Slow and Controlled Hatha and Core Flow Full Body Yoga Practice

Carole Carter from Living Lotus Online on yoga mat demonstrating crescent lunge on the knee Anjaneyasana with arms behind head

Slow Core Flow

In this class you explore the strength & power that comes from slow & controlled movement. This class will improve your body awareness through gentle core work. Grab 2 X Yoga blocks & a bolster.

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A soothing end to the series, blending soft stretches like Reclined Butterfly (Supta Baddha Konasana) and gentle Supine Twists, concluding with guided Body Scan Relaxation in Savasana. This offers a full-body reset with an emphasis on rest, recalibration, and integrating the benefits of the whole series. It’s a perfect reminder that rest is a key part of sustainable strength.
Focusing on the upper body, we’ll practice Puppy Pose (Uttana Shishosana) and Cobra Pose (Bhujangasana) to gently open the chest and counteract rounded shoulders. The sequence includes Thread-the-Needle to ease shoulder tension and promote spinal rotation. This helps undo upper body tightness while reinforcing strength and stability through the shoulders—perfect after long hours at a desk or computer.
A breath-led flow linking Cat-Cow (Marjaryasana-Bitilasana), Sun Salutation A (Surya Namaskar A), and gentle Lunges to cultivate rhythm and presence. This focuses on how breath can guide movement and ease transitions, making it a great tool to reconnect when feeling scattered or stressed. You'll leave feeling smoother in movement and calmer in mind.
This slower uses Chair Pose (Utkatasana), Warrior I (Virabhadrasana I), and Goddess Pose (Utkata Konasana) with longer holds to build endurance and inner resilience. We’ll explore how to soften around effort, building strength not just in the body but in your mental focus. Expect to develop patience, awareness of breath under stress, and the rewarding feeling of meeting challenge with calm.
Targeting common areas of tightness, this combines Low Lunge (Anjaneyasana) sequences with longer holds in Seated Forward Fold (Paschimottanasana) to gently stretch and open the hips and hamstrings. You'll explore how grounding through the feet and hips can help release lower back tension, leaving you with a more open, supported lower body and easier mobility for walking, running, or simply standing tall.
We’ll focus on cultivating deep core strength through postures like Boat Pose (Navasana) and Forearm Plank, with an emphasis on slow, controlled holds rather than fast reps. The also includes Supine Pelvic Tilts to connect breath with gentle core engagement. This approach helps you build functional core support that improves balance, posture, and reduces strain on the back in everyday activities
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