AngieFitnessTV: Slow Flow Stretch Yoga -The Perfect Workout For Menopausal Women! Experience The BLISS Of This Class

Slow Flow Stretch Yoga is a feel good recovery day routine from AngieFitness. I am not sure about the word “bliss” in the title–I did not feel any bliss myself, but it was a very nice workout. The word menopause in the title refers to everything this workout contains–flexibility, mobility and even some balance training. All things we need to focus more on as we get older. Angie uses a pilates magic circle in this workout. You can substitute other items for it; Angie suggests a pilates ball or a yoga strap. I used the magic circle. It worked nicely for the exercises that you need to hold something but for some it made the exercise too easy (#9 & 10 for example); just placing your hand on the mat or even on a yoga block will give you better mobility work and a deeper stretch. However, for other exercises the magic circle worked very well. For #11 it deepens the stretch in your shoulders and for #17, it adds a unique component that the substitutes will not give you. The first 3 minutes is Tia Chi breathing and arm movements. This was reminiscent of Classical Stretch moves. I did not break them down.

Slow Flow Stretch Yoga is 29:38 minutes. Equipment: fitness mat and a magic circle. There is a timer in the lower right hand corner of the screen counting down work out time.

1. Deep stretch, inhaling as you open arms to the sides and overhead, and exhale as you lower arms back to start
2. Tia chi moves with your arms as you inhale and exhale (these moves are reminiscent of Classical Stretch)
3. Hold the magic circle in both hands, stand with legs wider than shoulder width, extend arms/circle straight overhead then hinge forward into forward fold, reaching circle to floor, then straighten, extending arms/circle overhead, continue to flow from forward fold to reaching arms/circle overhead
4. Standing with arms/circle extended overhead, draw a circle with the magic circle using arms and shoulders while also keeping arms extended to ceiling (reminiscent of a halo)
5. Pivot to the side (one foot still faces forward and other foot points to the side), keep legs straight, reach arms/circle over head then hinge forward over leg that is turned to side, tapping circle to floor, continue to flow from forward fold to reaching arms/circle overhead
6. Standing upright again, draw large circles with the circle. extending circle to the side, overhead, to other side then in front of thighs
7. Still holding magic circle in both hands, extend arms/circle overhead and do a side bend
8. Bring one foot in front of you, heel in floor, leg straight, loop circle on foot and hinge forward, pulling up on circle, stretching calf and hamstring
9. Stand with legs wide, hold circle in one hand, hinge forward and place other end of circle on the ground, extend other arm to ceiling
10. In kneeling lunge, hold circle in both hands and reach arms/circle overhead; hold circle in one hand and place other end of circle on the floor in front of you, rotate spine and reach other arm to ceiling
11. Child’s pose, both hands are on top of magic circle, bottom of circle is on mat; reach one arm beneath you to other side into thread the needle, other hand still rests on top of magic circle
12. Set magic circle aside and do cat/cow stretch
13. Downward facing dog; pedal the feet
14. Forward fold, hands holding opposite elbows
15. Stand with hands in prayer, balance on one leg while lifting other to the side, hold this balance pose for 30 seconds; repeat on other leg
16. Repeat #15 but this time lift one leg in front of you
17. Lay on back, extend one leg straight on mat and other leg straight to ceiling, loop magic circle around bottom of foot, hold other end of circle with hands and pull to stretch the back of the leg; lift upper body and leg off mat so that you are in a boat pose variation, hold this pose; return to start, laying back and leg on mat, stretching raised leg; raise back into boat pose variation, continue to hold circle with one hand while opening other arm to side
18. Repeat #17 on other side of body
19. Reverse tabletop
20. Bridge or wheel pose
21. Lay on back, pull knees into chest then rotate them to side into reclining spinal twist
22. Mermaid side stretches
23. Modified side plank (on one knee and one arm), top leg is extended straight with foot on mat, reach top arm overhead and behind you, arching spine
24. Repeat #22 & 23 on other side of body
25. Deep yogi squat
26. Corpse pose for 2 minutes; circle ankles/feet
27. Sit cross-leg while Angie talks

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