Yoga: Flow - Saraswati River Tradition

I'm glad that several other people have given the details of this workout. I would just like to present my overall impression of this yoga video. I have tried many different yoga DVDs. The Saraswati River Tradition has become my favorite and most used yoga DVD. I like everything about it. I like the combination of scenery, the instructor's voice, the level of difficulty (beginner/intermediate, I'd say), the choice of yoga poses and the music. It all comes together to make an enjoyable experience every time I do this workout. This is not power yoga or yoga for athletic strength. To me, it is yoga for flexibility and for strength of mind as well as muscle.

I also like having the option of A or B tracks. Depending on my mood, I can work out a little harder (B track) or a little easier (A track). And within each track, I also have option to choose how long to workout. I enjoy this DVD and highly recommend this DVD - not only is it beautifully produced, all the options make it a great value.

Other reviewers have given detailed reviews and thoughts. I want to echo the positive reviews of this dvd. I have only done the long A practice, but it is already a favorite. The sequencing is different enough to feel fresh to me. There are 3 standing series that are definitely strength building without feeling obviously strenuous. And it has a lovely slow flow - mellow pace - really gave me time to settle into poses while still flowing. I liked the music, and the beach setting (in seeming morning light) is beautiful.

I have also done the shorter A practices, and I wanted to offer breakdowns of these three practices here for others. I have used KathAL's original breakdowns of the poses (please see her review below), and revised those to show the different "blocks" used in each of the A practices. So, thank you to Kath for her great work - and any errors are mine.

NOTE: Each "block" corresponds to chapter points in the three practices. (I use the Block numbers I assigned in the full 60 minute practice for the two shorter practices.)

A: 60 minutes

Block 1 (0 to 17:23)

Seated > then moves into seated forward bend > cat & dog tilt on hands & knees > child's pose > half chaturanga down to mat - cobra - child's > downward-facing dog > standing forward fold > mountain > half sun salute > several rounds of sun salutes (bypassing lunge right into plank or standing forward fold) >

Standing Series 1 (right leg): high lunge - warrior I - warrior II - reverse warrior - triangle > vinyasa flow (lunge - plank - chaturanga - downward dog) > Repeat left leg > vinyasa flow (ending in down dog) >

Block 2 (17:24 to 30:42)

Chaturanga to cobra hold > chaturanga (knees) > downward dog > Right Leg: 1 legged down dog > high lunge into low lunge > twist in low lunge > 1-legged down dog > down dog >

Left Leg: repeat (ending in downward dog) >

Standing Series 2 (right leg): 1 legged down dog > warrior II - reverse warrior - side angle (modified) - revolved side angle - wide-legged standing forward fold - revolved side angle - 1 legged downward dog > pigeon preparation (w/ forward bend) > vinyasa > Repeat left leg > vinyasa (ending in downward dog) >

Block 3 (30:43 to 48:50)

Standing Series 3 (right leg): 1 legged downward dog > warrior II - reverse warrior - side angle (full) - half moon - standing leg split - crescent low lunge - lunge (low then high) w/ twist > vinyasa > Repeat Left Leg >

1 legged down dog > plank > cobra > locust > child's > head to knee pose > half lord of the fishes (modified) > forward fold in bound angle > forward fold in seated wide angle > vinyasa >

Block 4 (48:51 to 60:10)

Downward dog > child's > knees to chest on back > reclined spinal twist > bridge > shoulderstand (alternative: reclined bound angle) > plow > fish > reclined bound angle > knees to chest > savasana > ending in seated.

A: 45 min (actual length: 42:12)

Block 1 (0 to 17:23)

Seated > then moves into seated forward bend > cat & dog tilt on hands & knees > child's pose > half chaturanga down to mat - cobra - child's > downward-facing dog > standing forward fold > mountain > half sun salute > several rounds of sun salutes (bypassing lunge right into plank or standing forward fold) >

Standing Series 1 (right leg): high lunge - warrior I - warrior II - reverse warrior - triangle > vinyasa flow (lunge - plank - chaturanga - downward dog) > Repeat left leg > vinyasa flow (ending in down dog) >

Block 2 (17:24 to 30:42)

Chaturanga to cobra hold > chaturanga (knees) > downward dog > Right Leg: 1 legged down dog > high lunge into low lunge > twist in low lunge > 1-legged down dog > down dog >

Left Leg: repeat (ending in downward dog) >

Standing Series 2 (right leg): 1 legged down dog > warrior II - reverse warrior - side angle (modified) - revolved side angle - wide-legged standing forward fold - revolved side angle - 1 legged downward dog > pigeon preparation (w/ forward bend) > vinyasa > Repeat left leg > vinyasa (ending in downward dog) >

Block 4 (30:43 to 42:12)

Downward dog > child's > knees to chest on back > reclined spinal twist > bridge > shoulderstand (alternative: reclined bound angle) > plow > fish > reclined bound angle > knees to chest > savasana > ending in seated.

