Sebastian Brosche · 34 min · 3,400 words
Previously titled: Uniao Flows
Hello guys, it's time for one of our oldest but goldest. This was one of the first type of classes that we taught back in the days. Uniao Flow. It's biased towards a martial arts studio where we wanted people to be able to get the same effect from a class that they would from sparring.
So this is in a way sparring with yourself. I wouldn't put all of the things I put in this class into one class, but I'm giving you many options so you can take out like maybe 30-40% of this class and have a really good class. So this class is going to be extremely challenging for you and your self-practice. But bear in mind that you can take snippets of it and add into a normal vinyasa class to make it spicy.
So this is all spice. This is basically a whole bowl of spices and not so much rice and beans. Keep that in mind. Let's start in child's pose.
Taking five breaths in child's pose. And then engaging your arms, rolling spinal roll into a back bend. Up dog with your knees down. And then tucking your toes, rolling back to down dog.
Wiggle your hips in down dog. And then from down dog, rolling through the spine into up dog again. Taking an inhale. Starting from the start in child's pose.
Keep repeating this child's pose to up dog. And from up dog to down dog. And then reversing. Down dog to up dog.
Back to child's pose. On your own, one more round. And then place your knees down. Sit on your knees, shake out your wrists.
Then sweep both arms on the floor in front of you. And lift one arm over your head. Sweeping the arms over the other way. Big circle with shoulder.
From side to side. This is not something we do in a normal yoga class. And that's why normal yoga classes are missing out. Because this is juicy exercises.
One more on each side. And then stop in the center. Interlacing your fingers, lifting your chest. Take an inhale.
And as you exhale, round your spine and push your knuckles forward. And then inhale, flip your wrists. Lift up camel pose. And exhale, sit back down.
Inhale, lift your chest into your palms. Exhale, push out. Inhale, lift everything up. Exhale, sit back down.
Inhale, lift your chest. Exhale, round your spine. Inhale, flip it open. And exhale down.
One more on your own. Nice. And then back to down dog. Take three breaths.
Inhale. And then lift your heels. Roll through the spine all the way to up dog. Keep your toes tucked.
And then roll back the same way. Reverse it and really curl your spine. Engage your core to curl your spine backwards. Two more.
Rolling all the way forward. Rounding even the lower back. Pushing the belly into the back. And one more round.
Stopping in down dog. Taking a breath. And then lifting one leg out behind you. Taking a small step forward.
Splitting the legs. Walking the legs from down dog to a forward fold. Nice and slow. And then inhale halfway up.
And exhale forward fold. Grab the elbows round your spine. And then rag doll roll all the way up. Nice and slow.
Let your head be the last thing that comes up. Nice. Sumo stance. Wide legs.
Arms out in front of you. Then as you inhale, imagine grabbing a rope and pulling it in. Lifting your chest. And as you exhale, roll your arms out.
And then as you inhale, And as you exhale, roll your wrists under your armpits and swim backwards. So inhale, stand up and pull your arms in. Exhale, round and swim backwards and squat down. Everything at once.
Inhale, stand up, pull. Exhale, round and squat. Three more. Nice.
Stand back up. Same thing, other direction. So imagine you're on the belly with the hands. And as you inhale, you lift your chest.
And as you exhale, you push around. And then inhale, swim, normal swim. And as you exhale, you squat down. Inhale, stand up, swim open.
Exhale, squat down. Inhale. Two more. Last one.
Nice. And then to mountain pose, release your arms. Normal sun salutation. Arms up, inhale.
Exhale, fold. Half lift, inhale. Stepping back to plank pose. Lower down on the exhale.
Upp dog, inhale. Rolling back to down dog. Exhale. Lift your right leg out behind you.
Bend the knee, open the hips. Take a breath. And then roll the knee to your nose. Set the foot down into standing splits.
Lift the back leg. Maybe hold on to the ankle with one hand. Feet together, half lift, inhale. Exhale, fold.
All the way up, inhale. All the way down, exhale. Half lift, inhale. Step or jump back, Chaturanga.
Cobra or up dog. And maybe add an extra push up on the way back for strength. Take a breath in down dog. Lift your left leg out behind you.
