Flow With Me Yoga Natalia Emery Hastings

This is a 40-minute Classic Flow. This class features a well-rounded, continuous flow that invites you to connect not only with the breath, but your whole expansive being. Move, feel, breathe, enjoy. That is my mantra for this class. We flow through a slow warm-up, then proceed on to Sun Salutations emphasizing posterior chain strength, and then settle into dynamic standing postures that twist, expand, and open. We wrap up with gentle hip opening and backbending, and coast into a peaceful savasana. Modifications and options are offered to help you listen to your body and honor its needs in each moment of the practice. Enjoy!

This is a 30-Minute Gentle Flow. This class is my offering to the mood of “I can’t even”. Wear your socks and pjs and lie down on the carpet or on your bed. No mat or athletic clothes needed. We will stay close to the ground (mostly on the back) and get lulled into relaxation and ease with simple, satisfying stretches and lots of mindful breathing. Don’t overthink it. Just lie down and let me guide you. Ideally done in the evening, this class can be enjoyed whenever you need a restful pause. If you need a few moments to yourself and have zero energy to spare, this class is for you. Enjoy!

This is a 35-Minute Gentle Flow. Whether you have had a sedentary day or a day full of active pursuits, this breath-focused class will address it all and restore physical comfort, presence, and inner peace. We begin with a few mellow half- sun-salutations, savoring the easy inversion bliss of the forward fold, then move on to lengthening/opening the front body and un-creasing the hip fold with sphynx, bound locust, and three rounds of bridge. The rest of class is focused on hip opening with reclined figure 4 stretch, runner’s lunge, and half- pigeon. Extended child's pose invites us to draw inward and to settle there deeply. We finish with presence-building seated stretches and a few moments of calming breathwork. If you are looking for a serene vibe and a way to unwind physical and mental tension that accumulated during the day, this class is for you. Enjoy!

This is a 35-Minute Power Flow. We begin standing and proceed right into a ladder flow practice - each round of Sun Salutations progressively builds on the previous one. We revisit postures again and again, while growing our range, strength, and presence. We do not stay in postures long, and this is a true breath to movement practice. The framework of this flow consists of lunging Sun Salutations, and each time we come through, we add on power transitions, prone backbends, standing postures, and balance postures. We build up to extended hand to foot pose (utthita hasta padangusthasana) and full side plank (vashisthasana). This class winds down with twists, side body lengthening, and a tad of corework. If you are looking to move, breathe, and be challenged, this class is for you. If you don’t feel like being challenged, this class is still for you because, as always, lots of modifications are offered. Enjoy!

This is a 45-Minute Classic Flow. We start standing, and we don’t stop moving for the next 40 minutes. This class is a tribute to a centering, movement-as-meditation practice. We cover virtually all the standing postures, so if you are a fan of warrior sequences, this may be your kind of class. The pace is the pace of measured breath. The difficulty level is accessible to most. The experience overall is what asana is all about - returning to the body again and again, feeling the breath, noting the heartbeat, and being fully present. If you are craving a deep in-the-body experience through yoga, this class is for you. It offers a well-rounded asana practice grounded in the vinyasa tradition. Enjoy!

This is a 35-Minute Classic Flow. This nearly-continuous flow is my answer to requests for a shorter comprehensive practice. We begin standing at the top of the mat and continue moving until savasana is cued. The pace of this class is steady but sustainable. Lunging Sun Salutations provide the structure for the flow, and powerful, balance-based transitions challenge our habitual Vinyasa patterns. You will have a chance to pick your own adventure in getting back to downward-facing dog again and again, so feel free to mix it up and diversify the stressors on your body. Plenty of standing postures are offered in addition to standing hip opening and hip strengthening postures. We wind down with seated postures, bridge, easy reclined twists, and ball pose. If you are short on time, but would like to be long on non-frantic asana, this class is for you. Enjoy!