Video Fitness

Total Yoga, The Flow Series -- Fire (Level 3, Endurance, Strength and Flexibility)

Tracey Rich and Ganga White

This is a good strengthening and stretching workout with a length of a little over an hour. You start with three each of sun salutations A, B, and C. Then, between every standing pose (roughly the first half-hour), you do another sun salutation. That got OLD. Im not one to really mind a lot of sun salutations, in fact, I like sun salutations, but this seemed to go on way too long. Finally, you go to the floor for the second half. The workout includes shoulderstand and plough, both of which I love. Overall, this is an excellent workout, but the number of sun salutations make it not as likeable. Grade A-.

Annie S.

8-22-2004

The most challenging of the three programs contained in the "Total Yoga The Flow Series" collection.

Here's a breakdown of the practice:


Total Yoga: Fire Ganga White and Tracey Rich (White Lotus)

Preparation:
1. Ujayi Breathing
2. Three-Part Breath

Fire Series:

05:20 Tadasana

5:45 A Series Salutation (3 xs) :

Sweep arms outward and overhead / Uttanasana / Standing Arch / (step back to) Chaturanga / (lower then move into) Up Dog / Down Dog /(step forward to)/Standing Arch/ Uttanasana / Arms Overhead / Tadasana w/ Namaste


9:35 B Series Salutation (3 xs)

Utkatasana (squat) /Uttanasana / Standing Arch / Chaturanga (lower then move into) / Up Dog / Down Dog / Virabhadrasana1 (right foot forward) / Chaturanga (lower then move into) / Up Dog / Down Dog / Virabhadrasana1 (left foot forward) / lowered plank (then move into) / Up Dog / Down Dog (5 breaths) / step to Standing Arch / Uttanasana / Utkatasana / close pose

15:30 C Series Salutation (12 Position Sun Salutation) (2 xs)

Hands in Namaste / Arms Overhead ( palms facing) w/ slight arch / Uttanasana / Lunge w/ Right Leg back-knee to ground / Plank / (lower to) Ashtanga Pranam (knees-chest-chin) Sweep into Cobra / Down Dog / Right foot forward to Lunge with left knee to ground / (step to) Uttanasana / Arms overhad w/ slight arch / Close pose to Tadasana


17:45 C Series Salutation w/ Twist (1x)

Sweep arms up / uttanasana / Right leg back to lunge / lunge w/twist to the left / plank / ashtanga pranam (8 point bow) / cobra / down dog / Right leg forward to lunge / Lunge w/ twist to the right / Uttanasana / Sweep arms overhead / close.

19:40 Partial A Salutation: arms overhead / uttanasana / Standing Arch / Chaturanga / Up Dog / Down Dog to:

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20:10 Triangle pose (right foot forward)


Then Vinyasa: Chaturanga / Up Dog / Down Dog


Triangle pose (left foot forward)


Then Vinyasa: Chaturanga / Up Dog / Down Dog / Standing Arch / Uttanasna / Sweep arms up / Uttanasana / Standing Arch / Chaturanga / Up Dog / Down Dog to:


22:05 Warrior 2 (Hero) pose (right foot forward)


Then Vinyasa: Chaturanga / Up Dog / Down Dog to:


Warrior 2 (Hero) pose (left foot forward)


Then Vinyasa: Chaturanga / Up Dog / Down Dog / Standing Arch / Uttanasna / Sweep arms up / Uttanasana / Chaturanga / Up Dog / Down Dog



24:05 Extended Right Angle (Parsvakonasana) (Right leg forward)


Then Vinyasa: chaturanga / Up Dog / Down Dog to:


Extended Right Angle (Parsvakonasana) (Left leg forward)


Then Vinyasa: Chaturanga / Up Dog / Down Dog / Standing Arch / Uttanasna / Sweep arms up / Uttanasana / Chaturanga / Up Dog / Down Dog


26:00 Half Moon (Ardha Chandrasana) (right leg and hand on the floor)


Then Vinyasa: chaturanga / Up Dog / Down Dog to:


Half Moon (Ardha Chandrasana) (left leg and hand on the floor)


Then Vinyasa: Chaturanga / Up Dog / Down Dog / Standing Arch / Uttanasna / Sweep arms up / Uttanasana / Chaturanga / Up Dog / Down Dog
(
28:00 Warrior 1 (Virabhadrasana 1) (Forward Facing Hero)Right foot forward


Then Vinyasa: chaturanga / Up Dog / Down Dog to:


Warrior 1 (Virabhadrasana 1) (Forward Facing Hero) Left foot forward


Then Vinyasa: Chaturanga / Up Dog / Down Dog / Standing Arch / Uttanasna / Sweep arms up / Uttanasana / Chaturanga / Up Dog / Down Dog



30:00 Warrior 3 (Hero Balance) (right leg on floor w/ left leg extended backwards )



Then Vinyasa: chaturanga / Up Dog / Down Dog to:


Warrior 3 (Hero Balance) (left leg on floor w/ right leg extended backwards )



Then Vinyasa: Chaturanga / Up Dog / Down Dog / Standing Arch / Uttanasna / Sweep arms up / Uttanasana / Chaturanga / Up Dog / Down Dog


31:40 Twisting Triangle (right leg forward)


Then Vinyasa: chaturanga / Up Dog / Down Dog to:


Twisting Triangle (left leg forward)


Then Vinyasa: Chaturanga / Up Dog / Down Dog / Standing Arch / Uttanasna / Sweep arms up / Uttanasana / Chaturanga / Up Dog / Down Dog
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33:38 Lying boat position (2 xs) (alternate which side of your head rests on the floor between each repetition of the pose).

Vinyasa: Up dog/Down Dog then step forward to
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35:10 Navasana (2 xs)


36:15 Half Situps


36:50 Leg lifts (flex and lower/point and raise) (5xs)


Roll forward onto knees to:
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37:40 Camel


38:20 release into Embryo


38:25 Camel repeated


39:40 release into Embryo repeated


39:40 Come up to knees then swing legs around and lower down to:


39:55 Bridge


40:35 bring Knees to chest


40:50 Bridge repeated or Upward Bow (wheel)


41:45 bring Knees to chest

Rock and roll to knees then move into


42:00 Embryo


Step back to
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42:30 Down Dog


43:00 Uttanasana then clasp elbows


43:35 Standing forward bend with hands under feet position


44:20 Roll up to standing hands in Namaste


44.35 Sweep up / Uttanasana / Standing Arch / Lowered Plank / Up Dog / Down Dog / step to seated position


45:15 Janu sirsasana (both sides, NO vinyasa between sides)

(Fire Series cont. Pg 6)

47:25 Paschimottanasana


48:30 Baddha Knansana (bending forward)


49:30 Straddle Split Pose (Upavistakonasana)
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50:30 Rock the Baby Position (Hip opener, lifting bent leg up and cradling in arms)


52:20 Seated Spinal Twist
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54:10 Dolphin or Head Stand

55:05 release to Embryo

55:20 Dolphin or Headstand repeat

57:30 thru Embryo to

57:37 Neck Release (Roll head back and forth on the floor from kneeling position)


58:05 Plow / Shoulderstand sequence
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1:01:15 Fish pose


1:02:00 Fish Pose w/ legs extended to Navasana
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1:02:25 Sitting Meditation

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1:03:30 Savasana


1:13:35 come up to Seated Meditation.. Namaste

Instructor comments: Tracy Rich gives clear instruction and demonstrates the poses beautifully along with Ganga While.

Yogadad

2/24/06



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