In classes last week, I decided to offer more “flowing” than I usually teach. In case you don’t know what this means, in yoga to flow often means to move continuously from one pose to another, with movements tied to the breath. This is typical in a vinyasa class, and other types of yoga.
The feedback I received in some classes was that the students preferred flowing to holding. I do listen, so always feel free to speak up.
The advantage of flowing, in my opinion, that it feels good to keep moving; it can be uplifting, like a dance. Also, you don’t have to spend much time in a pose you don’t enjoy! Other potential benefits are that you may increase your heart rate, and you use brain power to learn the sequences, which is good for memory.
The main disadvantage of flowing is that, if you don’t understand what’s going on, or need more time to transition, the class may have already moved on to the next pose. Believe me, I’ve been in those classes where I get lost, or even injured!
Some advantages of holding a pose for multiple breaths: time for exploration, building strength/flexibility, and steadiness. Taking time allows you to find the right way to position your body that works for you. In some poses you build strength and stability in long holds, especially if you focus on contracting or engaging muscles. (You may have discovered this with Foundation Training exercises that I teach, too.)
When you stay in a pose for a while, there’s a sense of steadiness in mind and body as you commit to that position, by tapping into your breath and inner discipline to maintain it. You may even break a sweat! Longer holds in passive stretches can also benefit our nervous systems as we down-regulate for more calmness. It seems to me the main disadvantage of this type of practice is simply boredom, or feeling “stuck” or discouraged when that particular pose is difficult or not enjoyable. (The good thing is that YOU decide when you’re done with a pose!)
I will usually offer both options, sometimes alternating between the two. What’s fun is learning a set of poses slowly, one at a time, then putting them together into a flowing sequence.
If you want to practice mindful movement, I provide many options, including group classes or 1-on-1 sessions via Zoom or in-person, and video recordings.
Be Well,
Eva