A 56-minute Flow Yoga session from Tracey Rich and Ganga White of the White Lotus Foundation.

Advanced beginning to intermediate Yoga enthusiasts. You need to be familiar with the poses, but you don't have to be Gumby. If you have practiced to the Earth session of the Flow series for a while and are comfortable with it, you will probably want to give this one a try.

Tracey Rich and Ganga White offer impeccable Yoga instruction in their workouts, and the middle routine in their beautifully photographed "Flow" series is exactly what you'd imagine it to be. You should already be familiar with the basics (and if you have the Earth routine, or have practiced to other basic Yoga workouts, you are). The poses are a bit more advanced than a beginner's Yoga workout — in addition to standards like Triangle and Warrior II, your balance is challenged with Half Moon Pose and Warrior III. The floor work includes Dolphin and Half Shoulderstand (and you can go into full Shoulderstand, if so inclined). The session ends with a long, refreshing Shavasana that leaves you feeling energized. The Flow Series — Water is similar in difficulty level to Rich and White's original Total Yoga workout, but involves a different selection of poses, and as in all of their routines, they start off with instruction in ujjayi breath to get you started on the right track. This is a high quality flowing Yoga routine that all advanced beginning and intermediate Yoga enthusiasts will be glad to have.

 

 

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