Four Flows

About This Class

This energizing Power Flow class from Daniel Head strings together four escalating flows, each adding new poses to a familiar base sequence so the body warms gradually and the mind stays engaged. The class opens in Child's Pose with a strong emphasis on breath awareness before moving into foundational Sun Salutation-style rounds featuring Downward Dog, Plank, Cobra/Up Dog, Chair Pose, and standing forward folds. From there, the flows build through low lunge and Crescent variations, Warrior Two, Reverse Warrior, Side Angle, Warrior Three, and standing splits on both sides. The most complex sequence introduces twisting lunges, a pivot to Warrior Two, one-legged Down Dog, Wild Thing/Dancer Bridge, standing knee-to-chest balance, and Warrior Three — all linked on each leg. The pace is deliberately brisk to suit a 45-minute window, but the instructor consistently offers modifications (bent knees, hands to shins, skipping Vinyasas, Child's Pose as rest) and encourages practitioners to personalize every pose. The class closes with Pigeon on both sides for deep hip release, followed by supine spinal twists and a final Savasana, leaving the body thoroughly worked and the nervous system gently unwound.