A yoga teacher shares 4 things to avoid during flow

HIn 2022, boutique fitness is a given. Even for those who prefer to work from home, cult-favorite studios like Rumble, Peloton and Y7 are accessible for on-demand online offerings. And a big part of what makes these classes so satisfying is that you’re being taught by the best. Whether you like boxing or barre, who better to give you a workout than a pro in that category, right?

The same goes for learning what no To do while working. While certified personal trainers and physical therapists can suggest common movements and habits to avoid, it’s especially motivating when you can get advice from someone who’s completely versed in the specific regimen you want.

With that in mind, today we are here to do yoga. To help you get the most out of your vinyasa, Y7 yoga instructor Joe Murdoch shares the top four things never Once he steps on his mat.

4 things I *never* do in vinyasa flow

1. I don’t add Chaturanga until half way through

As a refresher, Chaturanga is basically a plank held at the lowest point of a push-up. Like the classic push-up, Chaturanga fires up the entire body, especially the shoulders. It is for this reason that Murdoch waits to incorporate movement into his flow. “I know my shoulders aren’t warm enough to support me so instead I’ll take a plank pose for a few breaths and then lower dog,” she shares.

2. I don’t allow negative talk

Although the name itself may imply an easy, soothing practice, a vinyasa flow can actually be quite difficult. As such, it helps to be your own biggest cheerleader on the mat. “If I’m not balancing well or I’m struggling with my breathing and I’m starting to get frustrated,” says Murdoch, “I pause and check my inner solitude and make sure it’s just motivating myself to get on the mat today and Celebrating.”

3. I don’t move until I’m ready

Many vinyasa classes are accompanied by music and, as a result, the movement follows the beat. That said, Murdoch says never let it dictate the speed of your flow. “I never move on to the next pose until I’m ready,” she says. “It’s easy to want to keep up with the room and move as fast as the teacher teaches, but if I’m not grounded and listening to my body first, it won’t benefit my practice.”

4. I don’t scan the room

Murdoch reminds us how beneficial it is to stay within ourselves. “I avoid looking around while drifting; I find that it keeps me grounded in my practice and it allows me to be a little more self-aware of what I need in that moment,” she shares. “I like to add my own variations to support my body, and if I’m Looking around, sometimes it starts to feel like I’m a student who’s not listening, when in fact I’m listening – I’m just listening to my body first and the teacher second.”

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