Slow Flow: Focus on Transitions

Guy Friswell
Instructor Guy Friswell
Average: 4.8 (21 votes)
If you're having issues with the player:

In this class, Guy helps you explore the transitions between several common poses found in flow-style classes: child's pose, table top, plank, and downward dog. This class was designed with seniors in mind but, with a focus on economy of movement and proper alignment, it is the kind of practice that can benefit practitioners of all ages and levels. Check out some of Guy's other slow flow classes like Slow Flow: Seated Practice, or Slow Flow: Focus on Knees. Oh, and please don't take Guy's photochromic lenses personally. He's only hiding from the sun, not you!

Equipment: None
Style: Gentle Yoga, Hatha Yoga, Slow Flow, Yoga for Seniors


terri53226 2 months ago

Enjoyed this practice and the clear and concise explanations of the transitions. Correct alignment is key for enjoyment and safety in yoga and I'm glad you emphasize that. Thank you.

armoniaecelestium 3 months ago

Thank you for this class! I have been intimidated by flow classes and have been sticking with slower ones, but now I want to try one because it felt so good to flow through poses with the breath.

PianoWire 3 months ago

This tutorial was very helpful because most flow classes move so quickly the teachers almost never explain how to transition and often don't say how to breathe during every transition. Thanks for the thorough explanations.

Flexibility limitations make conventional child's pose too intense for me, to the point where I feel I'm risking injury. Splaying my knees to the edges of the mat makes the pose more accessible and tolerable. To transition from tabletop to this spread-kneed child's pose, I've tried spreading them one knee at a time, but that takes a while and feels inefficient. Although it takes a bit more effort, it feels smoother to raise my hips so my knees come off the mat, spread both knees simultaneously, and "land" them on either side of the mat as I lower my hips--one extra motion sequence instead of two. Any other suggestions?

oakhazel 7 months ago

Very efficient way of transitioning. Thank you. Love the chimes each time.

qwerky 7 months ago

Brilliant demonstration and explanation of how to do these building block poses. I currently have a torn meniscus on one knee and hamstring tendonitis on the other leg. What recommendations do you have for people like me who can't sit back on their heels in hero's pose?

Guy Friswell 7 months ago

Thanks for your feedback! Regarding your knee and hamstring injuries, the first thing I'd say is that I'm only a yoga teacher -- my suggestions can't replace the guidance of physiotherapists, physicians and other certified movement professionals. If you haven't yet sought input from a qualified professional regarding safe movement and recovery from injury, that would certainly be a good place to start. The second thing is that I've actually had a torn meniscus and subsequent arthroscopic surgery. I spent a lot of time adapting my movement practice both before and after repair. And the biggest lesson from my experience was simply to listen to -- and respect -- the feedback that my body was giving me. So, with all these caveats, instead of going back on your heels in hero's pose, only go so far back as is accessible and safe given the feedback that you've received from both your body and your movement professionals. This could mean that your knees are only bent maybe 90 degrees or even less. No worries, simply keep them bent safely and as long as possible as you shift back and up. Allow your body to repair, and slowly progress from there. Hope this helps and happy practicing!

PeacefulRN 1 year ago

Wow - this was a truly unique way of transitioning through poses that I have done "on automatic" for so many years. It really required me to focus on the movements and each pose felt very fresh and new done in this way. Thanks for this short class! I'm looking forward to experimenting with using them during a flow class.