Bend and open the hips. Take a breath. Knee to nose. Standing splits.
Grab the ankle with the left hand. Feet together, arms half lift, inhale. Exhale, fold. Bend your knees.
Lift your arms up for chair pose. Feet together or wide feet, your choose. Lift your heels and lay your belly on your thighs, arms behind you. Iron chair.
Heels down, normal chair, inhale. Iron chair, exhale. Three more. One more.
And then sit down on your butt. Into both pose. Grab your hamstrings first, lift your chest. Then straighten the arms and maybe the legs.
Five, four, three, two, one. Lower half way down. Round your lower back. Five, four, three, two, one.
Roll back, pick up some speed. And roll straight into crow pose. Elbows and knees touches. Three, two, one.
Step or jump back, chaturanga. Up dog. Extra push up. Down dog.
Take a breath in down dog. And then stretch your right leg out behind you. Bend your knee, open the hips. Oh no, yeah, yeah, let's do that.
And then roll your knee forward. Place your foot between the hands. Come up into crescent pose. Place your hands in front of the chest and tap your back knee down.
As you inhale, drop your arms down. As you inhale, drop your arms and lift them up. And as you exhale, push your hands strongly together. Tap the knee.
Three more. Inhale arms up. Keep your right arm up. Left hand touches the ground.
Twisting lunge. Roll the right arm in three big circles. And then stacking the legs inside plank. Option to grab the foot with the right hand if you want to.
Other option is to place the right foot in front of you for a kickstand. So whatever variation inside plank. Three, two, one. Plank pose, chaturanga.
Inhale, back bend. And exhale, push up to down dog. Take a breath in down dog. Second side.
Lifting the left back. Take a breath. And then rolling the knee to your nose. Once.
Inhale, leg back. Twice. Inhale, leg back. And thrice.
Foot between the hands. Arms come up. Crescent pose. Hands to chest.
Tap your back knee. Big inhale. Lift and open. Exhale down.
One more inhale. Arms stay up. Left arm stays up. Right hand comes down.
Twisting lunge. Lift your back knee and try to twist deeper. And then leaning into your right foot and right hand. Stepping back to plank pose.
Grabbing the left foot for an advanced option. Or kick standing the foot in front of you for a hip stretch. Three, two, one. Plank pose.
Inhale. Exhale. Exhale, lower all the way down. And interlace your fingers behind your back.
Lift your chest. Lift your legs. And swim your head from side to side. And then pushing back to plank.
Back to down dog. Taking a breath. Alright. Roll forward to plank.
Start the sequence from here. Lower down in your belly. Let's do that one more time. And do it really slow.
Plank pose. And then lower down. Ten, nine, eight, seven, six, five, four, three, two, one. Bend the right knee.
Roll over to your left butt. And place the foot behind you. We're in a side plank with the right foot as a kickstand. Lift your hips for flip dog.
Taking three breaths in flip dog. Whilst looking down towards the left hand. And then from here, move your right foot all the way to the front of the mat. And come up into warrior two.
Reversing that coming back to flip dog. Doing it one more time. Stepping the right foot forward. Cartwheeling up into warrior two.
Take a breath in warrior two. And then bending the back leg. Squatting down into a deep squat. Switching from side to side.
If you want you can do the kung fu stretching. Which is adding the arms like kung fu panda. One of the best movies of all time. And then from here look forward.
Come up into warrior two. Lift the back leg for flying warrior. So the left hand touches the leg and everything lifts up. Bend the knee.
Come back into a deep kung fu panda stretch. Same thing again. Flying warrior. Bending the back leg this time.
Dancers pose. Stepping back to warrior two. Same thing. Kung fu panda stretch.
Flying warrior. Catching the foot. And now placing the right hand in the floor. Maybe releasing the foot for normal half moon.
Your choice. And then back to warrior two. Reverse the warrior. Right thumb down.
Left foot comes up to the right hand. Balance in the twist. Look down towards your right foot. And then release everything.
Kick the left leg back. And left hand comes down to the ground. Reverse half moon. Come up again.
Let's do this transition. Because the transitions is the name of this yoga game. Transition between the two poses. Without suddenly getting a heart attack.
