Flow & Go!

About This Class

This energizing morning flow class with Travis Eliot opens in Child's Pose with intention-setting and Om chanting before building steadily through multiple rounds of Sun Salutation-style sequences linking Forward Fold, Flat Back, Plank, Chaturanga, Cobra/Upward Dog, and Downward Facing Dog. The standing sequence layers in Chair Pose, Crescent Lunge, Warrior Two, Reverse Warrior, and a dynamic Warrior variation with extended arms, interspersed with Revolving Warrior transitions and Vinyasas to maintain heat. Balancing and lateral work includes kneeling side stretches, Star-pose variations, and Side Plank with optional leg lift. A Crow Pose challenge appears mid-class within a Yoga Squat, followed by Chair Twists on both sides. Core work on the back features alternating leg lifts with a twist, connecting the sequence to Manipura Chakra and self-empowerment themes. The cool-down moves through Double Seated Pigeon (both sides), Bridge and optional Wheel, Happy Baby, Plow, Shoulderstand, and Reclining Spinal Twists before a generous Shavasana. Ujjayi breath, mindfulness cues, and a moving-meditation philosophy are woven throughout, making this class equally suited to athletic practitioners seeking strength and mobility and to those looking for a grounding, meditative experience.