Mini Meditation: mini nidra

Hours of Australian nature soundscapes from ABC Science.

In a final gesture of gratitude, Lara invites you to flow though a soothing moon salutation practice, chandra namaskar. Less commonly known than its solar equivalent, this simple sequence of postures will teach you to move with steadiness and grounding, to stay close to the earth and to fully receive the restorative benefits of this breath-focused vinyasa.This episode is only short, and it's perfect to practise in the evenings. Music The Legend of the River Red Gum Richard Charlton (10:45) Performers: Steve Allen (guitar), Riley Lee (shakuhachi) Hear more beautiful music on ABC Classic radio.abc.net.au/programs/classic/live Follow Classic Flow on Instagram @classicflow_yoga Get in touch at [email protected]

Have your props, blankets and bolsters ready - you’re in for a treat! You’re about to plunge into a full body bliss bath, a deep soak in sensation and melody. Lara will guide you through a series of yin postures - held for up to five minutes - designed to flood the body with sensation, myriad textures, flavours, visions and temperatures. And once again, Benny Holloway’s ethereal voice and guitar melodies, improvised and spontaneous, accompany Lara’s lyrical instruction and respond to the flow and energetic feel of the sequence – all recorded live in the studio, just for us. If you love this episode and want more, scroll back in your podcast feed and find the Full Body Listening: Yoga Nidra episode released in December 2018. Hear more beautiful music on ABC Classic radio.abc.net.au/programs/classic/live Follow Classic Flow on Instagram @classicflow_yoga Get in touch at [email protected]

This standing sequence homes in on the pelvis, the gateway between upper and lower halves of the body and the holder of SO much tension. You’ll move through a series of warrior poses, limbering up connective tissue and strengthening supporting muscle groups, so the rivers of communication can flow more freely between the upper and lower halves of your intuitive body. Many yoga practitioners find hip work to not just be physically challenging but also emotionally undamming. Please take care with any sensitive knees and souls.To accompany, a selection of Philip Glass etudes. His compositions are full of pathos, and the piano-playing, beautifully precise. Let it anchor you in the present, and carry you through the challenging moments. Music Etude No. 5, Philip Glass (9:07) Etude No. 4, Philip Glass (8:21) Etude No. 2, Philip Glass (7:26) Performer: Sally Whitwell Hear more beautiful music on ABC Classic radio.abc.net.au/programs/classic/live Follow Classic Flow on Instagram @classicflow_yoga Get in touch at [email protected]

This strong sequence of balance poses is all about moving from your centre - uddiyana bandha - to find equilibrium even when things feel a bit upside down. Your mat is fertile ground to explore this balancing act, to find ease amongst the effort, and softness in your strength. Maybe you can carry this feeling off the mat and into your daily life? Maybe your own exploration of balance in this class can echo the sweet balance you’ll hear in the music, between the resonant strum of the guitar strings, and the warm, penetrating breath of the shakuhachi. Music composed and recorded especially for Classic Flow, performed on guitar by Steve Allen and shakuhachi by Riley Lee. Sorrow Phillip Houghton arr. Steve Allen (9:07) Just Another Day Steve Allen (10:05) Nature’s Mirages Sally Greenaway (4:51) The Legend of the River Red Gum Richard Charlton (10:45) Hear more beautiful music on ABC Classic radio.abc.net.au/programs/classic/live Follow Classic Flow on Instagram @classicflow_yoga Get in touch at [email protected]