A: 25 min (actual length 23:18)

Block 1 (0 to 17:23)

Seated > then moves into seated forward bend > cat & dog tilt on hands & knees > child's pose > half chaturanga down to mat - cobra - child's > downward-facing dog > standing forward fold > mountain > half sun salute > several rounds of sun salutes (bypassing lunge right into plank or standing forward fold) >

Standing Series 1 (right leg): high lunge - warrior I - warrior II - reverse warrior - triangle > vinyasa flow (lunge - plank - chaturanga - downward dog) > Repeat left leg > vinyasa flow (ending in down dog) >

Block 4 Short Version (17:24 to 23:18)

Downward Dog > Child's Pose > knees to chest on back > reclined spinal twist > (19:43) reclined bound angle > knees to chest > (20:55) savasana > (22:54) ending in seated. [NOTE: No bridge, shoulderstand, plow, or fish]

NOTE: I received a free review copy of this DVD from the web site Metapsychology.net.

Yoga: Flow is an intermediate level vinyasa yoga DVD offering routines of varying lengths. In her Introduction, instructor Zyrka Landwijt explains that the Saraswati River Tradition combines hatha, jnana, and bhakti yogas with various wisdom traditions. The style is flowing, linking the postures with breath, and incorporates chanting, pranayama (breathwork), and meditation. To make these practices more accessible, Landwijt has divided the DVD into two separate series of three routines, A and B. The practice which form Series A move at a slightly slower pace, but they remain dynamic. Each of the Series B sequences begins with chanting and pranayama; these practices also incorporate a few more challenging postures. In addition, the DVD includes two supplementary practices, Surya Yoga and Yoga Nidra (described below). All of the practices are filmed outdoors, with the A sequences and the Yoga Nidra set on an oceanside beach, and the B practices and the Surya Yoga located by a tranquil riverfront. Landwijt utilizes voiceover cuing throughout. The music is described on the DVD case as "traditional Indian grooves and modern ambient tones."

The lengths for the A routines are 24, 45 (actually 42), and 60 minutes. Landwijt begins each of these practices seated on the mat, moving into cat/cow and cobra flows before coming up to standing for the sun salutations. Standing postures for all three practices include warrior 1, warrior 2, reverse warrior, and triangle pose. Each longer practice adds in additional postures–for example, the 45-minute practice includes more standing poses, such as crescent pose, twisting low lunge, and side angle, as well as extra floor postures such as bridge, shoulderstand, plow, and fish pose. The most challenging postures included in the 60-minute practice are probably half-moon, standing spits, and plow pose; there are no backbends (other than the cobras performed as part of the vinyasas) in any of the Series A routines.

As mentioned above, the Series B practices include chanting and pranayama. In fact, each of the three Series B routines begins with the same 8 ½ minute breathwork segment; as noted on-screen, you can choose to skip over this section if you prefer. After chanting ohm three times, Landwijt uses the following mantra: "Ambea Tambea Nadi Tambea Devi Tambea Namah Om Namami," which she repeats for several minutes. This is followed by three rounds of kapalabhati (skull-shining breath). As with the A routines, the B sequences continue from an opening seated position into cat/cow, but Landwijt then moves into down dog, and transitions directly to standing to begin the sun salutations. The three B practices, which are 30, 50, and 75 minutes in length, are quite similar to the A practices in terms of the postures included. However, Landwijt slightly increases the difficultly level of the B routines by inserting additional elements such as binds and more vinyasa flows (the latter of which continue even into the floor portion of the practice). Some of the postures which appear in the 75-minute practice that are unique to the B series include pyramid pose, side plank, bow pose, wheel, and happy babies pose.

