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Level 2
30 min

Super Lunge Flow

Vinyasa Flow | By Kathryn Budig on Sep 08 2012
You'll need a strap for this super lunge flow mixed with plenty of vinyasa to keep the heat. All of these lunges open up the hips and chest to get us ready for the peak pose: Eka Pada Kapotasana II.


You'll need a strap for this super lunge flow mixed with plenty of vinyasa to keep the heat. All of these lunges open up the hips and chest to get us ready for the peak pose: Eka Pada Kapotasana II.


  • Lauren Marques     Dec 16th, 2014
    Loved this class, but I almost couldn't finish it because my knees were really sensitive after a while, even with a blanket. What am I doing wrong? 😞
  • April Caddell     Aug 16th, 2014
    Great practice. I'll definitely repeat this practice when all I have is 30 minutes. And this might be the first time I've felt my psoas stretch.
  • melissa golino     Jul 28th, 2014
    that was intense! :) i wasn't at my best today, but i look forward to trying it again! very cool <3 Thank You
  • Deborah Teske     Mar 11th, 2014
    Very invigorating practice. I love all of your classes. I haven't found one yet that I didn't enjoy. If I really don't know what I want to do, I go straight to my "Kathryn" series. Thank you for a wonderful practice after a very long day. :)
  • lisa Manecke     Sep 4th, 2013
    You should combine this class with shoulder love!? Each is delish, together would be amazing.
  • Michelle Daniel     Jul 29th, 2013
    What a wonderful class to come home to after a long day at work. It really helped me to open up all the areas that were compressed through the day. Thank you so much Kathryn! x
  • Sophia Ott     May 1st, 2013
    I avoided this sequence for so long bc I thought it would be too hard on my knees. Glad I read the comments and tried it as I definitely benefit from a psoas opening flow! That was supreme Kathryn!!
  • Natalie Simpson     Apr 7th, 2013
    One word, WOW!!!! I feel so open after only 30 mins. Thank you.
  • Samantha James     Mar 12th, 2013
    I have never experienced or understood the term "heart opener" until this practice. Thank you so much.
    • Kathryn Budig     Mar 12th, 2013
      beautiful. awesome.
  • Meg Morton     Jan 10th, 2013
    Very challenging! Thank you.
  • Nicole Baron     Nov 27th, 2012
    I feel energized after that! Thank you.
  • Nina Natina     Nov 27th, 2012
    Thank you, Kathryn! I was hesitant to keep going after the slow start, but you kicked it into gear quickly! I'm glad I stuck with it, and REALLY enjoyed the class!
  • Jennifer Cagle     Nov 18th, 2012
    I love the openness!
  • Lisa Bear     Nov 16th, 2012
    Thank you, Kathryn!
    I appreciate your great teaching AND your fun spirit. I teach at a YMCA in a community of 40,000 people so I do not get to a lot of Yoga classes myself. Your teaching has been huge for me in my own practice and in my class room. Keep it up! You have great gifts! ~ Lisa:)
  • Maggie Schneider     Nov 3rd, 2012
    This series really opened up my chest! I've been having respiratory issues and I feel like I just cleaned out my lungs! Thank you :)
  • Aimee Hughes     Oct 31st, 2012
    Are backbends great for PMS? That's what I got out of this class! Thank you, Kathryn.
    • Kathryn Budig     Nov 1st, 2012
      it's not the normal remedy, but hey! if it works:))
  • michelle reid     Oct 21st, 2012
    Thank you!
  • Julie Kohler     Oct 8th, 2012
    Loved it! Great morning practice when I don't have a lot of time. Thanks Kathryn. :)
  • Nadia Rqm     Oct 6th, 2012
    omg that was a fun sweaty mess! My psoas were screaming and I had to stop for a while to catch a breath. I love the backbending sequence, for someone so stiff like me, it is a great but challenging introduction to slowly get myself accustomed to heart opening poses. Thanks!!
  • Devarati Cote     Oct 4th, 2012
    Thank you for this great practice. Had I known you had planned a whole series of knee-to-the-ground lunges in the second half of the practice (not just one or two), I would have gotten my blanket way sooner. It's hard on the knees, I agree with Michelle. However, I can feel that the practice has its own logic and targets key points in the body, so thank you for that! :-)
  • Jessica Rafferty     Sep 30th, 2012
    A little tough on my lower back. I really appreciated the forward fold at the end. I may work it in throughout so as not to overtax my back with the backbends. Thanks for a great practice!
  • Michelle Thompson     Sep 29th, 2012
    I remember doing this in a class I took with you in Tampa, and how much I loved how it opens the heart. It is still a bit hard on my knees, but I am determined to do this pose w/o a strap. It is exquisite! Thanks Kathryn.
  • Baltina Hong     Sep 28th, 2012
    Becoming a go to class, thank you for my new favorite recharge class, you're wonderful!
  • Evelyn Kunkel     Sep 26th, 2012
    awesome quickie! just what I needed. Got in there but not too hard on the back. thanks!
  • Carolyn Touchet     Sep 21st, 2012
    great class! carolyn from Ohio
  • Jolyn Rozzo     Sep 18th, 2012
    Awesome!! Happy legs now after my bike ride :)
  • Brittany Nicole     Sep 18th, 2012
    Holy cow, I am (happily) feeling it in my hips this morning. Thank you for a wonderful start to my day!
  • coco      Sep 18th, 2012
    it is well-designed session, I feel sooo opened.Thanx!
  • M'Le Leach     Sep 17th, 2012
    Oh my. That was sweaty. Mmmmmmmm. Thank you. xoxo
  • Jennifer Buley     Sep 13th, 2012
    smoking beautiful... and SWEATY!!
  • Patti MacPherson     Sep 12th, 2012
    awesome psoas and heart opening class, thank you!
  • Yessyoga      Sep 12th, 2012
  • Barbara Pautler     Sep 12th, 2012
    What a good morning! Open heart = an open mind. Thank you!
  • Autumn Jordan     Sep 12th, 2012
    Smoking BEAUTIFUIL class to start my day! Thanks so much Kathryn, and namaste :)
  • Christine Morris      Sep 10th, 2012
    Ah crazy good! I'm stealing a bunch for the class I'm teaching tonight:-) btw the pic of you w that little dog in yoga journal is too cute!
  • cory miller     Sep 10th, 2012
    Loved the class! just a heads up right after eka pada rajakapotasana on the left side the video went out. still was able to follow along just thought y'all might like to know!
    • YogaGlo     Sep 10th, 2012
      Cory - we just emailed you some tips to help with streaming.
  • Izarra Varela     Sep 10th, 2012
    I think the last time I kissed my knees that much, I was in the 7th grade! Big ol' juicy thanks from Hong Kong. :)
  • Kelli Quatro-Harrington     Sep 9th, 2012
    Great Class- Thanks!!!

  • Amy Velasquez     Sep 8th, 2012
    it's like you have a special yoga telepathy Kathryn! just what I needed, i love how yoga always has a way of being just right and being exactly where we need it to be in our lives. :) namaste!
  • Huda Mussa     Sep 8th, 2012
    It is a nice and quick chest and psoas opening sequence, however, nothing beats your 45 min. tutorial on the how to get into eka pada rajakapotasana which has become one of my favorites on yoga glow. The superb sequencing of that utorial enabled me to perform eka pada raja kapotasana with ease and without a belt.
    • Melanie Osborn     Sep 14th, 2012
      Good to know about the tutorial...thanks!!