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VINYASA BLISS - Video Flow #3:

by Vinyasa Bliss 2 months ago in yoga

31 DAYS of Physical Fitness, Mental Health, & Emotional Wellness

Shalaina Rae Yoga 31-Day Yoga Challenge Flow 3


Hello All!

Today (Sunday, January 31st, 2021) is the FINAL DAY of Shalaina Rae Watson's #31-Day New Year's Yoga Challenge on Instagram!


To commemorate the occasion, I asked Ms. Watson to create a video based on a sequence I created and performed at two public events over ten (10) years ago.

On Halloween eve in 2008, I performed a yoga demonstration at a Masquerade Ball at the Albright Knox Arts Gallery in Buffalo, New York. The event went so well that some people who attended the ball asked me to perform at a wellness and spirituality festival in Hamburg, New York, in February 2009.

I had so much fun performing the demonstrations that I thought it would be cool to give you all an idea of what is possible with yoga. It is not all about health, holding poses for long periods, and "non-attachment."

What draws me to the practice is the many dance-like elements of “Vinyasa Flow.” What you see here is an abbreviated version of the program that I performed.

I was new to yoga. I had been practicing for only two years before the first performance on Halloween in 2008. When asked to create the program, I did not know how it would turn out.

To my great surprise, people liked my performance.

I was recently thinking about the sequence that I created. I questioned why I did so well both times I performed it. I had completed a yoga teacher training program in 2007 and 2008. So, having that knowledge base helped.

But I remember doing a lot of martial arts demonstrations from 1999 to 2001. I practiced Capoeira, a martial art of African and Brazilian origin. There are many dance-like elements to capoeira.

I also practiced an eclectic list of other martial arts:

Ba Gua Zhang – A Chinese martial art.

Kuntao Silat – An Indonesian martial art.

Taekwondo – A Korean martial art.

Systema – A Russian military combat system.

I did not master any of those forms. Yet, I realize the knowledge base that I gained from the different movement systems gave me a blueprint for success.

When performing the yoga sequence, I was thinking, "This feels like capoeira." The poses flowed seamlessly from one to the next. It was probably more of a dance hybrid than a yoga demonstration. Furthermore, I forgot that I practiced for the yoga presentations intensely for many days before each presentation. So, I put a lot of hard work into both programs.

Even though there are many poses in Shalaina Rae Watson’s version of the sequence, my original version is much longer and more complex.

I often forget that my years of experience qualify me as an advanced practitioner.

Shalaina is still a yoga neophyte. Nonetheless, she did a great job with the limited amount of information and time she had for this video.

Shalaina is only doing one side in the video demonstration. I incorporated some unique stepping movements into the original sequence to do both sides (left & right) without breaking my motion.

If you follow along, make sure you take time to complete the sequence on the second side.

Here is the list of poses Shalaina used in her modified version of the sequence:

  1. Start in mountain pose (Tadasana).
  2. Warrior pose 1 (Virabhadrasana 1).
  3. Warrior pose 2 (Virabhadrasana 2).
  4. Reverse warrior pose (Viparita Virabhadrasana).
  5. Triangle pose (Trikonasana).
  6. Warrior 3 pose (Virabhadrasana 3).
  7. Triangle pose (Trikonasana).
  8. Side angle pose (Parsvakonasana).
  9. Bird of paradise pose (Svarga Dvijasana).
  10. Come down from “bird of paradise pose” and into a standing forward bend (Uttanasana).


  1. Sit down into an easy seat pose (Sukhasana).
  2. Transition to bound angle pose (Baddha Konasana).
  3. Transition to plank pose (Phalakasana).
  4. Upward facing dog pose (Urdhva Mukha Svanasana).
  5. Downward facing dog pose (Adho Mukha Svanasana).
  6. Child's pose (Balasana).
  7. Corpse pose (Savasana).

If you do attempt the sequence, think about the dance aspect of the practice.

ENJOY. Happy Sunday! Here is to a peaceful Sunday! 🌼

Follow Shalaina Rea Yoga at the following web and social media links:

Thank you.


K. Sara

Vinyasa Bliss
Vinyasa Bliss
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Vinyasa Bliss

Hello from Kerry and Shalaina .

We both practice yoga for the benefits of asana and pranayama on our mental health and wellness.

Our goal with Vinyasa Bliss is to help others practice yoga via this blog and our free online videos.

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