Prana Flow Yoga

Took a Prana Flow class today in Madison. It was really hard getting out of bed this morning (got back in, actually, a couple of times), but am really glad I made it.

This type of yoga was developed by Shiva Rea and the Global Vinyasa Collective of Teachers. To read all about the style and its core teachings, give the link a go.

In the meantime, this sequence is from the class this morning. This type of yoga is full of prana-response movements; the body only comes into stillness when that is what it is called to. It is a dynamic, warming, and flowing class. Much of the "warm-up" has the class flowing in a circle. The first time the sequence is done, the circle goes in one direction (eg counterclockwise). The second repeats in the opposite direction (eg clockwise), and so on, alternating between clockwise and counterclockwise. Also, in the circles, there is a Vinyasa every time you are facing the front or back of the room, but not facing the sides.

Prana Flow Yoga

It shouldn't just be in a Prana Flow class that you listen to what your energetic body is telling you. Sometimes other things get involved (like this morning, when I thought my energetic body wanted to sleep in, but now is glad that I did not). Try to really get in there and listen to what your energy level is calling for. Some people think with their heads, others with their hearts. For today, think with your prana.

1. Sukhasana (Easy Pose)
2. With hands on knees, circle torso. Let head and neck move as well in a way that feels natural
3. Switch directions
4. Table
5. Cat/cow spine in Table
6. Circle spine in Table, moving torso to left, towards floor, to right, and towards ceiling
7. Switch direction
8. Move torso in a combination of steps 5-7 
9. Adho Mukha Svanasana (Downward Facing Dog Pose)
10. Undulate spine in Downward Dog, pedal heels, twist around. Move in this pose for 5-10 breaths
11. Tadasana (Mountain Pose)
12. *Begin circle warm-up*
13. Low lunge, right foot forward
14. Turn to left, side lunge with right knee bent
15. Side lunge with left knee bent
16. Low lunge, facing back of room
17. Vinyasa to right leg forward low lunge
18. Turn again to left, side lunge with right knee bent
19. Side lunge with left knee bent
20. Low lunge, facing front of room
21. Vinyasa to left leg forward lunge
22. Repeat steps 13-21, moving clockwise
23. Repeat steps 13-22, completing two more circles
24. Vinyasa facing front of room
25. Virabhadrasana I (Warrior I), right foot forward
26. Turn to left, Kaliasana (Goddess Pose). In Kaliasana, take your arms into Garundasana (Eagle Arms). Raise your arms and come a bit out of the squat on an inhale, deepen the squat again on the exhale. Move with 5-6 breaths
27. Virabhadrasana I facing back of room
28. Vinyasa to right foot forward Warrior I
29. Turn again to left, Kaliasana with Eagle arms
30. Warrior I with left foot forward
31. Vinyasa to return to step 30
32. Repeat steps 24-31 moving clockwise
33. Repeat steps 24-32, completing two more circles
34. Complete two more circles (one clockwise, one counterclockwise), substituting Virabhadrasana II (Warrior II) for Warrior I. Note: In Warrior II, "fly" your hands from prayer hands in front of heart to full extension, moving with the breath; repeat for 5-6 breaths
35. Complete two more circles with Warrior II sub, this time including Kapalabhati pranayama (Breath of Fire) instead of "flying" Warrior arms
36. Garbasana (Child's pose)
37. Come onto stomach
38. Dhanurasana (Bow Pose). Move into Bow rolls: exhale, roll onto one side. Inhale to extend into Bow on your side. Exhale to roll back onto stomach. Inhale to extend into full Bow on stomach. Repeat on other side. Move between full extensions of Bow on both sides and stomach for 1-2 minutes
39. Parsva Savasana (Half Corpse Pose)
40. Supta Matsyendrasana (Reclined Twist)
41. Repeat steps 40 and 39 on other side
42. Adho Mukha Svanasana
43. Come to seated
44. Urdhva Navasana (Upward Boat Pose), keeping knees bent
45. Lower 1/2 way towards floor and then come back into Boat. Repeat 6-12x, include any movements with the arms that feel natural
46. Boat twists: with straight arms, point one arm towards back of room, other towards front. Move between twists on both sides, moving with breath
47. Lie on back, taking legs and arms towards sky. Let arms and legs move any way they like, 30 seconds-1 minute
48. Adho Mukha Svanasana 
49. Kapotanasana (Pigeon Pose)
50. Roll torso over bent knee, moving body like a wave to eventually come into Supta Matsyendrasana (Reclined Pigeon)
51. Repeat steps 48-50 on other side
52. Garbasana
53. Savasana