- Mellow
- 39 min
- Flow
- 4.9 out of 5
About This Class
Monica guides students through a well-rounded flow that begins with a grounding child's pose breathwork ritual before moving into cat-cow, threading-the-needle twists, and downward facing dog. The standing sequence builds progressively through low lunge, crescent pose, standing splits, twisting triangle, and twisting half moon — all linked by slow, breath-led vinyasas that prioritize spinal length and hip opening. A brief chair-pose series adds functional heat and balance challenge. Core engagement is woven throughout, with a dedicated navasana (boat pose) section featuring dynamic low-boat pulses. The class lands in a nurturing floor sequence: bridge pose, happy baby, wide-legged straddle, and supine twists, finishing in a restful Savasana. Throughout, Monica emphasizes the mind-breath relationship, encouraging students to use the breath as an anchor to cultivate calm and mental clarity. Props such as blocks are offered as options for standing forward folds and bridge pose support, making the class accessible to a wide range of practitioners.
Comments
24Beth
Wonderful class! Slower movements with mindful breathing helped me to challenge my strength safely and with intention. Also very calming and soothing at the same time. Thank you Monica!
dakyogi
eliz.anncarson
Monica’s calm voice and thoughtful/thorough guidance are perfect in this mellow (but at times strenuous) flow. Loved it!
Caterina
This is a little different somehow – I enjoyed the stretches at the start (especially for my early morning practice) and the dynamic movements were subtle but so strong. Overall felt slower, less happened, but a lot happened.
lagbaken
wolftread
Soothing yet challenging practice…Thanks so much Monica!!
shawna
Monica leads a thoughtful, seamlessly flowing series of asanas that will get your blood pumping and breath deepening more than you realize. She is incredibly articulate and relatable. A perfect little flow. Namaste.
Laura
Andrew
Love this one! I like the boat and low-boat poses at the end, which touch the abs. Also, I like the way it eases into the routine, without rushing into things, even though it’s a short routine.
Jennifer
A soothing voice leading a strong practice made it easier for me to challenge myself. Thank you, Monica.
mcutillo
Jill
Really nice slower paced, relaxing flow. I wish there were more like this – loved it!
Eva
Jörg
lvanscoy63
This was just what I needed. The crescent flows were tough! I could listen to her all day. Thanks!
Andrea
gwyneth graham
love the slow rhythmic style
Sunana
James
Grace Pelle
Julie
Nice flow session. Thank you.
jessicalynn0102
Catherine
Your voice calms my nervous system – I would love you to do a yin class and yoga nidra meditation (if you are ever so inclined). Your pace is perfect for this stiff body and morning practice! Thank you!!
Jill
Approachable – yes. Easy – no. Thanks for a great centering class.
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