Barlates: Dynamic Flow/Lengthen

Dynamic Flow: Lengthen is another of Linda Wooldridge’s flowing dynamic stretch/strengthening workouts. However, this one felt much more strength than stretch focused to me. I was working hard. This workout has a lot of down dog based exercises in it. It definitely challenged me. I followed it up with Fusion Flow: Mat, which was a much easier (but still very effective) dynamic stretch/strength workout. In fact, the two work very nicely together to give you an hour long workout. I felt good afterward, too.

Although this and all of the Dynamic Flow workouts are free on YouTube, you can also purchase the Dynamic Flow Series DVD which contains 4 workouts or purchase it via download from Linda’s website. And finally, you can buy it as part of a collection called Fusion Flow, which contains 3 DVDs/12 workouts (Dynamic Flow, Fusion Flowand Energy Flow)–which is what I did.

Dynamic Flow Lengthen is 30 minutes; 45 second intro and 2 minute stretch. Equipment: fitness mat. I also used a chair for balance on one exercise (#7–I need it for the curtsy lunge part of the combo).

  1. Stand with legs hip width apart and do shallow squat taps side to side while sweeping arms over head and to the side; arms become more of a figure 8 motion
  2. Wide plié squats with arms flowing out to side and overhead with each squat
  3. Alternating knee raises while doing large arm circles; changes to alternating front kicks while swing arms front and back in opposition
  4. Stand with weight on one leg, other leg is crossed behind front leg, from this starting position, lift back leg out to side on a diagonal then tap foot back behind you, arms are swinging front and back in opposition; tap back further into more of a cross-back lunge while hinging torso forward slightly (kick doesn’t change)
  5. Stand with legs wide and toes turned out, flow in and out of side lunges to one side while also doing side bends, reaching one arm overhead during side bend
  6. Flow in and out of stationary curtsy lunge while chopping straight arms down near floor
  7. Combine #5 & 6, doing 4 reps of each and alternating between them; changes to 2 reps of each; changes to singles (one rep of each, alternating between the two moves)
  8. Repeat #5-7 on other side of body
  9. In down dog pose, alternate lifting leg up behind you and straight to the ceiling; changes to bringing one knee into chest under body then lifting the leg straight behind you to the ceiling (remain on one side of the body)
  10. In down dog, raise one leg behind you straight to ceiling, bring knee to chest under body then lower the knee to tap the floor, push the leg up behind you again straight to ceiling then bring knee out to side of body to same side elbow then lower the knee to tap the floor in that position, push the leg up straight behind you again to the ceiling then return to down dog, alternate legs
  11. In down dog, reach one arm under body toward opposite ankle (pivoting feet into a sort of side plank) then lower back knee to floor (the leg you were reaching toward) while reaching top arm overhead, lift top leg straight out from side to ceiling while also reaching top arm toward foot as it lifts to ceiling, flow between these two moves; remain in the position where the back knee is on the ground and the top leg is extended straight to side, raise and lower top leg while flowing top arm in figure 8
  12. On all 4s with tops of feet on mat, push up into down dog but with tops of feet and toes on mat then lower back to all 4s, flow in and out of this version of down dog
  13. Start in down dog, raise one leg straight behind you to ceiling, then flow into up dog, lowering raise leg so that it crosses over other ankle (one leg up dog with ankles crossed), raised same leg back to ceiling behind you then lower into a normal up dog, alternate legs
  14. Child’s pose stretches
  15. Down dog stretch; raise one leg into 3 leg down dog, bend knee to open hip and hold the stretch; straighten raised leg then sweep it down so toe taps floor behind other leg then sweep it to the ceiling again–continue raising and lowering leg in this manner
  16. Thread the needle stretch

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


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