I forgot to attach the instructions
We are doing standing leg work. Start in mountain pose and shift your weight to the right leg. With control lift your left knee. Hold your knee with your hands and we take five breaths. It’s important to focus on a focal point to help you maintain balance. Know take your hands under your thighs and stretch… Read more

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Start in mountain pose with the feet together. Sit back in chair pose. Pull in you belly and pull up your toes. Put your weight in your heels. Back is straight and you take your arms up exhale and bring your arms down with flexed elbows and back up. We do this five times. Come back up and… Read more

Take the left knee back and keep your right leg straight. With your back straight open your arms with and center your spine over your right leg and just fold forward and relax. Come back up and your left hand assists your left foot forward and take it across your right leg. Your left hand is behind you on the floor. Keep your toes pointing… Read more

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I was missing the video https://youtu.be/Ze9M04dfU6o

The Chi Flow practice is very relaxing. The breathing technique is different from yoga. You inhale through your nose and breathe out through your mouth letting your breath sound like you are shushing someone Take your hips to the right and your right hand is behind you on the floor. You inhale and take your left hand over to the back. You… Read more

For the fluid camel variation we start in the basic camel pose. Legs hips distance apart and on your knees. Start going back with a straight back and coming back forth to the starting position. We do this a couple of times to warm up the tights. Then we start the fluid camel variation by taking your right arm to your right ankle and the left… Read more

We start seated on the ground on your right side. For the side plank variation again you can have your right foot on the ground to keep your balance. Otherwise keep both legs straight as we do the side plank going up and down ten timesHolding this position we take the left leg up and the left arm over your head. If it’s available your bind your… Read more

With our hectic lifestyle it’s very beneficial to to bedtime yoga to help you unwind. Do the poses slowly and be mindful of you breath We start in cow face pose. Both hips should touch the bed. Your feet can be close to your body or for a more advance version further away from the bodySit up straight and and take your arms to shoulder height.… Read more

From downward dog take your right foot forward between your hands Keep your right knee at a 90 degree angle and your knee should be above your ankle Rest your left knee on the ground and take your hands up and really stretch backwards keeping your hands together Come back forward and take your left elbow to your right knee. Take your hands… Read more

Inversion are excellent for blood circulation and for your heart. It takes a little bit of the constant strain on your heartThey can also be very intimidating. My advice is to start from downward dog or on the forearms and as you build strength you transition to doing these on your hands. In the beginning have someone there to help you while… Read more

Self massage yoga is very important for your wellbeing By doing self massage especially at your neck it will improve your mood, get the blood flowing to your brains. It can also prevent headaches We start in cow face. Knees stacked. The beginner’s version is by just leaning on your feet. A more advanced version is by taking your hands in prayer… Read more

Before doing arm balancing and headstand it’s important to warm up firstLet’s start by doing the forearm plank, we will counterbalance this pose with puppy dog and then transition into dolphin poseWe hold all poses for three breaths and do contract your abdominals while doing the forearm plankIt’s important to have your elbows under your… Read more

This is the down dog to up dog. We start in down dog. Hands grounded to the floor. Back straight. Now we flow to up dog by remaining on the toes. This sequence we repeat 21 times. At any time you feel this is too much, please rest in child pose

These poses are a little advance for me. But I am training to get more strength in my arms and the confidence to try these poses. So I am attaching a pic of how I am training at home
Sit on the floor with your feet against the wall or a door. Keep your back straight and put your arms alongside on the floor. This is the distance from your hips… Read more

Eyes closed vinyasa is a very powerful practice. Please sit with your legs straight on the ground. Now let’s críos your right leg over your left leg. Thy to get your knees aligned. The closer your feet are to your hips the less pressure you put on your body. Gradually and with practice you will get them further apart. Please your hands in… Read more

From easy pose, take your feet forward and place them on the mat. To do the fish pose, keep your feet on the ground and lay on your elbows and tilt your head back. For the more advanced version you place your hands under your hip and keep your legs straight on the ground To go even more advanced, you place the crown of your head on the… Read more

Start in tabletop position with your knees under your hips and hands under your shoulders Take your feet back into plank position. Your should be flat as if you could put a planter on itTake a deep breath and turn to your left and balance on your left arm. Your right arm can go up or stay at your hips. Your feet can be together or you can use… Read more

Standing balancing poses are very grounding poses. From easy pose we transition to balancing on our toes. Keep your feet together and really feel the stretch in your toes. Keep your back straight and have your booty as close as possible to your heels. Find a focal point just in front of you at eye level. Hands in prayer in front of your… Read more