The Surya Yoga sequence has its own submenu, providing options for guided instruction or music and sounds only. There is also an Introduction to this segment. Here Landwijt explains that the Surya practice combines sound vibrations with Bija Mantras in order to stimulate the chakras. She begins the routine with three rounds of kapalabhati. Then, coming to standing, she commences lunging sun salutations. For the guided instruction, Landwijt chants the mantras for each chakra live, while at the same time, her voiceover instruction cues each position in the sun salutes. In addition, a figure appears on the left-hand side of the screen, and each chakra–along with its corresponding color–is highlighted on this figure as Landwijt continues on for many repetitions. That is all there is to this 37-minute practice, which ends only with a brief moment in tadasana. The Yoga Nidra practice is 25 minutes long. This is a guided meditation to promote deep relaxation. Throughout the practice, Landwijt frequently encourages you to remind yourself "I am not sleeping; I am practicing yoga nidra." She guides you to relax each muscle of the body, to set an intention (sankalpa), to feel opposites in the body, and to then to direct your attention each of the chakras in turn, visualizing lotus flowers of specific colors as you do so. The Yoga Nidra concludes with a repetition of the sankalpa and a gradual reawakening of the body, finishing in a seated position for a final meditation.

This DVD is probably best suited to those who prefer a flowing, vinyasa style practice but who are not fans of faster-moving, "power" yoga routines. I also think that the Saraswati River style is likely to appeal more to practitioners who are comfortable with the idea of practicing chanting and pranayama even though these segments can be skipped. Overall, the routines are solidly intermediate in level, although well-experienced beginners might feel comfortable with the A series practices. One thing that I found slightly disappointing about this DVD is that I did not think there was much variety amongst the six main practices–i.e., although the duration of these routines fluctuated, I did not find much difference in actual content. For more information on deciding whether this DVD is right for you, view a clip at http://www.realbodywork.com/yoga.

As Kath has already provided her excellent review and breakdown of this DVD so I would just like to add some points on how I found it for my purposes.

In short, this is currently my favourite yoga DVD and I reach for it often (in fact, I try to limit myself and I even purchased another Zyrka DVD to mix them so that I don't get used to this one too quickly). I don't really use the extras (yoga nidra, surya yoga) and I usually skip the chanting part of practice B. I may use them one day and I'm happy they are there (it's another generous offering from Zyrka - six practices and two long extras in one DVD) but for now I mostly use two longest flows and sometimes on a lazy day the shorter ones.

I'm a big fan of Zyrka's teaching style and sequencing. She is completely non-flashy and modest but at the same time very confident and her instruction is flawless. Most of the time I don't even need to look up to watch the screen - I only do it to look at her form and grace for inspiration. Her voice is also very pleasant although some people might find it a little on the breathy side (still very far from early Sara Ivanhoe but you may want to listen to samples first if it might be an issue for you).

Again as with her previous DVD (Gentle Vinyasa Flow) the production is professional but not MTV-overdone. The music is definitely more present here and it also sounds more original - there are several distinct tunes running throughout the practice (instrumental, Indian flavour). The first practice is filmed on the beach and the second on the river bank (or is it a lake?) with trees or hills in the background. I love seashore or riverbank landscapes - water relaxes me - so it's another plus for me. The camera is on Zyrka all the time and while the angles may change slightly to focus on an important aspect of a pose, there are no extra shots of the surroundings etc. It is a focused, steady style for a true one-on-one feeling - it results in a very genuine impression.

I find all this very attractive but what is most important for me is the pace of the practice - it moves along well (there is a lot of material, espacilly in practice B) but is never hurried. More difficult poses are introduced in stages so that you can go deeper or higher with each stage. Usually I am not able to go into a bound angle but with Zyrka I can. Also while there is no special hip opening section, I notice great lower body flexibility benefits, probably resulting from a clever choice of hip opening poses within the flows and good sequencing.

All this contributes to the main benefit - getting "into the zone" while practising with Zyrka. With this DVD time flies for me (I'm never confused or out of rhythm) but also I know it's a meaningful time. I do hope to see more practices by this instructor; I think that with her instruction skills she would make an excellent audio teacher.

I'm reviewing this workout after doing all of the routines once each.

General workout breakdown: This DVD contains 2 vinyasa yoga practices (each with two shorter premixes), 1 sun salutation practice, and 1 yoga nidra practice. The two vinyasa practices are meant to be progressive: you're to start with the shortest A and work your way up to the longest, then start with the shortest B and work your way up to the longest. That said, you can also pick and choose based upon your time and needs for the day.

