Strong, short flow

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Anstrengung:

Dauer:33 Min.

Level:
Sportliche Anfänger, Mittelstufe

Hilfsmittel:keine

Stil:Vinyasa Flow

Lehrer:in:Jeff Phenix

We begin this strong flow with a reclined centring before upping the tempo with some core work and fun handstand hops. We then move into a lovely, hip opening sequence - including lunge twists, reverse Warrior, Trikonasana (triangle pose), Parsvakonasana (extended side angle pose) and Wild Thing - with some long holds to help us tap into our strength and expand our energy. Ending with pigeon pose variations, seated twists and calming, grounding forward folds.

Part of the 21 Mornings with Yoga - season 2 Program

Lehrer:innen

Jeff Phenix

Jeff is an experienced London-based yoga teacher who teaches dynamic classes with a mindful approach. He enjoys being creative and experimental - working with a variety of themes, ideas and sequences.

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Trisha22.01.2016

Great stuff, Jeff :) I loved the flow from Crescent to Trikonasana. Felt lovely! Thanks Jeff and Kirsty!

Jeff31.01.2016

very very welcome trisha - glad u appreciated!

Lolita25.01.2016

Thanks Jeff for a energizing class. I Enjoy your humor (:

Jeff31.01.2016

u r most welcome lolita...are u left handed or from Arabic background? :) Hope u get my joke!

Anne Berit22.01.2016

I can't do full chaturangas and handstands first thing in the morning! My mat offered no grip, my feet sliding (anybody got any good cleaning tips for a liforme mat...?) this was quickly turning into a not so wonderful morning. BUT!!! What have my yoga practice taught me, if not that anger and frustration are reactions to things already in the past! So, full focus and keeping in mind what Sandra told me in her class about listen and regulate, I am happy to report that I was soon back on track and enjoyed this class thoroughly :-) In fact, I felt so good, that watching the unbelievably graceful Kirsty made me think I should make a video of myself. It would of course be considered yoga blooper video of the year!!! Hah! Finally, I found my niche! Have a good one, people :-)

Anne Berit22.01.2016

Thanks for the tip, Jocelyne :-)

Anne Berit31.01.2016

Thanks Jeff, I did not miss the options for modifications :-) Modifying any practice to my abilities does seldom require given options, they happen out of necessity :-) And to clarify, my opening "out burst" was written in a jokingly manner :-)

Jeff24.01.2016

Thanks anne, I'd like to see that video!

Jeff31.01.2016

and just to clarify - in case u missed it.. there where modifications... i.e. working towards chaturanga on the knees...and just doing little bunny hops to wake and shake things up and only work towards a hand stand if u want or can!

Myrthe22.01.2016

Love reading your comments Anne :D

Tannis22.01.2016

haha! I'm with you on adding myself to the bloopers video for some of my epic losses of balance thanks to some mild benign positional vertigo. My husband affectionately calls me "Wobbly". I keep him thoroughly entertained.

Jocelyne22.01.2016

Hello Anne; I don't know if it would work for liferme mat but I thought I'd share anyway. I mix white vinegar with water in a bottle, add a few drops of essential oil (for the nice smell, so of your choice), and then I spray it on the mat and wash it with it. Thank you for comments that always bring a smile on my face!

Kirsty22.01.2016

"unbelievably graceful"?? Really? Thank you, Anne, that made my day :o) We all love reading your kind and wise words, have a lovely day x

Alejandra09.02.2016

Fantastic class! :-))

Jeff14.02.2016

Fantastic comment alejandra!

Teresa08.03.2016

Jeff, I am still completing the 21 Mornings of Yoga :) and due to the title stating a "strong flow" I watched it yesterday, before doing the practice today. It appeared to be too much for my older, larger body and I was apprehensive. However, I loved the flow! My body, with your clear instructions, knew just what to do. I felt light, strong and fluid. I was even able to bind! I also released an enormous amount of tension and anxiety that had gathered in my heart space. Handstand, or headstands, are unlikely in my future, but I loved pretending I was doing them as I lifted my feet a few inches in the air. Thank you. Terry

Jeff19.03.2016

reading this made my day teresa! thanks so much for sharing and glad u were brave and open to explore... keep doing it and surprising yourself - much love...

Jill23.01.2016

Enjoyable , thank you

Jeff31.01.2016

thanx jill!

Andrea23.01.2016

Thank you Jeff and Kirsty for this lovely morning practice. It's always nice to practice with you :-) Namaste

Jeff31.01.2016

thank you andrea! - kirsty's great isn't she - very inspiring!

Jocelyne22.01.2016

Thank you for this nice flow. It feels good!

Jeff31.01.2016

most welcome jocelyne!

Ludovica22.01.2016

Very invigorating yet peaceful and mindful class! Thanks a lot!

Jeff24.01.2016

Glad u enjoyed it ludovica!

