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(in)Formed Flow Series

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Challenge Overview

Delve into creative sequencing, alignment, and challenging poses in these workshops that offer a gratifying whole-body experience.

The course includes classes on arm balancing, hip opening/forward bending, backbending, and twisting. Each one begins with a thorough warm-up to target the area of the focus before moving into flows that feature intermediate-level poses, like visvamitrasana, eka pada koundinyasana (flying splits), eka pada rajakapotasana (king pigeon), and more.

You’ll begin with prep poses in dynamic seated and standing flows. Then you’ll methodically work on the alignment aspects of the more challenging poses so you can do them in the final sequences with less cueing. The experience deepens along the way as Christina adds new poses to the flows, which keeps the journey fresh and exciting. She also offers substitutions and modifications every step of the way so you can work at a level that’s right for you.

Enjoy this opportunity to practice in an informed and truly satisfying way!

What to Expect From This Program (And Your First Class!)

In this brief introduction, Christina shares her passion for both the vinyasa and alignment aspects of yoga. She explains that this course is designed for experienced yogis who want complete practices as well as helpful practice tips and modifications.

You’ll also learn about the structure of the course and get a glimpse of what to expect from your first class.

Certificate of completion

3 CEU’s Upon Completion

Self Paced Learning

Challenge Outline

3.2hrs to complete

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Section 1
  • In this brief introduction, Christina shares her passion for both the vinyasa and alignment aspects of yoga. She explains that this course is designed for experienced yogis who want complete practices as well as helpful practice tips and modifications. You’ll also learn about the structure of the course and get a glimpse of what to expect from your first class.
  • Move toward visvamitrasana and eka pada koundinyasana variations in this creative step-by-step class. You’ll begin with a hip-opening warm-up that includes lots of lunges and twists to prepare for two flows. The first flow features a “crescent” side plank variation and a unique seated twist variation that helps you experience the alignment of the pose more fully, and the second one features revolved half moon and stargazer pose. Along the way, Christina stops to demo some of the transitions so you can get a feel for the alignment before you practice them. After that, you’ll practice visvamitrasana...
Section 2
  • Christina welcomes you to this slow and methodical hip-opening experience that moves toward a fun hip-opening vinyasa.
  • Get to know your hips in this standing and seated hip-opening and forward-bending adventure. You’ll begin with deep foot and calf stretches to loosen up your ankles so you’ll be able to flow through the sequences with ease. You’ll also do variations of familiar hip openers like vajrasana, virasana, baddha konasana, upavistha konasana, skandasana, and more before moving into the vinyasa section of class. Once warm, you’ll move into a standing pose flow that features prasarita padottanasana, skandasana, and a parsvottanasana variation. Then, ground your experience with a seated sequence where you’ll...
Section 3
  • Christina welcomes you to this well-rounded backbending practice where you’ll work toward eka pada rajakapotasana (mermaid or one-leg king pigeon pose).
  • Move toward eka pada rajakapotasana (one-leg king pigeon pose) in this backbending flow class that focuses on shoulder and hip opening to prepare you for the “big work” of this peak pose. You’ll begin with an extended warm-up that includes shoulder-focused warrior I flows, low lunges, standing hip openers, and more. From there, you’ll do a standing sequence that features utthita hasta padangusthasana, standing splits, and anjaneyasana variations. The latter part of the class is devoted to a thorough exploration of pigeon where you’ll look at ways to go deeper into the pose and work with twist and...
Section 4
  • You’ve done arm balances, hip openers, and backbends. Now it’s time for twists of all kinds: standing twists, seated twists, and twisted arm balances!
  • This eagle-pose-focused practice begins with a warm-up that includes seated and standing twists. After that, Christina breaks down the components of eagle and nested eagle pose before putting them into a flow. A twisting flow follows that includes parivrtta trikonasana and parivrtta parsvakonasana variations. You’ll then move down to the floor for a core-strengthening version of jathara parivartanasana, reclined eagle variations, and a seated twisting flow where you’ll move in and out of anantasana to a twisted forward fold four times. The practice peaks with a flow that includes a tricky transition...
  • Christina thanks you for joining her and encourages you to integrate these flows in a way that makes sense for your practice and/or teaching, which might mean moving through the sequences more slowly than you did during the course.

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Meet Your Teacher

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Christina Sell
Christina Sell has been practicing asana since 1991 and teaching since 1998. Christina maintains an active... Read more

Frequently Asked Questions

Absolutely, you can include this challenge in your Yoga Alliance training hours, with each hour equivalent to one continuing education credit.
This challenge is entirely self- paced, allowing you to learn at your convenience.There are no imposed deadlines or time constraints for Challenge completion.
No prerequisites are required; this challenge is open to anyone interested in deepening their knowledge and practice.
No, the challenge is accessible to all individuals interested in enriching their understanding and practice of yoga.Yoga teaching certification is not a prerequisite.

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