Flow & Go #2!

About This Class

Flow & Go #2 is a vigorous, rhythm-driven vinyasa practice led by Travis Eliot that blends athletic movement with meditative awareness. The class opens in Child's Pose to set breath and intention, then builds through three progressively refined rounds of a sun-salutation-based warm-up series featuring Down Dog, Cobra/Up Dog, Chaturanga, Chair Pose, and Crescent Lunge. Mid-class intensity peaks with three-legged Down Dog balance drills, Side Plank, Sunbird, Half Bow, yogi push-ups, Dolphin, and Dolphin with leg lifts, alongside standing balance sequences — Warrior Three variations, twisting floating pigeon, and Chair Twist. Core work includes Boat Pose leg extensions, bicycle crunches, and a rope-climb crunch series targeting the solar plexus. The practice cools into Butterfly fold, double seated pigeon on both sides, and seated spinal twists before a reclining twist and Shavasana seal the session. Throughout, Travis weaves themes of presence, breath as anchor, compassion, non-comparison, and the balance between effort and ease, making this class equally suited to athletes seeking a mindful edge and practitioners wanting a full-body challenge with a meditative undercurrent.