Go with the Flow Sequence

10000 Footprints

These are classes and files from Amy and James, founders of 10000 Footprints.  Feel free to browse and see examples and ideas for uploading files to your own studio. Definitely check out the Studio Setup Guide, FAQ, and our blog for more information!   In Peace, Amy and James

Go with the Flow Sequence

An intermediate/advanced flow working toward mermaid/king pigeon posture (Eka Pada Raja Kapotasna)


  • Description


An intermediate/advanced sequence designed to strengthen the core, open the hips, and flow one breath-one movement. Moves toward mermain/king pigeon (Eka Pada Raja Kapotasna) as peak pose. Approximately 75 minutes. Outline includes:

Link to playlist ideas
Opening words
Key actions
Key words
Props needed
Benefits and awareness
Sequence with suggested time frames, breaths in a pose, or repetitions of a flow to help with timing.

Download available in PDF and word document.

Click here to join our newletter and receive a FREE .pdf of this sequence!