MIKKI TROWBRIDGE YOGA

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5 minute flow created to help get you out of your mind, and down into your feet, and ultimately into your body. Utilizing movement, breath and asana to help ground our sometimes crazy monkey mind. This is a level 2 steady flow class.

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On my list of top requests for class is upper back release. Between our desks, our cell phones, our steering wheel, and how much we just tend to live in our brains … the upper back gets very neglected and very tight. Here is a mini sequence to help get the upper back moving and to release some of the typical tight spots. Pick one or two poses from this sequence, or do them all. Either way, your upper back will thank you.

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For those days when you need a good dose of steadiness and grounding – but you don’t have time for a full practice. Take 10 or 15 minutes and move through this mini-sequence to get you back to feeling like you can take on the world and accomplish what you need to today.

steady + grounded yoga flow

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20 minute core-focused flow to prep the body for 1 legged balance poses – specifically Warrior 3. This is a level 2 steady flow class – meaning that very little instruction is given on HOW to do the postures – and is more focused on getting you moving and connected to your body/breath.

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I hear this all the time … “I’m not strong enough for crow pose.” And sometimes … SOMETIMES, that’s the case. But honestly, more often than a lack of arm or core strength, the limiting factor in crow pose is flexibility in the hips. Next time you want to work on crow pose – try focusing on strength a little less, and shift your prep work to your hips.

Here is some of my favorite hip prep work for crow pose. You could use this as a partial sequence, or sprinkle some of these poses into your home practice. See below for notes on each posture.

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It’s the middle of your day. Maybe you’ve been sitting at a desk. Maybe you’re super stressed out. Maybe you can’t focus to save your life. And you know you should practice yoga – it will help – but you just don’t have time. Take 5 minutes to move and breathe, and you’ll feel better, I promise.

Here’s a mini sequence that you can use for a 5 to 10 minute break. Length depends on how long you hold each pose. If you don’t have a block for the final pose(s) – you could use a rolled up blanket, a stack of books or any object that will give a slight elevation to your hips.

See below for some additional notes on the sequence.


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27 minute hip opening flow – building to lizard variations and an option for Eka Pada Koundinyasana II. This is a level 2+ steady flow class including cat/cow lunge variations, Triangle and Warrior 2, and a nice blend of strength/stability and flexibility work. Expect to spend some time in squats and lizard poses. An optional Forearm Stand is also included.
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25 minute Rise & Shine flow meant for the start of your day – but honestly, this video could be used anytime during the day when you need to move and energize the body and the mind. This practice builds to camel pose, so is generally a front body opening class. This is an all levels class. Happy Practicing!
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75 minute vinyasa yoga playlist, originally created for Rock the Flow at Indigo Yoga on January 10th.

All of my class playlists are public and can be found on Spotify. Follow me here: https://open.spotify.com/user/mikkitrow

30 Minute steady flow that focuses on opening the side body, shoulders and hips to prepare you for mermaid (or merman) and dolphin or forearm stand. This is intended as a Level 2 flow class – but lots of options are given to make it all levels.

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20 Minute Slow & Steady Flow – for those days when you just want to move with your breath and need to hit refresh.

The movements and transitions in this sequence are slowed down a bit – but nothing is held for more than a couple breaths and therefore there’s not much explanation or instruction of poses. I don’t recommend this class for beginning yogis.
I also give several options in class – including handstand and arm balance options if you want them, but I always give alternatives if you don’t.

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30 minute Layered Flow which gives us both an opportunity to hold postures and to flow with our breath. The holds are meant to give us space to build integrity and to focus on alignment. And then the movement challenges that integrity. Can we build safe postures in stillness and then maintain that awareness and alignment as we start to move with the breath?

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