Foundations in Flow

Click the video below to watch for free or click the buttons below to purchase and view on your own device.
Own this video (Two download sizes): Large Screen ($9)Mobile Devices ($6)Audio Only ($3)
Vinyasa/Power Yoga
Your rating: None
Average: 4.8 (729 votes)
Class Description: 

This complete practice starts by warming the body, then progresses into a powerful flow, moving with the fluidity of your breath. The flow builds sequences from the earth up, while building core strength. The class ends by cooling the body with a deep relaxation.


Amazing class. Just right for
sarakoenig 1 month ago

Amazing class. Just right for the advanced beginner who wants more challenge. I love the meditation at the end. My new favorite class!

wonderful class
woolcrafter 2 months ago

Thanks Fiji. Coming off vacation this is just what I needed. It felt good to get back into a vinyasa flow with you.

Amazing. Thank you. I am new
hernanr100 2 months ago

Amazing. Thank you. I am new to Yoga and have taken 3 of your sessions. I have learned a great deal. You are extraordinary at the instructing. A great teacher. I am lucky to have found this.

Sometimes a randomly selected
karinajean 2 months ago

Sometimes a randomly selected class is exactly what the body has been craving. This unwound some tight areas in my shoulders and hips while pointing out places I need more strengthening and flexibility (hello ankle!). Thanks for the thoughtful and well balanced sequence!

Fabulous Class by One of the Queens of Yoga Figi M!
chopper 2 months ago

This is the first class I was introduced to 4 years ago by a teen in my gym, I was honoured that she thought I would be fit enough to do it with her. It was very Challenging for me to say the least but there wasn't a hope in heaven that I was going to quit even though I was old enough to be her Mom, even grandma maybe!
Well 4 years of DYWM and I can do this class nicely. It is still one of my favs and will always be !
LoveLove Love your classes Queen Figi!
Peace TW

Emms 3 months ago

This is one of my favourite classes, I enjoy the balancing poses and the lunges so much! I only have one question about the feet in warrior poses. I have understood, that in warrior one, the feet should not be in line, but hip distance apart. And in warrior two, the front heel should be in line with the center of the back foot. In this class there is not any difference made between foot alignment in warrior poses. It makes me a little bit confused, and I jump between the warriors to get my feet in a way I think is correct. I would like to hear your advice for this little flow- disturbing thing of mine! Thank you for this wonderful website, I'm yoging with you weekly. :)

Hey Emms! I had the same
gem214 3 months ago

Hey Emms! I had the same exact question as you so I looked it up in this excellent book of yoga poses that includes common mistakes and correct alignment. You were right to say that they are different; in Warrior I it says that the feet should have heel-to-heel alignment and the foot in the back should be at a 45 degree angle towards the front corner of your mat. In Warrior II the front foot should be perpendicular to the back and the back foot should be at a 90 degree angle, facing towards the side of your mat. I really hope this helps! If you'd like more detail or information about other yoga poses the book is called Anatomy of Fitness for Yoga: A Trainer's Inside Guide to Your Workout. The pictures are amazing and the descriptions have been super helpful for me. Good luck!

Conservation of movement
Fiji McAlpine 3 months ago

I am glad you enjoyed this class, it is a classic! I also love your question and in reality I could give you a dozen different answers based on what I have learned over the years. On thing that has stuck with me from a teacher I greatly admire is the idea of conservation of movement in flow style practices. This means not moving the foundations more than is needed as you flow. For this reason I move from warrior one to warrior two by simply dropping the back heel and pulling it forward and inch. This gets the back of the foot parallel to the back of the mat and has it bisected by the line of the front heel. So in short yes, I have the feet closer together in warrior one when I plan to transition into warrior two.

Loved it!
lori onion 3 months ago

Especially liked toward the end on the floor mat, the pose were you crunch your shoulders together with your knees....

Amazing class, and what a
cleofrossard 4 months ago

Amazing class, and what a place!! The message at the end was really good also, and matched the scenery :)