This is hard. That's why we do it. Nice hands down because your right ankle is burning. And now you have the option to unburn your ankle by kicking up and switching the legs.
Do ten. Ten kick switches. Eight more. And six more.
And four. And three. And two. Final one.
Maybe float it back through your vinyasa on the last one. Child's pose is here for your leisure and pleasure. Three breaths in child's pose. And then down dog.
Same thing second side. Left leg. No not left leg. Roll forward to plank.
Lower down to low plank. And since the world record has been broken yet again. It is now eight and a half hours. And then you can do it again.
And then you can do it again. And then you can do it again. And then you can do it again. It is now eight and a half hours in this pose.
Eight and a half hours. And the two world champions that are competing are over 50 years both of them. So we don't have an excuse. We can't put our knees down and say oh this is hard.
Because it isn't. If some 50 year old buggers can stay here for eight and a half hours. We can stay here for a little bit longer. Maybe even 30 seconds.
We are underestimating ourselves. That's my point. Lower the hips down. Interlace the fingers behind the back.
And lift. This is our set up for the second side. Bend the left knee. Place your hands down.
Roll over to your right hip. Setting up for a side plank with a kickstand with the left leg aka. Flip dog. Take a breath in flip dog.
Look down. Left foot comes all the way forward. Cartwheeling up into warrior two. Let's do it again.
Back to flip dog. The transitions is this class. Find warrior two. And then bend your back knee.
Squat down. Kung fu panda. Maybe sitting all the way down. And cutting your toes off with the right hand.
To come up again. Sitting down. Cut your toes. And come up.
And that's it. And then. Warrior two. Flying warrior.
Kung fu panda stretch. Flying warrior. Bend the back knee. Catch the ankle.
Push the ankle into the hand. Release one more time. Squatting down. Catching the foot again from flying warrior.
And then looking down. Dropping the left hand down to the floor. Holding on to the foot or releasing for full half moon. Full half moon.
Normal half moon. And then. And then coming up. Catching the foot.
Forgot that one. Let's step back to warrior two and do it properly. Warrior two. Reversing the warrior.
Left hand forward. Left hand down. Catching the outside of the foot. Standing twist.
Slowly starting to look down. And then trying to keep all your limbs straight. As you're switching into reverse half moon. Let's do it again.
Catching. And reversing. Two more. Transitions is this class.
Last one. Your ankle should be burning soon. Otherwise you're doing it too perfectly. Standing splits.
And switch it up. Switch your legs in the air. Maybe even twice. Before landing on the same foot.
Maybe you can go one, two, three. And then land. Maybe not. Keep going.
We have another 16 minutes here before vinyasa. So take your time to get exhausted. You can laugh but don't sit down and laugh. Please laugh upside down.
If you're having a good time I'm not going to stop you. But don't let a good time stop you from working out. And then the last one vinyasa. Inhale lift your chest.
And exhale back. Two hero pulls. Sit on your knees. Lean back.
On your hands or on your elbows. On your hands or on your elbows. Yeah. Coming back to down dog for our last.
We add in a little break here. Stand on all fours. On your toes. Lift your knees.
And then kick your right leg under. And also kick your back heel in. So you're not here. You're here.
So you're really strong. You can lift and lower the butt. And then switching back to the center. Imagine you have two cans.
Soda cans that you're trying to kick away as far as you can. And then quickly recoiling. So you kick and come back. Kick and come back.
Boom. And the recoil. Boom. And recoil.
Let's go. Four on each side. One. Two.
Three. Four. Five. Six.
Seven. Eight. And one more. Nine.
Right leg out. Foot on the inner thigh. Inhale arms up. Exhale reach for the right foot.
Break. Exhale. Exhale. Exhale.
Feel your heart thumping. Boom. Boom. Boom.
Boom. Feel your breath moving. Your heartbeat and your breath is your soundtrack to this class. Back to all fours.
Let's do five on each side. One. Two. Three.
Four. Five. Six. Seven.
Eight. Nine. Ten. And one more.
Left leg out. Arms up. Inhale. Exhale reach for the foot.
And then come back to center. After weird stuff, I like to counter that with some really weird stuff. Interlace the fingers behind your back. And place your head in the ground for rabbit pose.
