Slow Flow Yoga: A Meditative Experience
In the world of yoga instruction, teaching a “slow flow” class is an art form in itself. It is an opportunity to provide students with a safe and flowing experience, allowing them to access the parasympathetic nervous system (PNS) and attain a state of calm and meditative alpha brain waves.
It’s considered best practices to ask if there are any injuries or conditions your students are working with - and to do so in a semi-private moment such as down dog. One should also ask if there are any pregnancies (as a separate question - but also in a private moment). Lastly, it’s considered trauma-informed to always ask if students wish to be assisted, and to let them know that they can change their mind at any time. This is a trauma-informed way of teaching that normalizes the conditions humans go through - and that also gives them agency to determine if they’d like to be touched.
In a slow flow class, the sequencing and structure play a pivotal role in delivering a transformative experience. Here’s a suggested structure for a slow flow yoga class:
A well-structured slow flow class begins with an opening phase, where students are introduced, and an intention is set. It includes yoga warm-up exercises that gradually prepare the body for more intense asanas.
Here’s a breakdown of the class structure:
Introduction
The yoga class begins with a warm welcome, where students are encouraged to leave behind the outside world and enter the present moment. An intention for the practice is set, guiding students towards a specific focus or purpose for their session.
Warm-up
The warm-up phase consists of gentle movements and stretches designed to prepare the body for the more dynamic yoga postures to come. This phase helps students connect with their breath and begin to cultivate awareness within.
For more detail about the reasons behind a warm-up, see our biog, “The Physiological Necessities for Warm-Ups in Yoga”.
Standing Sequences
Incorporate standing sequences into your slow flow class, focusing on proper alignment and controlled movements. Standing poses like Vṛksāsana (tree pose) and Vīrabhadrāsana I-II (Warrior 1-2) help build strength and balance.
Lunar | Seated Series
The latter part of the class should emphasize calming and introspective poses. Gentle back extensions and seated twists are excellent choices for this phase, helping students transition from active to restorative yoga.
Śavāsana | Dhārāna | Dyhāna
The final phase of the class focuses on relaxation and meditation. Śavāsana (corpse pose) provides the perfect opportunity for students to meditate and find inner peace.
The Immune System and Slow Flow Yoga
Moving beyond the physical and mental benefits of slow flow yoga, let’s explore its impact on the immune system. Unlike other bodily systems, the immune system lacks its own pump and relies on exercise and movement to circulate lymph, removing impurities from the body.
Lymph nodes are concentrated in various areas, including the hips, armpits, neck, upper chest, and joints’ creases. Slow, repetitive movements through these areas aid in lymph system circulation, promoting waste removal both physically and emotionally.
San Salutations (Sūrya Namaskāra) and Moon Salutations (Candra Namaskāra) are ideal for daily lymph movement. However, alternative sequences from Desikachar’s “The Heart of Yoga”, particularly in Chapters 3, 4, and 5, can offer similar benefits. These sequences involve dynamic movements that apply pressure at joint creases, promoting lymph flow.
Heart-opening postures, like bridge pose (setu bandāsana), may stimulate the thymus gland, a key component of the immune system (This is a long-standing belief in yoga - future research is needed). Deep breathing and meditation further enhance the immune response by reducing stress and inflammation.
Special Considerations
Every individual is unique, and their yoga capabilities vary. As a yoga teacher, it’s crucial to take into account factors like the duration of poses, depth, and weight-bearing requirements when planning sequences. Mindful transitions can help prevent overloading the hip joint.
The Bottom Line
Incorporating warm-ups, understanding physiological principles, and sequencing yoga poses mindfully are essential for a safe and effective yoga practice. By prioritizing the physiological necessities for warm-ups in yoga, both students and teachers can enjoy the full benefits of this ancient practice while minimizing the risk of injury.
By following these guidelines and emphasizing the importance of gradual warm-ups and mindful sequencing, you can create a yoga practice that promotes physical health, mental well-being, and overall harmony.
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