Total Yoga The Flow Series: Fire

NAME of instructor

DURATION of workout

75 minutes

EQUIPMENT needed

Yoga mat, yoga block (although it isn't demonstrated in the video, I highly recommend a yoga block for certain poses if you are not that flexible), blanket (optional but demonstrated for use in headstand and shoulder stand)

TYPE of workout

Yoga

MUSIC

Very faint, almost nonexistent

IMPACT

Low

LEVEL

Advanced

Total Yoga Fire is one is a series of four DVDs in the Total Yoga series narrated and demonstrated by Tracey Rich and Ganga White. It is also the toughest out the series. There are over 30 poses in this very fluid practice.

The practice starts off with teaching you how to breathe. Then you go into the various sun salution series to warm up (A, B, and C). Following are standing poses plus backbends, forward bends, twists and inversion poses. It's been broken down, so I won't do that again. Most of the poses were basic like warrior 1 and triangle, but there were also some tough poses like headstand and shoulder stand that required the use of props.

There wasn't much music. In fact, if there was any, it was very, very low. I think this was to keep you focused on the practice itself. The background was swirly oranges and reds, to symbolize fire. There is a lovely 10 minute savasana at the end where there are different nature scenes that blend one into the other. I am not sure the point of that, since you generally have your eyes closed in savasana.

This is a VERY rigorous workout! You MUST have an empty stomach for this, or you won't make it all the way through. Some parts were fast paced and my breathing became a little ragged. I slowed down though and worked at my own level. Although some people say there isn't a mind/body connection because the workout is so cardio focused (combined with the lack of soothing music and the instructor's voice being a bit monotone), I disagree. I found it to be like a moving meditation me since the poses flowed into each other so seamlessly.

PROS: I definitely felt DOMS in my shoulders, arms, abs, and hamstrings the next day. I sweated A LOT in this workout, definitely more than my Leslie workouts. The instruction was good. Used the sanskrit(sp?) terms as well as common English terms for the yoga poses. Pacing was quick so there was a great cardio benefit. Modifications were shown for the more advanced poses. There are challenging balance postures and wonderful stretches.

CONS: You definitely need some familiarity with yoga before trying this workout. Although the instruction was good, it is not really for the beginner student. They do not go into detail on foot position in triangle, or arm position in cobra for instance. No Alan Finger details here. The music is virtually non-existent. If you need great music and a butter cream smooth voice to get you centered, you are NOT getting that here.

The most challenging of the three programs contained in the "Total Yoga The Flow Series" collection.

Here's a breakdown of the practice:

Total Yoga: Fire Ganga White and Tracey Rich (White Lotus)

Preparation:

1. Ujayi Breathing

2. Three-Part Breath

Fire Series:

05:20 Tadasana

5:45 "A" Series Salutation (3 x's) :

Sweep arms outward and overhead / Uttanasana / Standing Arch / (step back to) Chaturanga / (lower then move into) Up Dog / Down Dog /(step forward to)/Standing Arch/ Uttanasana / Arms Overhead / Tadasana w/ Namaste

9:35 "B" Series Salutation (3 x's)

Utkatasana (squat) /Uttanasana / Standing Arch / Chaturanga (lower then move into) / Up Dog / Down Dog / Virabhadrasana1 (right foot forward) / Chaturanga (lower then move into) / Up Dog / Down Dog / Virabhadrasana1 (left foot forward) / lowered plank (then move into) / Up Dog / Down Dog (5 breaths) / step to Standing Arch / Uttanasana / Utkatasana / close pose

15:30 "C" Series Salutation (12 Position Sun Salutation) (2 x's)

Hands in Namaste / Arms Overhead ( palms facing) w/ slight arch / Uttanasana / Lunge w/ Right Leg back-knee to ground / Plank / (lower to) Ashtanga Pranam (knees-chest-chin) Sweep into Cobra / Down Dog / Right foot forward to Lunge with left knee to ground / (step to) Uttanasana / Arms overhad w/ slight arch / Close pose to Tadasana

17:45 "C" Series Salutation w/ Twist (1x)

Sweep arms up / uttanasana / Right leg back to lunge / lunge w/twist to the left / plank / ashtanga pranam (8 point bow) / cobra / down dog / Right leg forward to lunge / Lunge w/ twist to the right / Uttanasana / Sweep arms overhead / close.