You can do a one legged rabbit if you want. Foot out to the side. This is a really classic pose that I just made up. And if you're weird on one side, make sure to be equally weird on the other side.
And then release. Sit up. Shake it out. Final big round and a little crazy thing at the end.
Let's come back to down dog. Stretching your right leg. And then come back to the left leg. And then come back to the right leg.
So, stretching your right leg out behind you. Inhale. Exhale knee to right elbow. Inhale leg out behind you.
Knee to left elbow. Inhale leg out behind you. Knee to right wrist. Inhale.
In exhale knee to left wrist. Inhale. And then all four. Elbow.
Wrist. Elbow. Wrist. And back.
Inhale. Foot between the hands. Come up into crescent pose. And then from crescent pose hands in front of the chest.
Kick your left leg high out in front of you. And make a big circle. To warrior three. And then stepping back.
Again. Kick. And step back. If the balancing is too hard.
Use your arms for balance. Make a really big kick. Not just forward. But out to the side as well.
And then step back. Three more. Whoop. Whoop.
And one more. Whoop. Crescent pose. Arms up.
Inhale. Exhale elbows on the inside of your foot. Deep lizard stretch. Two more breaths.
And then hands in the plank. Keep your right foot where it is. Use three bounces and then switch legs. Three bounces.
Switch legs. And then get your hips higher. Whoop. And again.
Whoop. Two more. Whoop. Right foot in front.
Back knee down. Catch the foot with your right hand. Keep your back foot with your right hand. And pull the heel in towards the butt.
Not too much. But a little bit too much. Just about too much enough. And then release.
Down dog. Walk your hands back. Forward fold. Grab your ankles.
Or wrap your arms around your legs. And grab your chins. And then walk your hands forward. Down dog.
Left leg up. Inhale. Exhale knee to left elbow. Inhale.
Right elbow. Inhale. Good job guys. Left wrist.
Come on, come on, come on. Inhale. Right wrist. And then on the last one.
Right elbow. Inhale. Right wrist. And then on the last one.
Elbow. Wrist. Wrist. Elbow out.
Inhale. Exhale crescent pose. Come all the way up. Hands in front of your chest.
Big kick. Open circle. Stepping back. Big kick.
Stepping back. Using the arms for more speed. And balance. Two more.
Arms up. Inhale. Exhale elbows to the inside of your left heel. Deep lizard stretch.
Inhale. If you hold your breath you can do eight. If you breathe you can do ten. Hands in the ground.
Ten quick ones. Breathe. One. Two.
Three. Four. Five. Come on.
Six. Seven. Nice. Eight.
Nine. Ten. Left hand back. Grab the foot.
When you add in this cardio aspect into a yoga class and you keep the breathing mindful and you don't allow your mind to race off completely off track. You're not daydreaming like when you're running. You keep doing yoga with the added boom boom boom boom boom boom of your heart. I think it really helps with the presence in the pose.
Nice. And then sit down on the knees and observe. This is a tricky one because it combines several things but it is everything in one exercise and we can do it for one minute and get ten minutes of training effect. This is how it looks.
Down dog. Stepping the right foot on the outside. Kicking the left leg through. And then reversing.
Switching legs. Staying in three legged dog. Left leg forward. Kicking through.
And reversing. So we're not switching and landing in the other one. We're going three legged dog. Starting.
Kicking through. Coming all the way back to three legged dog. And then switching to the other three legged dog. So.
Chooom. Wapa. Switch. Step.
Kick. Reverse. Switch. And then we keep going for another couple of rounds.
Final one. And then sit down on your knees. One hand on the belly. One hand on the chest.
Close your eyes. And this whole class. You can sit down. This whole class was a lead up to the play time.
Which is now. Now I let everybody go around. Play with handstands. Headstands.
Whatever they want to play with. They can do it now. And then completely silent cool down. I just tell people to pose.
Leave them there for a minute. Switching legs. Shavasana. At least eight minutes shavasana.
That's the set up for this class. So click stop on the video. Do your handstands. Do your back bends.
Cool down and shavasana. This was enough for this class. This is the essence of this class. And the rest is completely up to whatever you.
The student or the teacher wants to do. But keep it minimal and playful. Thank you very much. Huss.
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