Go with the flow

Instructor Tracy Bogart, 51, has a new take on traditional yoga practice.

IF YOU FIND TRADITIONAL YOGA TOO STATIC OR WANT A CHANGE FROM YOUR REGULAR ROUTINE, YOGAFLOW WILL MOVE YOU.

One of the goals of traditional yoga is tranquility, a state of poise and serenity. But after a stressful day, serenity can be very hard to achieve. It's tough to turn off the voices in your head, and far too easy for your mind to wander when your body is motionless.

Enter YogaFlow. The creation of yoga instructor Tracy Bogart of Chapel Hill, N.C., YogaFlow links yoga poses together into a continuous fluid movement, creating something like a dance. YogaFlow connects each movement with either an inhalation or exhalation of breath, then sets the motion to music with a strong beat. With this strategy, there's less chance for you to lose concentration.

Don't expect an effortless workout. Bogart warns newcomers:

Be prepared to sweat. While one flow sequence may not seem challenging, repeating it for 30 minutes--the length of the average flow session--can be tiring. Wear loose-fitting clothing or a dance leotard, and go barefoot. You'll sweep your arms and legs in wide arcs, so choose an open area in which to practice the flow.

Begin by moving slowly through the motions of the flow (see next page) to warm your muscles. (Bogart says some familiarity with yoga is helpful.) Stretch by pausing for a few seconds in each of the individual poses.

When you're ready to try coordinating the movements with your breath, our directions will prompt you to inhale and exhale. When you master that, the next step is to add music to your workout. (See "Music to Flow By," page 108.)

End the workout with a cool-down phase, resting in the child pose and breathing deeply for a few minutes. Then lie flat on your back, palms facing up by your sides, for 10 minutes.

1

Stand with your feet together and your hands in prayer position, Inhale and sweep your arms out to the sides and up until they meet over your head. It's okay if your palms don't touch.

2

Exhale as you bend forward from the hips and place your hands on the floor, (Bend your knees if necessary.) Look forward to extend your spine and inhale.

3

As you exhale, flatten your palms, shift your weight to your hands, and gently jump your feet apart about three feet. When you land, your toes should face forward.

4

Inhaling, come to a standing position. Simultaneously sweep your arms out to the sides and up again.

5

Exhale as you move into the Warrior II pose: Pivot on your heels, turning your right foot out 90 degrees, and your left foot in just slightly. Lower your arms to shoulder height, parallel to the floor. Bend your right knee, keeping your knee directly above your heel. Look out over your right arm.

6

Inhale as you sweep your left arm down and around in an arc, moving your left shoulder with it, until your left palm meets your right one. Raise both arms over your head. Lift your left heel, completing the Warrior I pose.

7

Exhale as you lower your body over your right knee. Place your hands on the floor, directly below your shoulders.

8

Inhale and sweep your right leg back toward your left leg, then gently lift your right leg as high as you comfortably can. ("Do not kick your leg up," Bogart warns.)

9

Exhale as you slowly drop your right leg to meet your left one. At the same time, lower the rest of your body into a push-up, and hold that position a few inches above the floor. If this is too difficult, drop your knees and chest to the floor, as shown below, keeping your chin just above the floor and your eyes forward.

10

Inhale into the Upward-Facing Dog pose: Push your hands into the floor as you straighten your arms and arch your back slightly backward. Look up.

11

Exhale into the Downward-Facing Dog pose: Push your hands into the floor as you lift your hips toward the ceiling, creating an upside-down "V." Inhale as you lift your left leg as high as you comfortably can. (Again, don't kick your leg up.)

12

Exhale as you lower your left leg and then pull it forward under your body to rest next to your left hand in a lunge position. Your left leg should be bent, with your knee directly above your heel.

13

Inhale as you raise your arms above your head to complete the Warrior I pose.

14

Exhale into Warrior II. Pivot on your heels, turning your right foot 180 degrees. Your left foot should be turned just slightly to the right. Bend your right knee, keeping it directly above your right heel. At the same time, lower your arms to shoulder level, parallel to the floor.

15

Inhale and straighten your knee. Pivot on your heels so your toes face forward. Sweep your arms up over your head. Exhale, bending forward from the hips. (Rest here for a few minutes if you need to.) Continue the flow by repeating steps 4 to 15 to the right, in a clockwise direction. When you face front again, repeat the entire sequence, this time moving to the left, or counterclockwise.