19:40 Partial A Salutation: arms overhead / uttanasana / Standing Arch / Chaturanga / Up Dog / Down Dog to:

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20:10 Triangle pose (right foot forward)

Then Vinyasa: Chaturanga / Up Dog / Down Dog

Triangle pose (left foot forward)

Then Vinyasa: Chaturanga / Up Dog / Down Dog / Standing Arch / Uttanasna / Sweep arms up / Uttanasana / Standing Arch / Chaturanga / Up Dog / Down Dog to:

22:05 Warrior 2 (Hero) pose (right foot forward)

Then Vinyasa: Chaturanga / Up Dog / Down Dog to:

Warrior 2 (Hero) pose (left foot forward)

Then Vinyasa: Chaturanga / Up Dog / Down Dog / Standing Arch / Uttanasna / Sweep arms up / Uttanasana / Chaturanga / Up Dog / Down Dog

24:05 Extended Right Angle (Parsvakonasana) (Right leg forward)

Then Vinyasa: chaturanga / Up Dog / Down Dog to:

Extended Right Angle (Parsvakonasana) (Left leg forward)

Then Vinyasa: Chaturanga / Up Dog / Down Dog / Standing Arch / Uttanasna / Sweep arms up / Uttanasana / Chaturanga / Up Dog / Down Dog

26:00 Half Moon (Ardha Chandrasana) (right leg and hand on the floor)

Then Vinyasa: chaturanga / Up Dog / Down Dog to:

Half Moon (Ardha Chandrasana) (left leg and hand on the floor)

Then Vinyasa: Chaturanga / Up Dog / Down Dog / Standing Arch / Uttanasna / Sweep arms up / Uttanasana / Chaturanga / Up Dog / Down Dog

(

28:00 Warrior 1 (Virabhadrasana 1) (Forward Facing Hero)Right foot forward

Then Vinyasa: chaturanga / Up Dog / Down Dog to:

Warrior 1 (Virabhadrasana 1) (Forward Facing Hero) Left foot forward

Then Vinyasa: Chaturanga / Up Dog / Down Dog / Standing Arch / Uttanasna / Sweep arms up / Uttanasana / Chaturanga / Up Dog / Down Dog

30:00 Warrior 3 (Hero Balance) (right leg on floor w/ left leg extended backwards )

Then Vinyasa: chaturanga / Up Dog / Down Dog to:

Warrior 3 (Hero Balance) (left leg on floor w/ right leg extended backwards )

Then Vinyasa: Chaturanga / Up Dog / Down Dog / Standing Arch / Uttanasna / Sweep arms up / Uttanasana / Chaturanga / Up Dog / Down Dog

31:40 Twisting Triangle (right leg forward)

Then Vinyasa: chaturanga / Up Dog / Down Dog to:

Twisting Triangle (left leg forward)

Then Vinyasa: Chaturanga / Up Dog / Down Dog / Standing Arch / Uttanasna / Sweep arms up / Uttanasana / Chaturanga / Up Dog / Down Dog

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33:38 Lying boat position (2 x's) (alternate which side of your head rests on the floor between each repetition of the pose).

Vinyasa: Up dog/Down Dog then step forward to

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35:10 Navasana (2 x's)

36:15 Half Situps

36:50 Leg lifts (flex and lower/point and raise) (5x's)

Roll forward onto knees to:

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37:40 Camel

38:20 release into Embryo

38:25 Camel repeated

39:40 release into Embryo repeated

39:40 Come up to knees then swing legs around and lower down to:

39:55 Bridge

40:35 bring Knees to chest

40:50 Bridge repeated or Upward Bow (wheel)

41:45 bring Knees to chest

Rock and roll to knees then move into

42:00 Embryo

Step back to

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42:30 Down Dog

43:00 Uttanasana then clasp elbows

43:35 Standing forward bend with hands under feet position

44:20 Roll up to standing hands in Namaste

44.35 Sweep up / Uttanasana / Standing Arch / Lowered Plank / Up Dog / Down Dog / step to seated position

45:15 Janu sirsasana (both sides, NO vinyasa between sides)

(Fire Series cont. Pg 6)

47:25 Paschimottanasana

48:30 Baddha Knansana (bending forward)

49:30 Straddle Split Pose (Upavistakonasana)

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50:30 Rock the Baby Position (Hip opener, lifting bent leg up and cradling in arms)

52:20 Seated Spinal Twist

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54:10 Dolphin or Head Stand

55:05 release to Embryo

55:20 Dolphin or Headstand repeat

57:30 thru Embryo to

57:37 Neck Release (Roll head back and forth on the floor from kneeling position)

58:05 Plow / Shoulderstand sequence

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1:01:15 Fish pose

1:02:00 Fish Pose w/ legs extended to Navasana

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1:02:25 Sitting Meditation

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1:03:30 Savasana

1:13:35 come up to Seated Meditation….. Namaste

This is a good strengthening and stretching workout with a length of a little over an hour. You start with three each of sun salutations A, B, and C. Then, between every standing pose (roughly the first half-hour), you do another sun salutation. That got OLD. I'm not one to really mind a lot of sun salutations, in fact, I like sun salutations, but this seemed to go on way too long. Finally, you go to the floor for the second half. The workout includes shoulderstand and plough, both of which I love. Overall, this is an excellent workout, but the number of sun salutations make it not as likeable. Grade A-.