Christine W23.01.2016

Hi Jeff! Thanks so much-this is my favorite flow sequencing. I find myself doing that flow when I take a break from classes and go about things on my own. Absolutely loved it, as I do all of your classes. I find myself making the "swooshing" sound when floating up or heading down to my chaturanga!! Thanks again. All my love, Christine

Jeff31.01.2016

fantastic to hear christine... keep swooshing!

Laura23.01.2016

I found the beginning of the class a little hard on my core as first thing in the morning, probably because I started my day and my yoga practice at 5:00am (2 hours earlier than usual), but past the first 5 minutes, the flow went better and better and my body thanks you for that. I very much loved this flow in the end and I will certainly repeat it again and again, perhaps in the evenings with much warmer and less stiff muscles. Your level of flexibility in the hips is amazing Jeff! Have you trained in ballet or contemporary dance in the past? Thank you again, namaste! x

Jeff31.01.2016

ouch! thats an early start...always a little hard to get going at that time isn't it? Glad that it worked so well for you...and no i have not done any ballet or dance in the past - thats just cheating isn't it?! ;) (i am so joking!) - i did lots of sports as a kid and had to work over a long period of time for my flexibility...although i grew up in malaysia and was used to sitting crossed legged on the floor probably more than a typical westerner? and had reasonably open hips i guess...before coming to the UK when i was 11 and then stiffening them up!

sally18.11.2016

Loved this class! I feel stretched and challenged but also calm! And open! Thanks Jeff!!!!!!

Jeff19.12.2016

thanx sally ! Glad u appreciated...

Stasha22.01.2016

A bit of juggling reaching for eyeglasses to watch iPhone screen when my hearing failed me but nice overall. Thank you Jeff.

Jeff31.01.2016

yes i would recommend the 'big screen' experience stasha!

Judit22.01.2016

I can see why this would be a bit too vigorour at 5 in the morning but as I did it at 10 am, it was perfect for me. Some of the classes in this series felt like they were only the warm up for another class, but this practice felt complete. I loved the core work, I was just thinking this morning that my core looked neglected. Thank you Jeff.

Jeff31.01.2016

thanx judit! I am not a fan of teaching these shorter classes for exactly that reason but i will endeavour to do so and make them a more complete practice rather than a short warm up...

Maria22.01.2016

Strongish yet lovely class! Thank you, Jeff! It's always a pleasure taking your class!

Jeff24.01.2016

Thanx maria!

Jo22.01.2016

Wow, that beginning core work got the fire going! Loved the strong energy leading down to pigeon and twists- feeling warm and relaxed. Thank you Jeff and Kirsty.

Jeff31.01.2016

good stuff jo - glad it got you going!

Mary22.01.2016

Thank you!

Jeff31.01.2016

thank you mary!

Gael22.01.2016

Really nice and unusual to glow with you in the morning! Thanks for your playful approac,, i was like a child, it feels good

Jeff31.01.2016

thanx gael - we lose that child like quality sometimes as we get older... so keep re-discovering it!

Marjetta22.01.2016

The tempo took me a bit out of my comfort zone :). Feeling nice and awake now. Must admit that I can't always hear your voice clearly, I don't know if that's because of the mic or the tone of your voice (or my ears ;)

Jeff31.01.2016

yes - its always good to occasionally take yourself out of your comfort zone...and maybe its my accent?! there where a couple of times where i was lowering my tone to get a mellow vibe and it got quite quiet i guess...i also find my mac doesn't have great sound and i want to make it louder!

Cosima30.01.2016

Thank you Jeff and Kirsty for this lovely class! Jeff, I really like your humour and how one can see that you enjoy yourself while teaching. Also, the little hands-on-corrections were very helpful too me!! Kirsty, it is indeed a joy to watch you move, I nearly forgot to move myself :-) Thank you both!

Kirsty08.02.2016

Thank you Corina - I'm really touched by your lovely comment!

Jeff31.01.2016

lovely comments corona thanx - i am lucky and blessed to do what i do so i just appreciate that :)

Kelly11.02.2016

Thank you.

Jeff14.02.2016

Most welcome kelly!

Cal A Bunga18.02.2017

Awesome yoga express drive thru edition ha ha ha! I was feeling a little lazy today and this class just hit my lazy spot! Next you really need to do a class workshop on that wild thing to full wheel pose, so I can scare kids on halloween, I will tell them that I’m the exorcist ha ha ha! Mucho luv for you and Kirsty! ॐ

Cal A Bunga19.02.2017

Hey Jenny, I miss your smiley face, mucho luv to you too lady! ॐ P.S. You need to start doing some classes again with us! :)

Jenny19.02.2017

haha Cal I do love your comments! They always make me want to do the class :)

Sarah22.01.2016

Also found myself and my mind slipping all over the place initially but this lovely class helped me bring both back to a calmer place! Thank you Jeff.

Jeff31.01.2016

glad to hear it sarah thanx!

Rhonna22.01.2016

Oh my, that was absolutely fantastic. I loved the class, the flow, your voice, the gentle encouragement, and the options for different abilities. Absolutely wonderful. Thank you.

Jeff31.01.2016

music to my ears rhonna - so glad to hear that!

