Alignment & Flow

About This Class

This vigorous flow class opens with seated breathing and spinal twists, establishing a 70/30 breath-attention framework that anchors the entire practice. After a thorough warm-up through Downward Dog, Plank, and Chaturanga progressions, the class moves through two full Surya Namaskar B series — each pairing Warrior One with optional Vinyasas. The standing sequence includes Warrior Two, Extended Side Angle (forearm on thigh variation), Reverse Warrior, Triangle, Half Moon, Standing Splits, Twisting Triangle, and Crescent Pose with elbow-hook twists. Knee-to-elbow and knee-to-opposite-elbow core drills are woven throughout, and a forearm plank / Sphinx cycle builds posterior-chain strength. The class winds down with Pigeon, Baddha Konasana, seated forward fold, Happy Baby, Bridge, Shoulder Stand / Plow, supine twists, and Savasana. The instructor consistently emphasises internal alignment cues — squaring hips, broadening the lower back, spiralling hip sockets, and soft tailbone — alongside a mindfulness thread about breath as the primary anchor for attention and detachment.