URBAN YOGA FLOW #3

About This Class

Urban Yoga Flow #3 with Travis Eliot is a high-energy, heat-building class that weaves together dynamic standing sequences, continuous vinyasa flow, and targeted hip and spinal work into a cohesive 31-minute practice. The class opens with sun-salutation-style warm-ups — mountain pose, forward folds, floating cobra, and downward-facing dog — before progressing into a vigorous cardio block of repeated crescent-lunge-to-vinyasa cycles designed to stoke stamina and internal fire. Arm-balance work includes forearm plank with knee-to-tricep holds and crow pose, while the standing sequence explores warrior-adjacent shapes, extended triangle, twisting triangle, twisting half moon, and standing splits on both sides. Deep hip opening is addressed through pigeon pose and yoga squat with optional bind, complemented by quad stretching and three-legged dog variations. Chair pose and chair twists add a strength and spinal rotation element. The class closes with a seated forward bend, happy baby, supine leg lifts, and spinal twists before savasana — leaving practitioners both wrung out and deeply released.