Classic Flow

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 classicflow@abc.net.au

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

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

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

Spend 15 minutes just bathing, basking in the gift of breath. Try not to force it. Let go of the effort required for perfect technique … whatever that is … and just receive its life-giving elixir. raven's play through you, a solo work for cello, accompanies us here. The cello’s string vibrations, the loops and the effects will fill the cavity of its ancient, wooden body with a deep, rich sound, just as our own bodies are rhythmically filled with breath. When you think about it, our own resonating torsos are proportionately similar to the curvaceous cavity of a cello, maybe that’s why its sound resonates so deeply with us? Now close your eyes, and let the music play through you... 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

In this class, Lara invites you to imagine your body as a big, beautiful sponge to juice up with life-giving prana. While moving through an energetic flow, you’ll direct your breath and awareness to the parts of your body that feel stuck or tense, and then twist, squeeze and rinse it all from the inside out. The accompanying music was composed and arranged especially for Classic Flow and features legendary yidaki (didgeridoo) player William Barton alongside Steve Allen on guitar. Together, they create a uniquely Australian soundscape with moments of tranquility – all designed to help you achieve a deeper, more focused practice. Music Kinkachoo Phillip Houghton arr. Steve Allen (5:53) The Sweet Breathing of Flowers Richard Charlton (13:08) Heartbeat Steve Allen (7:55) Kinkachoo Phillip Houghton arr. Steve Allen (5:53) Yidaki Shivasana (solo yidaki) William Barton (6:58) Performers: Steve Allen (guitar), William Barton (yidaki), 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

Work up a sweat in this piquant little piece of core cultivation as we spice-up some classic postures. We’ll spend 20 minutes sparking up your centre by moving through a set of well-known poses, igniting that energetic power house right in the middle of your being. The gorgeous music accompanying this episode is by Australian composer Kate Moore. It’s called Coral Speak and if you listen closely to Louise Devenish’s vibraphone playing, you’ll hear the sounds of the aliveness of the Great Barrier Reef breathing, dancing and tinkling and crackling with tiny air bubbles under idyllic waters. It’s a meditative piece, come back to it and let it be your cool plunge pool in this fiery practice. 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

With Lara as your guide, take a heart-expanding journey to peak pose Urdhva Dhanurasana. Flow through an energetic asana sequence designed to loosen and lubricate the connective tissue and muscles wrapped across the chest, shoulders, upper back, and then drizzle that sweet, heart sauce over newfound space in the upper body. This pose can feel pretty intense, both physically AND emotionally. You might feel like your heart is about to burst right out of your chest. You may struggle to keep your breath long and deep - it's ok. This is a hard posture to get right! Take your time. Listen closely to Lara's instruction. Move with love, and find solace and inspiration in the music. This 40-minute episode is set against a heart-swelling piece of music written and electronically produced especially for Classic Flow by Russell Torrance, it’s called Journey Home. 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

We are SO excited to deliver this new season and new Classic Flow sound. With music from eight Australian composers the soundtrack is especially composed for us, and curated to help you achieve a deeper and more focused practice. Restore your body and mind with Pranayama and Yin yoga, work your way to heart-expanding wheel pose, ignite your energetic core, and find sweet balance on AND off the mat. The classes are designed to give your body what it craves in the comfort of your own home, and timed carefully to fit during kid’s nap time, before work or bed. Join us here in April 2019 for more blissful yoga set to beautiful music. Music Heartbeat composed and performed by Steve Allen (guitar) and William Barton (didgeridoo).

Guest presenter Kate Alexandra guides you through a short breathing practice to promote an alert yet calm state of being. Breathe mindfully along to Arvo Pärt’s Spiegel im Spiegel. Hear more classical favourites 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

Savour the beauty of music as a portal towards deep rest and deep satisfaction, with lyrical instruction spoken by Lara. You’ll be practising Nada Dharana with Arvo Pärt’s minimalist beauty, Da Pacem Domine. Hear more classical favourites 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

Guest presenter Rachael guides you through a mini version of the practice yoga nidra, bringing about a state of deep relaxation. Featuring the music of Australian pianist and composer Sally Whitwell. Hear more classical favourites 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

Lara guides you through a five-minute mindful breathing exercise set to the music of 11th century nun, Hildegard von Bingen. Hear more classical favourites 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

Guest presenter Kate Alexandra guides you through the practice of witnessing sensation in the body, the breath and the sounds of Osvaldo Golijov’s beautiful string quartet, Tenebrae. Hear more classical favourites 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

Lara guides you through one cycle of sun salutation, set to the beautiful music of The Swan, by composer Camille Saint-Saens. Hear more classical favourites 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

Guest presenter Rachael Coopes leads you through a short breathing exercise drawing on the Dalai Llama's theory about meditation. Set to the beautiful music of Hildegard von Bingen.Hear more classical favourites 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

Lara leads you through a short, guided visualisation designed to help you relax. Featuring Osvaldo Golijov’s Tenebrae for string quartet. Hear more classical favourites 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

Guest presenter Kate Alexandra leads you through a five-minute meditation using visualisation and mindfulness techniques. Featuring the soul-swelling sounds of Australian composer, Sally Whitwell.

Lara takes you through a short moving meditation exercise, stretching neck and shoulders and designed to be done at your desk. This episode features JS Bach's Cello Prelude No. 1. Hear more classical favourites 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