Foundational Yoga Flow

Embrace the foundations of your hatha yoga practice through gorgeous photos that capture the natural beauty of the asana.

Foundational Yoga Flow boasts a comprehensive collection of 90 poses segmented into three parts:

• Awaken: warming and foundational poses as you start to move
• Deepen: standing, arm-balancing, inversion, and backbend poses that flow into each other and inspire you to challenge yourself
• Soften: seated and restorative poses to end your practice

Stunning photos depict the beauty, intention, and energy of each pose in relationship with the time of day in which it was photographed: during sunrise to wake up the body (awaken), at midday to invigorate and energize (deepen), and during sunset and nighttime for restoration (soften). Each pose is accompanied by expert instruction and insight to help you gain the most from your practice. Variations are offered to enable you to tailor your yoga practice to your own needs and abilities. Six sequences—including sun salutations, a moon salutation, and sequences for a particular time of day—showcase the poses in a flowing rhythm.

If you aspire to embody the beauty of asana, let Foundational Yoga Flow be the captivating and enlightening guide that you’ll turn to time and time again.

Audience

Yoga practitioners and teachers interested in hatha yoga.

Part I. Awaken

Chapter 1. Warming Poses
Mountain
Thunderbolt
Child’s Pose
Lion’s Pose
Cat/Cow
Bird Dog
Sphinx
Locust
Knees to Chest
Gentle Reclined Spinal Twist
Crescent Low Lunge
Crescent Low Lunge Twist
Tree

Chapter 2. Foundational Poses
Comfortable Pose
Staff Pose
Plank
Four-Limb Staff
Side Plank
Cobra
Boat
Reverse Tabletop
Chair
Gate Pose
Crescent Lunge
Goddess
Warrior II
Triangle
Eagle
Downward-Facing Dog
Dolphin
Hero
Bridge
Yogi Squat

Part II. Deepen

Chapter 3. Standing Poses
Warrior I
Humble Warrior
Side Angle
Revolved Side Angle
Pyramid
Revolved Triangle
Half Moon
Revolved Half Moon
Warrior III
Forward Fold
Standing Hand to Big Toe
Standing Wide-Leg Forward Fold
Toe Stand

Chapter 4. Arm-Balancing and Inversion Poses
Crane/Crow
One-Legged Crow
Side Crow
Hurdler
Eight-Angle Pose
Forearm Stand
Flying Pigeon
Handstand
Headstand A
Headstand B (Tripod Headstand)
Shoulder Stand
Ear-Pressing Pose

Chapter 5. Backbends
Upward-Facing Dog
Camel
Bow
Upward-Facing Bow
One-Legged King Pigeon I
One-Legged King Pigeon II
King Cobra
Dancer
Fish

Part III. Soften

Chapter 6. Seated Poses
Half Lord of the Fishes I
Half Lord of the Fishes II
Seated Forward Fold
Open-Angle Seated Forward Fold
Sage I-III
Front Splits
Heron
Three-Limb Intense Stretch
Lotus
Cow Face
Head-to-Knee Forward Bend
Revolved Head-to-Knee Forward Bend
Plow

Chapter 7. Restorative Poses
Supported Bridge
Reclined Hero
Reclined Big Toe A and B
Revolved Reclined Big Toe
Gentle Reclined Spinal Twist
Seated Baby Cradle
Revolved Abdomen
Reclined Bound Angle
Legs Up the Wall
Constructive Rest
Corpse

Part IV. Foundational Flows

Chapter 8. Sun Salutations
Sun Salutation A
Sun Salutation B

Chapter 9. Moon Salutation
Moon Salutation 

Chapter 10. Morning to Night Flows
Good-Morning Flow
Easy Energy Flow
Winding-Down Flow

Collette Ouseley-Moynan (née Hill) is a teacher, seeker, and connector in Austin, Texas. She has been leading yoga and meditation classes since 2010 and can currently be found hosting pop-up community events all over the city, including at Zilker Botanical Garden and as a part of Austin Public Library’s programming.

Ouseley-Moynan began her journey into yoga while at Bennington College, where she was studying Italian language and theater. Through yoga, she found a deeper connection with her body, her spirit, and the inner workings of her mind. After receiving her bachelor’s degree, she went on to study at the College of Santa Fe, where she completed her master’s degree in curriculum and instructional leadership in 2008. She went on to teach elementary school, worked as an educational consultant, and eventually moved into private school administration. During her years working with children, she yearned to bring the same qualities of playfulness, curiosity, and exploration through movement into the adult realm, and thus she became certified to teach yoga in 2010.

In 2016, Ouseley-Moynan completed her 500-hour certification with Laughing Lotus Yoga in New York. Since then, she has led over two dozen yoga teacher trainings, with both Wanderlust Yoga (in Austin) and Breathe For Change (in Los Angeles; Seattle; Washington, D.C.; and Austin). She is an avid traveler and has had the pleasure of hosting classes and retreats all over the world, including in Mexico, Morocco, Brazil, and Nicaragua. She currently facilitates Rest Fest, an annual yoga retreat. She is also certified in Lagree Fitness instruction and is certified by MUNE as a meditation guide. She leads mindfulness practices with teams from Front Gate Tickets and Ticketmaster.

Inspired by her time designing curricula for schools as a private consultant, Ouseley-Moynan puts the same attention into building her classes. Each practice purposefully follows an arc and is infused with philosophy, history, anatomy, and breath work to make the experience a holistic exploration.

Weston Carls is a photographer from Austin, Texas, who graduated from the University of Texas at Austin in 2007 with a journalism degree and a concentration in multimedia design. He served 11 years as the creative director for a monthly fitness publication, Austin Fit Magazine, where he produced over 220 issues, completed 1,500 photo shoots, and created over 10,000 pages of content for various publications.

In 2018, Carls started TheFitBiz Inc.,http://thefit.biz/ which offers a variety of content-creation services. His mission is to build stronger communities through creative, impactful content. He has provided photography for multiple yoga books, including Power Yoga and Rocket Yoga. He has worked with notable personalities such as Olympian Gabby Thomas, and his work is seen inside Lululemon athletica stores in Austin and San Antonio. Carls was voted best photographer in Austin in 2022 and 2023.

“Recognizing that yoga is more than just a set of poses (asanas), Foundational Yoga Flow is an excellent resource for yoga teachers and students alike, giving the reader deeper knowledge of the physical, mental, and spiritual practices and disciplines of yoga. Foundational Yoga Flow provides a modern approach that is easy to follow so everyone can fully improve their practice holistically.”
—Justin Ifill, E-RYT 500, YACEP Yoga Instructor

“Foundational Yoga Flow is at once accessible and thorough, honoring the ancient lineage of yoga while inviting its readers—both new and seasoned—to engage with the practice in a clear, simple, and safe manner. The backdrop of Marfa, Texas, brings mystique and beauty to each pose.”
—Talia Gutin, MA, PCC, Coach at Mindful Marriage and Family Therapy

Gate pose
Half Lord of the Fishes II
Toe pose
What is yoga?
 Three-Limb Intense StretchThree-Limb Intense Stretch, continuedUpward-Facing DogUpward-Facing Dog, continued