallest version of the movement — just enough to find the spine.3:45
3. 9:25Child's pose over a bolsterBolster between the thighs, chest resting on it, head turned to one side.5:35

Three or four shapes, each held long enough for the tissue to change.

1. 15:00Butterfly foldFeet a good distance from the hips, spine allowed to round. Rest the head on a block.9:10
2. 24:10Dragon lungeBack knee down on a blanket, hands on blocks. Find the first real edge and stay there.9:10
3. 33:20Supported bridgeBlock on its lowest or middle height under the sacrum. Nothing should pinch in the low back.6:55
4. 40:15Sleeping swanFront shin angled, hips supported by a cushion so they stay level. Fold when you're ready.9:10
5. 49:25CaterpillarLegs long, spine soft, head heavy. This is a fold to rest in, not to reach through.6:50

Unwind the holds and finish with a long rest.

1. 56:15Supine twistKnees to one side over a cushion. Let the shoulder float if it wants to.5:05
2. 61:20Legs up the wallLegs resting up the wall, arms wide, eyes closed.5:05
3. 66:25RestBlanket over you, eyes covered if you like. Stay as long as the class allows.8:35