Flow With Me Yoga Natalia Emery Hastings

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!

This is a 50-minute Classic Flow that offers a well-rounded practice strongly rooted in breath. If you have ever wondered whether vinyasa yoga is really breathing meditation disguised as movement, you may find the answer in this class. The anatomical focus of this practice is the core, and we work on both its strengthening and lengthening, while performing absolutely no sit-ups. All core-work is seamlessly built into the flow, the vinyasa variations, and transitions during Sun Salutations and standing postures. That’s right, there will be no reps of anything. Plenty of options are given for leveling up or taking it easy. No matter which route you take, this class leaves you feeling powerful and balanced. Additionally, it offers a simple pranayama technique for immediate relaxation that you can take with you anywhere. If you have been waiting to jump back into your practice or are looking to mix up a tired routine, this class is for you. Enjoy!

This is a 30-minute Restorative Flow performed exclusively while lying down on your back. Put on some comfortable lounge clothes and cozy socks and get ready to deeply relax while addressing the needs of your hamstrings, groin, hips, and spine. This class will help you replenish your energy reserves through mindful movement and conscious attention to the breath. The flow starts and ends with dirga pranayama, an incredibly calming and grounding way of breathing. End in classic savasana or in legs up the wall, it is entirely up to you. And yes, a slow yoga class counts as a practice. We cannot just chaturanga our way to well-being. Being well requires balance. I invite you to give yourself permission to slow down and gently nurture your body and heart. Enjoy!