A two-part guided relaxation exercise designed to release muscle tension and help lower stress levels. 

Discover more episodes at abc.net.au/classicflow

Follow Classic Flow on Instagram @classicflow_yoga

Mini Meditation: Progressive muscle relaxation

Classic Flow is blissful yoga and meditation set to beautiful music. A series of low impact yoga classes and guided relaxation and breathing exercises have been designed by yoga professional Lara Zilibowitz to give your body what it craves and leave you feeling refreshed of mind and light in step throughout your busy week.

In each episode, the Classic Flow ensemble perform an intimate concert of classical music with meditative effects to enhance your practice. Each bespoke playlist has been carefully curated so the music fits snugly alongside the yoga sequence. resulting in a deeply immersive, sensory experience.

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Music

Hours of Australian nature soundscapes from ABC Science.

Bonus: Classic Flow presents Nature Track

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 classicflow@abc.net.au

Bonus: Goodnight Moon Salutations

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 classicflow@abc.net.au

Full Body Marinade: Yin Yoga

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 classicflow@abc.net.au

Juicy Hips

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 classicflow@abc.net.au

Mini Meditation: Progressive muscle relaxation

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