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Flow and Go

Intermediate II
Tracey guides you through some hip opening, shoulder strengthening and twisting before taking you into side crow. It's a fun vinyasa flow with a little bit of everything!
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Comments

Existing Comments

nadonado
nadonado
May 17, 2022
Comment:

Thank you Tracey, this is a relaxing class with some fun moves, side crow is still a challenge unless I use both elbows, something to work towards. Namaste.

carolinemc
carolinemc
May 11, 2022
Fivestar Rating:
5
Comment:

I've been loving your classes for years Tracey. This was a fantastic class. Short, spirited and so sweet. Thank you!

emilyelizabeth1283
emilyelizabeth1283
May 2, 2022
Fivestar Rating:
5
Comment:

I loved this class. Fun mix of strength and balance for a day when I'm not feeling a bunch of vinyasas. Loved it and it's one of my regulars now. Thank you!

sadutton
sadutton
February 27, 2022
Comment:

I always end up trying something new in your classes! Especially loved the low thigh stretch in this one.

deborahcb
deborahcb
February 24, 2022
Comment:

What a great flow to start my day. I love your spirit and your sequencing, especially warrior 3 to the wonderful hip stretch with our wings spread wide. Thank you

PeacefulRN
PeacefulRN
June 20, 2021
Comment:

6/20/21. Revisiting this class - enjoyable, creative sequence with some deep opening for the side body and hips. Great instructions for side crow - wish it was as easy as it sounds!! :-). Thank you.

Bethfariss
Bethfariss
June 17, 2021
Comment:

Great cueing for side crow Tracey!!! What a playful class, but still very challenging. As always, thank you for your beautiful classes.

barbkoch
barbkoch
June 14, 2021
Comment:

Thank you Tracey, I feel spacious and grounded at the same time. Even though I can't do side crow, the preparation for it really stretches out sore hips. Wonderful
pacing for this flow, I never feel rushed during your classes and your cueing is unobtrusive and soothing.

mcgrad
mcgrad
June 14, 2021
Comment:

Wonderful way to begin the day. Thank you for this lovely flow practice.

tamarellah
tamarellah
July 21, 2020
Comment:

thanks Tracey, enjoyed how peaceful this was! my first side crow too

DeWaat
DeWaat
July 14, 2020
Comment:

I loved this practice. Sparks the life in me! Thank you for spreading your peace.
You inspire me.

outdooryoga
outdooryoga
July 2, 2020
Comment:

Short and sweet, mellow yet fulfilling. This morning I came to the mat in angst but I left this practice feeling joyful and at peace, ready to start the day from a good place. Thank you, Tracey!

Karen214
Karen214
April 13, 2020
Comment:

I've been on here for I don't know how many years and this might be my first post. This is such a lovely flow, nice variety, nice pace. I just feel happy when I'm done and that says a lot because I hurt my back over the summer and wasn't able to do any physical activity other than walking for a good 6 months (and I'm a lifelong runner, intermediate yogi and triathlon finisher!). I'm finally in a place to find my strength and this video is a joyous achievement for me--especially during quarantine (on Long Island NY--the current epicenter of this pandemic). So grateful. Namaste, Tracey and DoYogaWithMe.

Yadda
Yadda
February 8, 2020
Comment:

Thank you Tracey! I love your classes and this one really hit the spot this morning. Great pace and interesting flows really helped to quiet my mind and get me into my body. I feel strong and supple and focused. Ready to start my day! Thank you.

duroc017
duroc017
October 31, 2019
Comment:

This is a very glorious practice. Put me in a great mood, got me excited for the day. Thank you, Tracey!

Omwellnessvic
Omwellnessvic
October 7, 2019
Comment:

Wow Tracey! You are amazing. Thank you for this series...I felt like I was back at Hemma <3

crepuscule3142
crepuscule3142
September 26, 2019
Comment:

Perfect half hour flow to stretch out the whole body.

Does anyone know the name of that funky move where you balance your knees on one elbow?

wanita
wanita
September 17, 2019
Comment:

A great flow for when I have a spare 30 minutes before work. Will definitely download this one. Thank you :)

Shira Salingre
Shira Salingre
August 30, 2019
Comment:

Tears of joy in my eyes. Feeling so blessed. Thank you Tracey. Namaste

Laule
Laule
August 20, 2019
Comment:

I loved it!! Exactly what did I need!! Thanks Tracey

PeacefulRN
PeacefulRN
August 1, 2019
Comment:

Spirited little practice which gets right into some balancing poses but doesn't feel forced or rushed. I loved the specific instructions for side crow....now I just need to practice it some more. Thank you, Tracey!

greena
greena
June 21, 2019
Comment:

Wonderful practice!! I've enjoyed so much.
Perfect to wake up, focus your mind and charge your batteries before leaving home in the morning!!

sng4ever
sng4ever
June 19, 2019
Comment:

Love Traci's videos and this one is another wonderful one. Great when you want to move and you don't have an hour or two for yoga.

Amanda Russell
Amanda Russell
May 13, 2019
Comment:

Loved this practice - didn't have much time, but what a lot I got out of 30 minutes being guided through the practice by Tracey. Side crow is not going to happen any time soon though!!

chromakate
chromakate
May 9, 2019
Comment:

This class was the perfect balance between relaxing your body and pushing it just enough to feel your muscles the next day. I will definitely do this one again!

knansea1
knansea1
May 9, 2019
Comment:

I plan to do this class often to build balance and strength in a good amount of time. Such great flow variations of poses that are obtainable but that I know I can grow to do better. I just wish she'd shown regular crow pose or even the "cheating" side crow since that's not going to happen for me right away. But that's just one pose to modify in an otherwise perfect class.

zoeg
zoeg
May 6, 2019
Comment:

I did this class after my typical run and it felt sooo good! I’m a beginner/intermediate and found this class the perfect level for me. I did not attempt side crow and instead opted to practice normal crow pose, so it’s definitely a class that’s adjustable depending on your ability.

meh221
meh221
May 2, 2019
Comment:

After a short yoga hiatus, this was the perfect re-entry. Gentle with some quiet challenges built into the flow. Thanks, Tracey.

Manjusri
Manjusri
April 30, 2019
Comment:

Was tight for time this morning...enjoyed this flow so much. Thank you!

phung
phung
April 30, 2019
Comment:

I really enjoyed this class...reading through the comments, I wish I had just practiced with playing with standard crow, I just didn't think of it at the time! I'm a long way from side crow, but standard may have been more fun for me to play with. This was great- even after a busy day!

aschane
aschane
April 30, 2019
Comment:

I enjoyed this practice so much, I paid for a download so I can use it as I travel overseas. I enjoy Tracey and her quiet manner of teaching. I love DoYogawithMe and the variety of practices and instructors. Thank you!