Classic Flow

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

Guest presenter Rachael Coopes guides you through a short meditation on the practice of gratitude, set to the beautiful music of Beethoven. 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 five-minute physical relaxation technique. Work through your entire muscular system alongside beautiful music from Australian composer Elena Kats-Chernin.  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 leads you through a short grounding meditation designed to settle your busy mind. Features Hildegard von Bingen’s O Virtus Sapientae for cello and piano.  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

An asana-based practice designed to help you relax. For best results, listen to this episode just before bed and drift off to the stunning string sounds of Osvaldo Golijov’s Tenebrae and Lara's dulcet tones. 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 guides you through a simple mindfulness technique designed to act as a circuit breaker in moments of anxiety or stress. Featuring Australian composer Carl Vine’s String Quartet No. 12.

A five-minute breathing exercise using Nadi Shodhana Pranayam - an ancient yogic breathing technique, set to the music of Camille Saint-Saens.

Guest presenter Kate Alexandra leads a short mindfulness mediation to allow you to let go of thought and set your intention for the day. Featuring music from Arvo Pärt, Da Pacem Domine.

Lara leads you through a short guided relaxation exercise featuring music by Australian pianist and composer Sally Whitwell.

If you’ve never tried meditation, this episode is for you. Guest presenter Rachael Coopes guides you through a simple practice of letting go. Featuring Osvaldo Golijov’s stunning Tenebrae, for string quartet.

A short mindful breathing exercise designed calm the body and help settle the mind, set to Australian composer Carl Vine’s beautiful String Quartet No. 12.

Practice the ancient art of Yoga Nidra and surf the threshold between sleep and wakefulness with Lara Zilibowitz’s lyrical instruction and Benny Holloway's unique sound therapy guiding you along the way. Prepare your surroundings for a journey into full body listening, we'll use the power of sonic vibrations and stirring vocals to coax you deeper into the subconscious and unconscious realms.  For a more immersive experience, you could try listening through a pair of really good, comfortable headphones.  Hear more beautiful music on ABC Classic radio.abc.net.au/programs/classic/live Get in touch to let us know what YOU want classicflow@abc.net.au Follow Classic Flow on Instagram @classicflow_yoga

In March 2018, the Classic Flow team were invited to play on the lush tropical garden grounds of the Gold Coast’s brand new Home of the Arts (HOTA).   Lara Zilibowitz was joined by the Southern Cross Soloists string quartet and guitarist and vocalist Benny Holloway to lead a chorus of beating hearts in a 90-minute sense meditation.   Before you exit the fast lane and dive into this slow river of mindfulness, please note this is a live outdoor recording and the sound quality is different to what you will find in the studio-produced episodes. It was a beautiful, sunny afternoon on the banks of the Nerang River and you will hear the liveliness of game play in the public park in the background, with some wind gusts entering Lara’s microphone.  So many of you who were in attendance have been in touch to ask when you will be able to participate in this class again … so, here we are. We hope you can forgive the blustery wind. When we turn our attention to a beautiful piece of music we have the opportunity to press pause on time. Where past and future can dissolve into the present moment, and it is here that we can truly savour the rhythm of life.     With this in mind, we humbly invite you to dive deep into Classic Flow LIVE at HOTA.  Music listing Golijov Tenebrae (excerpt)    Bach Cello Suite No. 1: Prelude   Dvorak String Quartet No. 12 in F Major, Op. 96, B 179, American: II. Lento   Chausson String Quartet, op. 35. II: Trés calme (excerpt)   Sculthorpe Little Song     Tchaikovsky String Quartet No. 1 in D major, Op. 11: 2. Andante cantabile  Pärt  Da Pacem Domine for string quartet      Vine String Quartet No. 3. II    Glazunov String Quartet No. 3 in G major ("Slavonic"), Op. 26: 2. Interlude.     Beethoven String Quartet no. 13 in B flat, Op. 130: V. Cavatina. Adagio molto     Kats-Chernin Kwong Song     Piazzolla Oblivion     Barber Adagio for Strings Op 11  Hildegard von Bingen O Virtus Sapientiae   Benny Holloway guitar & vocals   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 and Ramona give a short update on episodes to look out for in the next few months. *Classic Flow LIVE at Gold Coast's Home of the Arts with Southern Cross Soloists and Benny Holloway *Yoga Nidra with Benny Holloway *More mini-meditations *A whole new season coming in 2019 - we want to know what you want! Get in touch to let us know what YOU want classicflow@abc.net.au Follow Classic Flow on Instagram @classicflow_yoga