Sofia22.01.2016

Ask and ye shall receive! Thanks for this great class. Will keep as favourite. More of this please!

Jeff31.01.2016

ok sofia - i am not used to doing these shorter classes but will try and do more... thank you for your comments!

David20.04.2016

Thank you :)

Jeff24.05.2016

welcome david!

Bitsy18.02.2016

Truly loved this class...thank you

Jeff19.03.2016

music to my ears bitsy! thank you

Bitsy16.02.2016

This was a really good class. We were afraid when we read about it but then once we had begun, we got into the flow. We did fall over a few times but it loosens and strengthens and afterwards, it feels very good. I liked the pace which wasn't so fast that we felt like morons, but fast enough to challenge. Thanks Jeff!!!

Leda22.01.2016

This may be a tad too vigorous for some of us.... My bad for not being more careful, of course, but I hurt my lower back quite badly. Funny thing it only got really painful a couple of hours after the practice.

Jeff31.01.2016

sorry to hear that leda... it is very difficult when the teacher is not present with the student to keep an eye on what u r doing... it sounds like you did over do it - and probably had poor alignment or technique when doing something...probably the core work? Need top not collapse and strain the back - pls next time listen to your body and also esp instructions and options to do simpler versions and earlier stages of exercises rather than doing the hardest options!

Lotte25.01.2016

That provoked sweat. Felt good though. Maybe I'm ready to do some more of the more demanding stuff again. thank you and happy Monday

Jeff31.01.2016

glad to hear it lotte- we can surprise ourselves and find that what we initially thought was challenging becomes much easier with regular practice that challenges our edge a little...

Marsha23.01.2016

I had a difficult time keeping up with the flow towards the end before the pigeon postures. Overall very invigorating.

Jeff31.01.2016

keep practicing marsha and i 'm sure it will get easier!

Ela29.01.2016

I didn't think I would be able to keep up with this class but I managed quite a bit surprisingly. I'm very stiff in the side opening moves but loosened up for the flow. So thank you, I challenged myself and feel better for it.

Jeff31.01.2016

nice to hear that u r surprising yourself ela - well done! and keep it up

Merry22.01.2016

8 hours later and I am still enjoying the effect of this "get up and go" class. Really nice. Thank you, Jeff and Kirsty.

Jeff31.01.2016

ooh - i love to hear that people are taking their yoga into every day life - thins merry!

Carol09.03.2016

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floor10.03.2016

Hi Carol, I've sent you an email about this so please check your messages :)

Christopher04.05.2016

Great class, excellent stretching and fantastic for the hips Thanks

Jeff24.05.2016

thank christopher!

Vanessa20.08.2016

To hard for me this one.

Jeff19.12.2016

hey vanessa - see comment i made to kay in her message below - think people don't listen to the options i give and just try and do the harder stuff - u have the option to keep it mellow and gentler!!

eleni24.07.2016

More awake but feeling calmer too.Great as always Jeff. Thank you

Jeff19.12.2016

nice one eleni!

Jocelyn08.06.2016

Definitely a challenge for me this morning! I'm feeling the burn :-)

Jeff08.06.2016

nice to have some heat in the morning jocelyn!!

Pame17.05.2017

Love it! Thank you Jeff :)

Angelina31.05.2017

Excellent class! I did it at 9pm and I was quite lazy before I started, but the class was so much fun. Thanks Jeff I trully enjoy all your classes and your teaching style. Namaste _/\_

Kay23.10.2016

not all levels

Jeff19.12.2016

just to clarify kay - open level means u don't need to do everything! The binding etc is optional (just stick to the simpler 1st thing i suggest or even rest!) - not expecting u to do hand stands - just try a little bunny hop - even if the foot barely lifts off the floor! Don't get discouraged - just work at the stuff this appropriate for you...

Ceri11.12.2016

If I'm honest, I felt a bit as if the teacher hadn't truly prepared for the teaching objectives for this class and kept changing his mind about what he wanted us to do, which distracted from the calmness of the class for me. His student also had to look at him at several points during the class for clarification of what he meant (so it wasn't just me!). Sorry, but not my favourite class, I felt it needed more clarity.

Jeff19.12.2016

wow ceri! sorry u felt that way and u needed to make these comments - had to look back at the class as i wanted to understand what i could have done better but i am not sure i understand why u say what u did - i had prepared what i was going to do and i didn't keep changing my mind...just giving a few different options throughout as its open level class and deciding what is best to say and include at times - think once or twice i had a slight hesitation added to/amended/changed what i was saying as that happens when u r teaching - u get that in the moment inspiration at times... sorry if that seemed like i didn't know what i was doing! I don't know if u were comparing to some of my other classes? Or maybe i just don't come up to your high standards! ;) Believe me - i'm just trying to do my best and i feel pretty happy with the class - i would hold my hands up and admit u were right but in this case, i just don't think your comments are very fair ! Sorry it made u feel that way...

Joan19.06.2018

Always nice to get to know more teachers! Thank you for this strong challenging flow!

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