Episode 34: Hands-Free Mandala Power Flow

About this episode

This episode features a 45-minute hands-free Power Flow yoga class focusing on lower body and core strength.

This is a 45-minute Power Flow. This class offers a grounding, lower body and core focus and is free of any weight-bearing postures for the upper body. This front-to-back-of-mat flow features shoulder-opening arm variations in standing postures and places a strong emphasis on balance and controlled movement in and out of poses. We hold some, we flow some, we move with purpose and power. Round after round, we move deeper into challenging postures such as dekasana variations with a bind and with eagle arms. Hamstring opening work allows us to move into revolved heron pose. Cow Face posture is split in half - the arms portion shows up as a twist on Warrior Two, and the legs portion is taken on the back during the winddown. A quick restorative component leads us into a smooth and restful savasana. Enjoy! Quick note: This flow was previously published in 2021, but accidentally, the wrong audio file was included with the class description. Shout out to Tessa and Jake for spotting the error. Enjoy some hands-free lower body burn, 2021 style!

People in this episode

Host: Natalia Emery Hastings

Topics covered

• Power Flow
• yoga
• balance
• core strength
• lower body
• savasana

Keywords

• Power Flow
• yoga class
• balance
• core focus
• savasana
• hamstring opening
• revolved heron pose

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• Episode 49: Movement as Medicine Classic Flow · March 11, 2026 · 34 min
• Episode 48: Winter's Healing Slow Flow · December 14, 2024 · 34 min
• Episode 47: Moon Salutations Gentle Flow · July 12, 2024 · 32 min
• Episode 46: Expansive Nature Classic Flow · March 29, 2024 · 40 min
• Episode 45: Nourish & Restore Reclined Flow · December 20, 2023 · 31 min
• Episode 44: Evening Reset Gentle Flow · November 9, 2023 · 36 min