- A (60 min.) also comes in 24- and 45-min. versions.

The full practice begins seated, then moves into seated forward bend, cat & dog tilt on hands & knees, and child's, half chaturanga down to mat - cobra - child's, downward-facing dog, standing forward fold, mountain, half sun salute, several rounds of sun salutes (bypassing lunge right into plank or standing forward fold), high lunge - warrior I - warrior II - reverse warrior - triangle, vinyasa flow (lunge - plank - chaturanga - downward dog), cobra hold into vinyasa, crescent into twisting low lunge, 1-legged down dog - warrior II - reverse warrior - side angle (modified) - revolved side angle - wide-legged standing forward fold - revolved side angle - pigeon preparation (w/ forward bend), vinyasa, 1-legged down dog - warrior II - reserve warrior - side angle (full) - half moon - standing leg split - crescent low lunge - lunge w/ twist, vinyasa, locust, child's, head to knee pose - half lord of the fishes (modified), forward fold in bound angle, forward fold in seated wide angle, vinyasa, child's, knees to chest on back, reclined spinal twist, bridge, shoulderstand (alternative: reclined bound angle) - plow - fish - reclined bound angle, knees to chest, and savasana (corpse or final relaxation), before ending in seated.

- B (75 min.) also comes in 30- and 50-min. versions. The main differences between A and B is the addition of the chanting and pranyama plus the inclusion of slightly more challenging postures, including bow, side plank, and wheel. The pace is the same, however, which was a pleasant surprise for me.

The full practice begins seated for chanting (Om 3x, then Ambea Tambea Nadi Tambea Devi Tambea Nama Om Namami x9, if I counted correctly; Zyrka says it speaks to the order of the universe or something, but I can't find out what this means) and kapalabhati (skull-shining) breathing (3 rounds) before rolling onto back with knees to chest, then up to child's, table for cat & dog tilt, downward-facing dog - 1-legged down dog - knee to nose - 1-legged down dog w/ hip open, high plank, knees & chest & chin to ground, cobra, standing forward fold, mountain, half sun salute, several rounds of sun salutations, high lunge w/ arms overhead - warrior II - warrior II w/ arm behind head (triceps stretch) - reverse warrior w/ arm behind head - triangle - reverse warrior - warrior II, with vinyasa in between sides and sun salutation finished at end, plank - cobra - downward dog, warrior I - warrior I w/ hands in yoga mudra - intense side stretch - triangle - reverse angle - side angle - half moon - standing leg split - 1-legged down dog, vinyasa into locust, vinyasa, warrior I - warrior II - reverse warrior - side angle - bound side angle (option) & straighten leg - revolved side angle - side plank, vinyasa into bow, child's, pigeon preparation (w/ forward bend, then up to reach back for back leg) - half lord of the fishes, vinyasa, low lunge - half split, vinyasa, child's, head to knee, forward fold in bound angle, seated wide angle (side bend and forward bend), child's, vinyasa, child's, bridge 3x / wheel (option for the last round) - knees to chest, shoulderstand (alternative: reclined bound angle) - plow - happy baby - reclined bound angle - fish, knees to chest, reclined spinal twist, seated for round of kapalabhati breathing, and savasana, before ending in seated for a final Om.

- Surya Yoga (37 min.), as Zyrka introduces it, is to direct solar energy into specific chakras during specific poses by chanting certain sounds.

This sequence begins with 3 rounds of kapalabhati (skull-shining) breathing before rolling onto back with knees to chest, then into child's pose, before cat stretch in table into downward dog, moving into standing forward bend, and rolling up to standing. You then move through a number of rounds of 12-point or lunging sun salutations. The relevant chakra is shown highlighted to the left of the screen, while the relevant sound is written in an inset box in the upper right. The practice ends with a brief moment in tadasana imagining the full moon behind the head, then walking back into down dog, with the choice to continue with asana or taking a savasana (to be done on your own or perhaps by selecting the yoga nidra sequence).

- Yoga Nidra (25 min.) is a practice of yogic sleep, or deep relaxation.

The practice is done entirely in corpse pose (lying on back, with arms and legs softly out to the side). After relaxing the whole body, you make a sankalpa (resolve or intention), direct your attention around the body as directed by Zyrka, feel opposites in the body (lightness and heaviness, heat and cold), and work your way up the chakras by visualizing lotus flowers (Zyrka is very specific about the color(s) and number of petals and what you are to notice as you imagine them). The practice ends with focus on the breath, a repetition of the sankalpa, and a gradual reawakening to come up to sitting and seal the practice with a Sanskrit phrase meaning "Let it be so."