Seated in easy pose we will do the seated spinal twist on either side. Place your left hand on your right knee and your right hand behind your back on the floor. Take a deep breath, keep your spine erect twist your spine right and look over your shoulder. Breath and untwist. But not all the way. Again take a deep breath and we repeat the… Read more

Please be on your hands and knees. Knees under your hips and hands under your shoulders. We now transition into downward dog. From down dog bring your right leg forward and we transition into a low lunge. Place both hands on the inside of your right leg and take your right foot into a 45 degree angle. You can stay in your hands, go on… Read more

To do the half split we start in mountain pose. Stand with your feet hip distance apart. Please refer to your bone structure and not your actual hips. Ground yourself, pull your kneecaps up and hands by your side. Fold over and bring your right leg back and go in a low lunge. Take yourself back and straighten your left leg and keep your right… Read more

Thank you, I will try that 👍

The inner thighs is a muscle that is hard to train. Commitment is key to bring flexibility to this muscle. We will do the wide leg split and transition into frog. Stand with your legs wide and squat to the right, keep your left leg straight and keep your toes up. We stay for three breaths and repeat the same exercise on the left. Bring your… Read more

We start with fire breathing in easy pose. You can also do this sitting on your feet or in your knees. Whatever feels comfortable for you. Please blow your nose first. Put your hands on your belly to feel the connection. Close your eyes and breath forcefully using your belly 100 times. It is intense and invigorating. You will sweat. Now… Read more

In the mantra vinyasa flow sequence we hold a pose and repeat the mantra corresponding to the chakra 7 times each. The mantras are, lam, van, ram, yam, ham, aum and om. Please sit in easy pose and take your hands in prayer above your head. Take a deep breath and let’s start at the root chakra and work our way up to the crown chakra

I am having troubles attaching my video

Hi, I have experiencing a lot of issues when I want to attach a photo. It takes a lot of going back and before the picture gets attached. And as for my videos. I have tried every possible way to to this. Will it be a problem if I just mention in the assignment that I wasn’t able to attach pictures or videos?

Stand with your legs wide apart. Turn to your right. Your big toes to the small edge of the mat. Turn your left toes to the left edge of the mat. Breath in, breath out and bend your right leg. Try to keep a 90 degree angle in your knees. Most importantly, your knee should be above you ankle. Take your arms up. Your right arm straight forward… Read more

Eagle pose can be done seated or standing. We will do the seated variation. From seated position cross your right leg over your left leg in cow face. Then open your arms wide and bring them together and cross your right arm under your left arm. Try to bring your palms together. You can also place the back of your hands together. Do whatever… Read more

There are so many powerful breathing techniques available to us. It is always to start your practice with a breathing exercise before meditation. This will calm the mind so you can center yourself. Start with your legs crossed in a seated position. Also available seated in a chair with your back straight. Put your left hand in mudra by placing… Read more

When doing the revolved seated angle pose, take a deep breath in and start seated with your legs straight on the ground. Keep your left leg straight breath out and cross your right foot over your left leg. Keep your back straight and bring your knee as close as possible to your chest. Wrap your right arm around your knee and twist to your… Read more

Today we will do sun salutations A, B and C. Go deep, clear your mind and be aware of your breath. Try to keep up. Whenever you feel out of go into child pose. To do the low lunge, keep your left leg at a 90 degree angle and your right knee on the ground. Try to stretch your thigh to really open it up. Take a deep breath and curl your back… Read more

One of the fundamentals is to be deeply connected with your breath. To do the cow face pose try to align your knees above one another. To make this pose easier you can sit on a cushion or towel. Try to bring your feet closer to your body but please honor your body. With more practice the easier it gets. Bring your hands in prayer and we will… Read more

Thank you Dashama for being you. And I am so grateful to the universe that our paths crossed and to be part of such a supportive and loving community.

XOXO

Thank you so much. The attachment to your text is so beautiful and it really touched my heart and soul.

XOXO

Welcome Nela. The live zoom meetings are so much fun. And congratulations.

Hello everyone,

My name is Monique, I live in Curacao in the Caribbean.

I have been doing yoga and meditation for the last three years. I feel so blessed to be part of this tribe and for all the valuable information I keep receiving. Doing yoga and meditation is such a personal journey and I have discovered so much about myself. For years I…

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Hi Emily,

Welcome to the Flow State. I started in January this year and, it is one of my best decisions ever.

Sending you lots of love.

Monique