Flow Like Water

Looking for a challenging, hot, strength building, full-body workout in your yoga practice? You may be surprised about where to find it!
We hear it every day at Namaste Yoga:
“Can you make it hotter?”
“Stretching is fine, but I need a workout”
“Where are the weights?”
Many of us are accustomed to taking yoga classes in a very hot room, where we move quickly through a memorized set sequence. So, coming to Namaste Yoga for the first time may feel. . . different. What you may find surprising however, is that Namaste Yoga’s warm, slow Water Flow class is a better way to power up your muscles and build up a big sweat than the yoga classes you’ve been taking.
In the ever-evolving world of fitness and wellness, yoga enthusiasts often find themselves drawn to the intensity of fast-paced hot power yoga classes. Moving our bodies quickly through a sweaty cardio routine feels great and we all know it’s a great workout. But what if we told you there’s a more effective way to build strength and inner fire, enhance your fitness, and nurture your body?
At Namaste Yoga, we developed our Water Flow class with new yogis in mind. The slower pace of class combined with a lower room temperature and more alignment cues is the perfect place to experience your first class. It’s easy to follow along and you can go as deep into the postures as you want, making it great if you want to modify it to make the practice more accessible.
Imagine our surprise when our most seasoned yogis started coming out of that class soaked with sweat proclaiming that they just got the best work out of their life! Folks who have been practicing yoga for decades proclaimed that they have never worked so hard in a yoga class before. How can our level two, slow-flow class also be our hardest class you ask?
Here are some of the reasons why this class is better suited for building strength and optimizing your overall exercise experience.
1. Sustainable Strength Building Through Controlled Movements
Fast-paced yoga often prioritizes speed and repetition, which can sometimes lead to rushed movements that bypass proper alignment. Excessive heat in a hot yoga class can put our body into “fight or flight” mode, making us want to move faster and push harder.
In contrast, slow flow yoga emphasizes controlled transitions and extended holds in poses. This deliberate approach targets muscles more deeply, allowing you to build functional strength over time. The slower pace of our Water Flow class allows for isometric holds, where muscles are engaged without changing their length. These sustained holds build endurance and strength more effectively than quick repetitions. Think of it as the difference between holding a plank versus doing a set of quick push-ups; the plank requires more sustained effort and muscle engagement.
This method of muscle activation strengthens not just your primary muscle groups but also the smaller stabilizing muscles that support joint health and functional movement. Over time, this leads to a stronger, more balanced body.
For example, take chair pose. If you stay in this pose for a few breaths, there is time to press your heels down, lift your pelvic floor, sit deeper and press your thighs down toward your heels. You can draw your navel down toward your spine and lift your inner thighs as you press into your feet. Guess what? This feels MUCH different than chair pose when you move your body through it rapidly. Your legs start to shake, sweat begins to run into your eyes and you wonder if you are going to be able to hold it for another breath. With these small adjustments to our body’s alignment, we are now engaging our muscles in a new way creating a strength training routine that uses our own body weight instead of dumbbells.
What about those new yogis we designed the class for you ask? They can choose an easier modification by standing a little higher and putting their hands at heart center to make this a much easier posture.
These variations that allow all ability levels to practice together is the magic of yoga. An easy workout and a challenging workout, happening side by side in the same room. What could be better than that?
2. Focus on Proper Alignment for Deeper Engagement in Slow Flow Yoga Classes
One of the best features of Namaste Yoga’s slow flow “Water Flow” yoga class is its emphasis on the proper alignment of your body. By focusing on aligning your body correctly, you’re able to activate the intended muscle groups more effectively. This not only puts your body in the correct position but also makes the poses more challenging by allowing you to get deeper into them.
For instance, in a Warrior II pose, proper alignment of your feet, knees, hips, and shoulders engages your legs and core to their fullest potential. This deeper engagement not only builds strength but also improves balance, flexibility, and posture over time. Proper alignment ensures that every pose becomes an opportunity to maximize strength and mindfulness.
Most of our community comes from a fast-paced, hot yoga background, and we have heard the same thing from experienced yogis again and again – “How did I practice yoga for so many years and I’m just now learning my body’s alignment had so much room for improvement! I’m building muscle like never before!”
3. Infrared Heat: A Game Changer for Recovery and Performance
Unlike the intense, hot, humid environment of traditional hot yoga, infrared heat provides a more gentle, more penetrating warmth that heats your body from the inside out. This type of heat promotes better circulation, enhances flexibility, and supports muscle recovery. Infrared penetrates the body deeply, so the temperature doesn’t have to be as hot for the same benefit of other hot yoga classes.
Research by NASA has shown FAR infrared has benefits to the cardiovascular system and helps promote a healthy heart. Both the Mayo Clinic and the Journal of the American College of Cardiology found that infrared therapy improves blood vessel functioning and lowers blood pressure, blood sugar and aids in weight loss.
Infrared warmth also helps your muscles relax and lengthen, making it easier to achieve deeper stretches and stronger holds.
Additionally, the detoxifying properties of infrared heat enhance your post-workout recovery, ensuring you can return to your mat feeling refreshed and ready to go.
4. Mindfulness Through Longer Holds
One of the most meditative aspects of slow flow yoga is the challenge of holding poses for longer periods. When you stay in a pose, you’re invited to face whatever arises—whether it’s physical discomfort, mental resistance, or emotional tension. This process of meeting challenges with calm awareness fosters a deeper connection to yourself.
By holding poses longer, you cultivate patience and resilience while strengthening your body. The stillness encourages introspection, helping you to stay present and grounded. This mindful practice not only enhances your yoga experience but also builds mental strength that extends into your daily life. The next time you take a deep breath before replying to an angry customer at work, know that this new patience is your yoga practice at work even off the mat.
Namaste Yoga’s Water Flow class is also designed to be ever-changing and full of creative sequencing like mandala flows, ladder flows, moon salutations and other Vinyasa yoga inspired creative sequences that will keep you mind engaged, entertained and focused on the present moment.
Bonus, slow flow yoga also reduces the risk of injury by ensuring proper form, allowing your body to engage the right muscles safely and effectively.
The Takeaway
Slow flow warm infrared yoga is more than just a workout; it’s a comprehensive approach to fitness, wellness and self-care that prioritizes strength, mindfulness, and recovery. By focusing on controlled movements, harnessing the benefits of infrared heat, and engaging your body and mind, this practice delivers results that are sustainable, effective, and deeply rewarding.
Not only is it easy to modify the depth of the postures for different yogis, it’s also easy for you to modify based on how you are feeling that day. Full of energy? Turn the class into a killer strength building practice. Not feeling like a challenging practice today? That’s ok, you can just back out of the pose until it feels easier on your body and treat yourself to some gentle movement instead.
So, the next time you step onto your mat, consider trading the fast-paced yoga class you’re used to, for a warm infrared Water Flow class at Namaste Yoga in Scottsdale. Your body will thank you, your mind will thrive, and you’ll discover a strength that radiates from the inside out.