If you're new to the podcast, this music only episode is a little different to the others. Instead of leading you through a yoga sequence, Lara will leave it up to you to enjoy the music in a way that best suits your mood, right now.  This is the Music of Classic Flow. Like the music? Check out the full listing on our website. Hear more classical favourites on ABC Classic FM radio.abc.net.au/programs/classic/live Follow Classic Flow on Instagram @classicflow_yoga

Turn up the volume, close your eyes and dive deep into this special, music only episode of Classic Flow. Like the music? Check out the full listing at http://www.abc.net.au/radio/programs/classicflow/the-music-of-classic-flow-1/9742848 Hear more classical favourites on ABC Classic FM radio.abc.net.au/programs/classic/live Follow Classic Flow on Instagram @classicflow_yoga

Flow through a short but energetic series of Surya Namaskar, a powerful and ancient form of moving meditation.  Follow Classic Flow on Instagram @classicflow_yoga Enjoying the music? Check out the full listing at abc.net.au/classicflow Hear more classical favourites on ABC Classic 2 radio.abc.net.au/programs/classic2/live

Learn the art of Nadi Shodhana Pranaya, or "alternate nostril breathing" as Lara Zilibowitz guides you in this simple and effective breath control technique. Like the music? Check out the full listing at abc.net.au/classicflow Hear more classical favourites on ABC Classic 2 radio.abc.net.au/programs/classic2/live Follow Classic Flow on Instagram @classicflow_yoga

Dive deep and let go with this soothing series of passive poses and long holds designed to consciously relax the muscles. Set against the beautiful music of Elena Kats-Chernin, Carl Vine, Golijov, Beethoven, Barber and more, this practice will transport you to a place where there's nothing else to do, nowhere else to be but right here. Like the music? Check out the full listing at abc.net.au/classicflow Hear more classical favourites on ABC Classic 2 radio.abc.net.au/programs/classic2/live Follow Classic Flow on Instagram @classicflow_yoga

A short sequence of stretches that you can (and should) do while you're at work. Paired with music from Hayden, Gershwin, and Green, this episode will leave you feeling refreshed and ready to tackle the rest of the day. Follow Classic Flow on Instagram @classicflow_yoga Like the music? Check out the full listing at abc.net.au/classicflow Hear more classical favourites on ABC Classic 2 radio.abc.net.au/programs/classic2/live

If you struggle to get a good night's sleep, this episode is for you. Sleepyhead is 30 minutes of restorative yoga postures designed to send you off into sweet dreamland.   Follow Classic Flow on Instagram @classicflow_yoga Like the music? Check out the full listing at abc.net.au/classicflow Hear more classical favourites on ABC Classic 2 radio.abc.net.au/programs/classic2/live

Exit the fast lane and slide into a river of sensation … this lunar flow is all about slowing down. See the full music listing at abc.net.au/classicflow Follow Classic Flow on Instagram @classicflow_yoga Stream more classical favourites on ABC Classic 2 radio.abc.net.au/programs/classic2/live

Take a journey towards deep rest and relaxation using the power of visualisation, and beautiful music. Loving the music? See the full listings at abc.net.au/classicflow Follow Classic Flow on Instagram @classicflow_yoga

Yawn your body open through a series of sun salutations, gentle heart openers, and twists. Follow Classic Flow on Instagram @classicflow_yoga Discover more content and see the full music listing at abc.net.au/classicflow

Pranayama, Yin Yoga, energising flow, chill flow, guided relaxation and more. Season 2 is set alongside a mood-enhancing classical music soundtrack and designed to give your body what it craves throughout your busy week. Follow us on Instagram @classicflow_yoga Find photos and videos at abc.net.au/classicflow.

