JessicaSmithTV: Flow-Yo

Flow-Yo is a nice flowing yoga routine from Jessica Smith. It is one of her free YouTube workouts. I thought I had done all of her YouTube yoga workouts then ran across this one. So I, of course, had to give this a try. It is a very active yoga routine. You don’t hold any poses for long so the stretching is very dynamic. You aren’t getting any cardio and my heart rate wasn’t elevated but you are constantly moving which I do like. I like both types of yoga, actually, so this is another great practice to add to my collection. And we get Peanut! I have been doing so many of Jessica’s DVD workouts lately that I have really missed Peanut! So glad to have her join us in a workout again.

Flow-Yo is 32:30 minutes long; 1 minute intro. Starts w/ deep breaths while quickly circling arms; add a forward hinge while circling forward then back. Stretch arms overhead then twist to side w/ a squat. Side stretches. Arm circles (arms held out straight to sides). Spine extensions (arching spine backward). Marching in place while swing arms and twisting torso side to side as you swing arms. Alternate between forward fold and back extension. Shoulder rolls w/ toe taps. Alternate reaching/stretching arms overhead. Return to the swinging/circling arms w/ forward hinges done at the beginning. Alternate between these two moves. Alternate twisting torso to side w/ arms in a T. Forward fold. Step back into plank then lower hips into cobra then into child’s pose. Return to plank then to forward fold. Stand and do back extension. Alternate twisting torso to side w/ arms in a T. Forward fold. Plank to cobra to child’s pose. Return to plank then to forward fold. Stand and do back extension. Step out to side w/ one leg into a small plié then back to start (you are doing this move quickly–stepping in and out into shallow wide plié squat). Remain in wide plié and pulse squat while raising and lowering arms overhead. With legs wide, hinge forward with back flat; alternate reaching one hand to floor while reaching other hand to ceiling. Wide leg forward fold. Back extension. Step out to side w/ one leg into a small plié then back to start (you are doing this move quickly–stepping in and out into shallow wide plié squat)–this time on other side of body. Remain in wide plié and pulse squat, arms held out to side in T. With legs wide, hinge forward with back flat; alternate reaching one hand to floor while reaching other hand to ceiling. Wide leg forward fold. Back extension. Chair pose; add chair pose squats (never actually standing, always hinging forward) while pushing arms overhead then pulling elbows down. While still in chair pose, pulse straight arms up behind you. Standing quad stretch; extend forward into modified flamingo pose. Cross one ankle over opposite knee and lower into standing pigeon; in this pose, raise and lower in and out of pigeon squat. Back extension. Forward fold. Starting in plank, jump one foot in so you are in a deep lunge then stand, return to plank and repeat on other leg–continue alternating briskly; continue this move but add a crescent after each jump switch instead of standing (so jump switch legs when hands are on floor then raise into crescent, reaching arms overhead). Warrior 2. Flow between side angle and reverse warrior. Plank to tricep push ups on knees. Child’s pose. Elbow plank w/ hands clasped; flow between elbow plank and dolphin pose. In elbow plank, alternate tapping knees to mat. Lay on belly with arms along sides, lift and lower chest/legs/arms; hold w/ chest/legs/arms raised and flutter kick legs. Child’s pose. Boat pose; add raising one straight arm overhead while lowering the other to floor–alternate arms. Lay on back w/ legs raised, heels pressed together and toes/knees turned out, push feet up to ceiling while raising hips. Single leg bicycle with other leg extended straight (and raised off floor). Happy baby pose; bring soles of feet together, holding feet w/ hands to pull feet down (knees still out to sides). Cat/cow stretch. Down dog. Forward fold w/ hands clasped behind back and stretching upward. Standing spine extension. Ends w/ deep breaths.

For more info on JessicaSmithTV and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.