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Welcome to Fit Flow
"Once we understand and accept
that we are inherently divine and
beautiful by design,
we inevitably carry ourselves
with respect and love.
We begin to honor our
individual truth and our
unique beauty.
When we embody this energy,
it causes a ripple effect in our lives,
inspiring the women around us,
before us, and after us to do the same"
When: Tuesdays & Thursdays
Time: you have either sign up for the morning or evening program
6am to 7am
5:45pm to 6:45pm
(please arrive 5 to 10 minutes early)
Where: 220 N Marion Avenue, Lake City
(between The Blanche & Brittany's Cupcake)
My Cell # 386-697-5452
What to bring?
Water, Yoga mat ( if you have one, I do provide mats)
What to wear?
Comfortable clothing, not too loose and that allows you to freely move ( leggins, sweat pants , etc) easy to remove shoes, short sleeve and a sweater, ( you will get hot during practice and cold at the end of class)
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Fit Flow 4-Week Summer Program Itinerary
Week 1: Grounding and Breath Awareness
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Daily Practice: Each session begins by grounding ourselves, bringing awareness to our breath, and connecting with our bodies.
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Warm-Up: Spend 5 to 10 minutes stretching and warming up, focusing on mindful movements.
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Flow Sequence: Engage in slow and mindful vinyasa flow sequences to build awareness of alignment and form.
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Final Relaxation: End with shavasana, using a bolster under your knees for lower back support. Enjoy a cold stone on your forehead or a weighted pillow over your eyes, followed by a brief muscle relaxation meditation and sound bowls for deep relaxation.
Week 2: Building Momentum
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Daily Practice: Grounding and breath awareness exercises.
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Warm-Up: Progress with dynamic stretches and warm-ups.
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Flow Sequence: Increase the flow's intensity, incorporating light weights for added resistance and momentum.
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Final Relaxation: Shavasana with enhanced relaxation techniques to deepen the integration of movement.
Week 3: Strength and Flexibility
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Daily Practice: Deepen your connection to your breath and body awareness.
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Warm-Up: Focus on stretches that target flexibility and strength.
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Flow Sequence: Incorporate more challenging vinyasa sequences with light weights, maintaining mindful alignment.
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Final Relaxation: Shavasana with a longer sound bowl session to further release tension and integrate the benefits.
Week 4: Mastery and Integration
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Daily Practice: Solidify grounding and breath awareness practices.
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Warm-Up: Utilize stretches to prepare for the final flow sequences.
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Flow Sequence: Perform complex vinyasa flows, combining strength, flexibility, and fluid movements with light weights.
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Final Relaxation: Conclude with an extended shavasana, using all relaxation aids to reach a deep state of calm and integration.
Class Structure:
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Grounding and Breath Awareness: 5 minutes
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Stretch and Warm-Up: 5-10 minutes
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Vinyasa Flow Sequence: 30-40 minutes
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Final Relaxation (Shavasana): 10-15 minutes
Things to know
Avoiding wrist pain in yoga is crucial for maintaining a safe and effective practice. To protect your wrists, start by ensuring proper alignment in weight-bearing poses like plank and downward dog. Spread your fingers wide and press evenly through your palms, engaging your fingertips to distribute weight away from the wrist joints.
Incorporating wrist-friendly modifications, such as using fists or forearms instead of flat palms, can help alleviate strain. Additionally, listening to your body and avoiding overexertion are key; if you experience persistent pain, consult with a yoga instructor or healthcare professional for personalized guidance. Prioritizing these strategies can help you enjoy a pain-free and fulfilling yoga practice.
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Ujjayi breath, often referred to as "the victorious breath" in yoga, involves inhaling and exhaling through the nose with a slight constriction at the back of the throat, creating a gentle hissing sound.
To practice Ujjayi breath, begin by inhaling deeply through the nose, allowing the breath to expand the chest and fill the lungs. As you exhale, slightly constrict the throat, producing a soft sound akin to ocean waves
Ujjayi breath offers numerous benefits, including enhanced concentration, increased oxygenation, and a calming effect on the nervous system. This technique helps regulate the flow of breath, promoting mindfulness throughout the practice, and generates internal heat, aiding in the purification of the body.
Ujjayi breath provides a rhythmic foundation for movement while fostering a sense of presence and tranquility.
