Asana Library

Float

The F&R is the ultimate vinyasa trainer.
Question: So, what is a vinyasa trainer?
Answer: A tool to refine and empower your vinyasa practice.
You’ll learn how to jump back, step through, float forward and navigate gravity with more spaciousness, control, and engagement from your deep core line. The F&R supplies infinite opportunities for exploration, support and modifications that take yogis of all levels deeper into their own practice. Start with the F&R close to your feet as you begin building the strength needed to clear the roller. The closer you move the F&R to your hands, the more challenging your movements become. Repetitive use will help build core strength, flexibility and mindfulness during transitions. Focus on landing lightly when clearing the F&R.

Stepping Forward With F&R

Stepping forward

Adho Mukha Svanasana

Step Backward Thumbnail

Stepping backward

Uttanasana

Jumping forward

Jumping forward

Adho Mukha Svanasana

Jumping Backward

Jumping backward

Chaturanga Dandasana

Sun Salutation A

Full Sun Salutation A - Stepping Through

Surya Namaskara A

Sun Salutation A - Jumping

Full Sun Salutation A - Jumping Through

Surya Namaskara A

Wondering where to put your F&R? Check out our positioning guide

Align

Seated postures can allow time to slow the body and draw awareness to the breath. It can be hard to focus on the inhales and exhales if you’re experiencing discomfort in a certain asana. The F&R provides cushioning and height to support the body in static, grounded postures. Try placing the F&R under the hips, hands, heels, or head as needed.

Low Squat

Low Squat

Malasana

Childs pose with F&R

Child's Pose

Balasana

Male in Lotus

Lotus

Padmasana

Seated Pose Female

Cross-Legged Easy Pose

Sukhasana

Seated Forward Fold

Seated Forward Folds

Janu Sirsasana and Paschimottanasana

Half Pigeon Pose

Half Pigeon Pose

Ardha Kapotasana

Flying Lotus pose

Flying Lotus

Tolasana

Roll

Before or after your flow, use the F&R as you might a foam roller, moving your body over the cylindrical surface to promote muscular release and relaxation. Popular areas to self-massage with the F&R are the calves, hamstrings, quadriceps, back and shoulders.

Back Roll

Upper Back/Shoulders

Using F&R to roll quadriceps

Quadriceps

Using F&R to roll mid back

Mid Back

Using F&R to roll calves

Calves