2016 December Flow
Here it is ladies + gents: the 2016 December Flow!
Take 216 with you into your holiday travels and enjoy practicing sections of the flow or the whole thing! And just in case you want some jams to add into the mix, Nicole has made her December Flow Playlist available for you to enjoy!
Click here to open Nicole’s December Flow Playlist in Spotify.
Short on time? Practice just this opening section to help open up the body at the start of your day!
Sit and observe your seat, breath, or anything that you can observe with attention
Seated: cross legged seat (sukhasana) or another seat that’s comfortable for you
Spine warm up R/L
- cat/cow x3
- side bend R/L x3
- fold forward for 3 breaths
- roll up, change cross of legs, + repeat
Boat Pose (navasana)
- Hold your version of boat for 3 breaths → stay as you are OR draw your left knee in, and reach your right leg out straight for 3 breaths
- Lower into janu sirsasana twist to the right for 3 breaths
- Janu sirsasana twist to the right: sit with right leg straight in front of you, left knee bent and opened to your left side with your left foot against your right leg, twist torso to right
- Repeat left, starting from boat pose for 3 breaths
Cat/cow play (whatever feels good!) → downward-facing dog (DD)
Plank sequence x3: DD → plank → child’s pose → cow → DD
From DD walk forward to top of mat and roll up to stand
The standing flows are great for working up some heat and transforming sluggish or frenzied energy — this section helps us feel grounded and energized!
Mountain Pose (tadasana)
Lunging Surya R/L x2
One round, right side:
- Sunbreath: Lift arms overhead → forward fold → half lift
- Step back right, lower knee down, lift up into crescent lunge (with any degree of backbend you enjoy)
- DD → Vinyasa → DD
- “The Vinyasa”: plank → chaturanga → upward-facing dog → DD
- But do the vinyasa variation that suits you! For example, the plank sequence from above is a great substitute for those looking for a less heating vinyasa!
- Step right foot forward into low lunge, open right arm to twist right (hold for a few breaths or untwist on the exhale to keep it moving)
- Step forward into forward fold → reverse the sunbreath to come back to tadasana / standing
Side Angle (Parsvakonasana) Flow 1
Right side from tadasana:
- Chair (utkatasana) → forward fold → half lift → step or hop to DD
- Warrior 2 (virabhadrasana II) → bend/straighten front knee x3 → hold warrior 2 for 3 breaths
- Peaceful warrior into side angle (any arm variations) x3 → hold side angle for 3 breaths
- Vinyasa or step to DD → return to top of mat to repeat on the left
Side Angle Flow 2
Right side from tadasana:
- Chair → forward fold → half lift → step or hop to DD
- Warrior 2, hold for 3 breaths
- Side angle, hold for 3 breaths
- Half moon (ardha chandrasana), hold 3 breaths → exit to warrior 2
- Step into high lunge → shift into eagle (garudasana), hold 3 breaths
- Exit into chair pose → rise to tadasana to start second side
Twisting Chair (parivrtta utkatasana) R/L → rag doll (relaxed forward fold with very bent knees)
PLAY with side crow (parsva bakasana) R/L or crow (bakasana) → release with rag doll or child’s pose
We’ve got a heating and cooling inversion in here. The prep work is as useful as are the actual poses, so when you’ve got the energy, dive in with the best version for you!
Forearm Stand (pincha mayurasana)
- Shoulder prep: forearm DD / dolphin at wall
- Core prep: forearm plank
- Repeat both shoulder + core prep or move to pose variation: dolphin on mat, L-shape on wall, kick up to forearm stand
Bridge (setu bhandasana) series: 2-4 rounds of bridge variations including your choice of:
- active bridge
- full wheel (urdhva danurasana)
- restorative bridge (pelvis on block)
Half Shoulderstand (ardha salamba sarvangasana), pelvis on one block
Never skip savasana! You can skip the rest of the flow and head right to this section to unwind after a hectic or exhausting day!
Reclining twist (jathara parivartanasana)
Savasana or legs up the wall
Closing: sit in a comfortable seat and observe the effects of your practice.