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

This short breathing awareness exercise is a simple way to calm your body and settle your mind. Discover more episodes at abc.net.au/classicflow Follow Classic Flow on Instagram @classicflow_yoga

This short, guided relaxation set to the blissful music of Arvo Pärt can be practised anywhere ... even at your desk. Discover more episodes at abc.net.au/classicflow Follow Classic Flow on Instagram @classicflow_yoga

This mindful breathing technique is designed to help bring 10 minutes of peace and calm to your day. Discover more episodes at abc.net.au/classicflow Follow Classic Flow on Instagram @classicflow_yoga

Recorded live in Perth on Saturday 18 February, this 90 minute practice is led by Lara Zilibowitz and features musicians from the Perth Symphony Orchestra, Sophie Curtis and Adam Pinto, and the West Australian Young Voices. Find more episodes, photos and videos at abc.net.au/classicflow Follow Classic Flow on Instagram @classicflow_yoga

A sensory meditation on sound using guided visualisation to settle your thoughts. The perfect healing tonic for a busy life. Photos and videos of all the poses at abc.net.au/classicflow Follow Classic Flow on Instagram @classicflow_yoga

Recorded live in Sydney, Saturday 17 September, this class is a full 75 minute practice led by Lara Zilibowitz and featuring a special musical savasana surprise. Find the full music listing at abc.net.au/classicflow Follow Classic Flow on Instagram @classicflow_yoga

A series of passive postures to give you a hit of LSD ... long, slow and deep. This style of ‘yin yoga’ is made for relaxation, so all you have to do is surrender the full weight of your body into the pose, and focus on the sweet sensations. Find the full Asana Guide and Music Listing at abc.net.au/classicflow Follow Classic Flow on Instagram @classicflow_yoga

Set to music by Fauré, Pärt, Rachmaninov and more, this class will move your spine in a heart-opening sequence designed to inject vital energy back into your body. It’s perfect for first thing in the morning, or anytime you’re feeling sleepy or sluggish. Find the full Asana Guide and Music Listing at abc.net.au/classicflow Follow Classic Flow on Instagram @classicflow_yoga

Paired with music from Handel, Debussy, Satie and more, the postures in this class will stretch out your entire front body - particularly your shoulders, chest and neck. If you spend long days at your desk or in your car, this sequence is especially for you. Find the full Asana Guide and Music Listing at abc.net.au/classicflow Follow Classic Flow on Instagram @classicflow_yoga

Give love to your largest weight-bearing joint: the hips. This series of poses will release built-up pressure and knots across the whole pelvic area. After this you’ll feel like you can float through the rest of the day. Find the full Asana Guide at abc.net.au/classicflow Follow Classic Flow on Instagram @classicflow_yoga

Put your body through the rinse cycle with this sequence of twists to release accumulated stress in your muscles and your mind.  These poses will stimulate your internal organs, loosen up your spine and give you a deep stretch across your chest and shoulders. Find the full Asana Guide at abc.net.au/classicflow Follow Classic Flow on Instagram @classicflow_yoga

If you spend long hours sitting at a desk, this one’s for you. This sequence will wake up the stiff parts of your lower body: hips and hamstrings, while gently releasing tension in your lower back. Find the full Asana Guide at abc.net.au/classicflow Follow Classic Flow on Instagram @classicflow_yoga

Your private, portable, all-levels yoga class and classical music concert rolled into one bliss-making podcast.