Level: When Zyrka recommends this to intermediate yoga students, I interpret that as meaning those comfortable with at least the basic poses and with a decent amount of strength and flexibility. The most "advanced" postures are probably shoulderstand and wheel.

I consider myself a sort of perpetual beginner / intermediate in yoga; I've been practicing for almost 8 years now, but because of some physical limitations (a cranky elbow, not so great flexibility, strength that could be stronger) I usually find myself in that low intermediate range, not yet ready for wheel, crow, headstand, and the like, and yet also constantly revisiting the basics. I found this practice appropriate for my level, sufficiently challenging but not overwhelming so by any means. More importantly, it moved at a pace that worked well for me. I have to be able to take a modified chaturanga, and I never felt rushed doing so during this practice. I often avoid vinyasa and related schools of yoga because they move too fast (Eoin Finn's Power Yoga for Happiness 1 and The Pursuit of Happy Hips are as fast as I can go).

Class: Zyrka alone, with instruction via voiceover.

Music: The back cover describes it as "a rich sound-track of traditional Indian grooves and modern ambient tones." It alternates between ethnic-flavored and more atmospheric sounds. I found it all right: not too distracting, but not something I fell in love with.

Set: During her introductions, Zyrka is in a white-walled room. During the A sequence and yoga nidra, Zyrka is on the beach by the ocean. Durind the B sequence and surya yoga, she is by a river bank. (I thought I read that these are in California, probably near her home of Santa Barbara.)

Production: clear picture and sound, helpful rather than distracting camera angles. You can see and hear the seams between the segments in the A and B practices, even in the full flow, when you would expect things to be smoothest.

A small inset with suggested variations will sometimes appear in A or B. Also, text appears for chants and stays on the screen for the entirety of that chanting segment.

Equipment: a yoga sticky mat (or equivalent) and maybe a blanket or cushion for the seated portions and/or yoga nidra.

Space Requirements: enough room to perform a full sun salutation for the vinyasa and sun salutations practices plus enough room behind you for plow during the vinyasa practices. You'll just need enough room to lie comfortably for the yoga nidra practice.

DVD Notes: A quick Real Body Works intro can be skipped to get right to the main menu, which offers a Start Here as well as Credits in addition to the A, B, Surya Yoga, and Yoga Nidra practices. There's a sub menu for the Surya Yoga that has Introduction, Sequence - Guided, and Sequence - Sounds Only.

Comments: Zyrka describes this DVD as coming out of the Saraswati River tradition of yoginis (both men and women) who live in the world rather than in secluded ashrams. That, the geographical location, and the surya yoga (coordination of tones with moves) are what I was able to take away as special to this tradition. (The back cover says that pranayama, yoga nidra, and meditation are vital parts of this type of practice, but other yogic traditions also include some, if not all, of these traditions. But I'm not up on my yoga history or even the different yoga schools.)

If you're not so sure about talk of chakras, chanting, or yogic breathing, know that the chanting and pranayama are chaptered separately on the B practices, and the surya yoga and yoga nidra practices are off on their own. Zyrka's talk during the A and B sequences is fairly straightforward, with nothing more New Agey or mystic or poetic whatever than telling you to lift your heart. She uses both Sanskrit and English names for poses, often using both together.

I think this might appeal to some folks who are looking for flowing vinyasa sequences that are much more straightforward and without the verbalisms of Shiva Rea, for example.

One of the reasons I was interested in this DVD was the yoga nidra practice. I have Shiva Rea's Drops of Nectar (CD), Betsey Downing's Yoga Nidra: Moving into the Garden of Your Heart (MP3 available at iHanuman.com), and Jill Miller's Breathe in Bliss Out (CD). Zyrka's is kind of in between Jill and Betsey's. I'm happy I had done Jill's, which I think is a good introduction to this practice, especially since she takes some time to explain what makes a good sankalpa. Betsey's is even more comprehensive. Each of them chooses to focus on different types of visualizations while in yoga nidra, so I'm happy to have these several variations. It might take me a bit to warm up to Zyrka's because of the specificity in the lotus chakra visualizations (thank goodness I have some art background so I can picture the requested colors!).