Vinyasa Flow Practice (37 minutes)

I’ve been asked about what I do at home when I practice. Here is a flow I did on my own after teaching one day. Some days I'll practice longer than others, sometimes I'll hold poses longer on one day and not as long the next. This is a great start for beginners or for someone who wants to get more familiar with what to do for a home practice. Remember to connect with your breath in every pose. If you can't breathe steadily or the breath gets shallow, back off of the pose you're in just a little to see if you can find your breath again. Take child's pose at any time during this sequence if you need rest. Put on your favorite playlist or pandora station and get flowing :]
Modifications to take if needed -
1. Plank and low plank: come down to the knees if it hurts the wrists or is hard on the upper body
2. Headstand: take dolphin pose to prepare for headstand in the future. This is down dog but on the forearms. Helps open up the upper back, shoulders, and build the strength you need for inverting.
Please feel free to ask any questions in the comment section :]

[@dawnyahowell2694]

This was exactly what I needed Michelle! Thank you!

[@thgreatEDbebop]

Namaste, thank you Michelle Weinhofen!

[@MichelleWeinhofen]

Sarah Almazan namaste 🙏🏼😊

[@Loreleeh]

So beautiful!! Thank you!

[@fannisvercsok3383]

Thank you Michelle! Please upload more yoga videos! I love them :)

[@user-ty2dq2kp5r]

You are my inspiration! Thank you for sharing this!

[@MichelleWeinhofen]

Thank you for watching! :)

[@roschelletyla19]

Finally got around to taking your practice! Just what I needed for when I can't make it to class :D I felt like I was really in the room with you, such wonderful instructions. Thank you so much, look forward to your next video!
P.s Congrats on the engagment xoxox

[@MichelleWeinhofen]

+Roschelle Charters Very nice! I'm so glad, thank you :] and Thank you about the engagement! More videos coming soon xx

[@mglrz4970]

Yay Michelle! Thanks for uploading!

[@MichelleWeinhofen]

Thanks for watching :)

[@rachelcohen2828]

Really awesome! cannot wait for you to do another one of these :)

[@MichelleWeinhofen]

+Rachel Cohen Thank you! Planning more for the near future :]

[@lyneldin98]

Lovely practice, thanks for sharing! Right after this video I actually managed to lift up into Urdhva Dhanurasana for the first time after six months of failed attempts. Perhaps your calming voice got me into the right mindset.
I was wondering, do you prefer taking someone else's class or creating your own home practice? I like to practice at home but struggle with moving forward and being creative while also focusing on the breath and the movement itself, if you know what I mean. Do you have any tips?
Hope to see more of your practice!

[@MichelleWeinhofen]

+lyneldin98 That is so lovely to hear! Glad something about your practice allowed you to try it again and come into the pose :] I prefer a combination of both. I stress to students and friends that having a home practice is important in addition to going to a studio. When I first started I would take what I was learning in class and work on it at home. Having that extra, uninterrupted practice helped me learn poses quicker. I love what I can learn from my teachers in a studio though! Taking someone else's class is my preferred method, but I also love being in the moment of my own flow all by myself. Don't worry about creativity quite yet, just focus on the poses and the breath. it's ok if it doesn't flow together the best right off the bat or doesn't feel "perfect". It will come with time. Keep practicing with videos and you'll soon start to flow with more ease and more confidently.
Thanks for watching :] Xx

[@lyneldin98]

+Michelle Arenal I can definitely agree with what you're saying. Is there a big difference between taking a class in a studio and taking one online? Thanks for the advice! I just put together a quite long and very peaceful, fun and sweaty practice. Didn't think I could do that. I really appreciate you replying, since I don't really know any yogis :) And thanks for being an inspiration xx

[@MichelleWeinhofen]

+lyneldin98 the main difference in a studio is that there is teacher there watching you and able to help you with postures and alignment when you need it. I also like the energy created in a class with the other yogis. I think a great online class will still be very beneficial and allows you to practice on your own time. Very cool about putting the practice together! I'm always happy to help when I can :] I answer questions on tumblr so fill free to ask my questions on there when they arise! Xx

[@sithu6027]

chaild's pose
cow pose
cat pose
Locust Pose
downward facing dog pose
plank pose
upward facing dog pose
downward facing dog pose
one legged downward-facing dog
lunge on the knee
crescent lunge on the knee
revolved crescent lunge on the knee
Twisted half lizard
lunge on the knee
plank pose
upward facing dog pose
downward facing dog pose
one legged downward-facing dog
crescent lunge on the knee
revolved crescent lunge on the knee
halfway lift
standing forward bend
mountain pose
crescent moon
standing forward bend
halfway lift
plank pose
upward facing dog pose
downward facing dog pose
one legged downward-facing dog
lunge
warrior 1
warrior 2
warrior 3
lunge
upward facing dog pose
downward facing dog pose
one legged downward-facing dog
lunge
warrior 1
warrior 2
warrior 3
lunge
plank pose
upward facing dog pose
downward facing dog pose
halfway lift
forward flod
gorilla
halfway lift
forward flod
mountain pose
chair pose
forward flod
halfway lift
plank pose
upward facing dog pose
downward facing dog pose
lunge
warrior 1
humble warrior
warrior 1
lunge
plank pose
upward facing dog pose
downward facing dog pose
lunge
warrior 1
humble warrior
warrior 1
lunge
plank pose
upward facing dog pose
downward facing dog pose
halfway lift
forward flod
chair pose
crow pose
forward flod
hands on hips
mountain pose
Prasarita Padottanasana A B - Standing Wide Leg Forward Fold
warrior 2
reverse crescent lunge twist
revolved side angel
Prasarita Padottanasana C
warrior 2
reverse crescent lunge twist
revolved side angel
warrior 2
triangle(19:43)
switch side
triangle
mountain pose
forward flod
halfway lift
lunge
plank pose
upward facing dog pose
downward facing dog pose
one legged downward-facing dog
lunge on the knee
crescent lunge on the knee
lunge on the knee with hands on the inside of the leg
lizard pose
lunge on the knee
pigeon pose
sleeping swan
one legged downward-facing dog
downward-facing dog with stacked hips
lunge on the knee
crescent lunge on the knee
lunge on the knee with hands on the inside of the leg
lizard pose
lunge on the knee
pigeon pose
sleeping swan
one legged downward-facing dog
downward-facing dog with stacked hips
seat
half boat pose
seat
dolphin pose
supported headstand
child pose
seat
staff pose
seated forward bend
one legged wind removing
supine spinal twist
one legged wind removing
happy baby pose
corpse pose