• hoopurbia

  • slider 4 - yoga

  • BEKA by Marilyn Rose

  • slider 1 - bigum_2

  • slider 3 - bigum - pastel


Posted by on Jan 31, 2019 in Movement, Uncategorized | 2 Comments
The Flow Mindful Warm Up

Have a busy day ahead of you and don’t have time to exercise? No problem! I’ve got you covered!

The Flow Mindful Yoga warm-up sequence gently mobilizes all your joints without the wear and tear and compression in other forms of practice.

When doing my 200-hour teacher training back in 2007, I made an inquiry to my mentor:

“Sometimes I don’t feel like a traditional sun salutation is what my body needs. What is the purpose of a sun salutation, and why are we doing this repetitive movement that is so taxing on the shoulder capsule?”

He responded saying that the purpose of the sun salutation was to warm the body. I reflected upon this and using my skills as a movement researcher and choreographer, I began examining what I was doing in my yoga practice and how I could efficiently warm my body for the poses and sequences to come.

The Flow Mindful Warm Up Sequence progressively builds up into a traditional sun salutation, sending signals from your brain to specific muscle groups to wake up and turn on to stabilize your body so that you can find greater mobility and open your body in a safe and healthy way!

The best part? It’s under 10-minutes and it will open your hips, shoulders, chest, and hamstrings while toning your belly, thighs, and arms, synching movement with breath and setting you up for a successful day!

One warning, it is quite fast so feel free to pause the video and repeat each portion slowly until it becomes familiar. Some days you may feel like spending more time in child’s pose or down dog and that’s totally fine. Just pause the video take a few breaths and then keep moving when you feel ready. If you are unsure if this practice is right for you, consult your doctor.

Flow Mindful Warmup 2 from Rebecca on Vimeo.

Happy flowing and let me know how it goes for you.

P.S. The most important part is that you listen to your body. Through this practice, we are moving towards a state of embodiment, which means tuning in to when your body says stop, and when your body says “go for it!”.


  1. Gabbi
    February 3, 2019

    Hi Becca!

    I am happy to be able to practice yoga with you now from home 🙂

    Loved the variations.

    Thank you!


    • Rebecca
      April 16, 2019

      That’s great to hear Gabbi! Let me know if you have any questions, or if there are any specific topics you would like to learn about through video.


Leave a Reply