All Level Flow

About This Class

This 64-minute all-level flow with Tracey Goldman opens in child's pose with an invitation to turn awareness inward and establish long, smooth nasal breathing — a thread that runs through the entire class. The warm-up progresses through cat-cow, downward facing dog, and a series of plank-to-cobra vinyasas before building into a flowing sun-salutation structure with chair pose. Standing sequences feature low lunge, crescent, second warrior, reverse warrior, triangle, half moon, and a bound half-moon variation, each side explored with deliberate hip alignment and mindful breath. Balancing and core work is woven in via three-legged dog variations, spinal balancing (opposite arm/leg extensions), awkward airplane, and forearm plank with dolphin. The floor sequence includes locust/bow variations, seated forward folds, double and single pigeon with a quad-release variation, shoulder stand/plow with wide-leg release, happy baby, and supine twists. The class closes with a long, guided Savasana emphasizing self-compassion and gratitude. Throughout, the instructor explicitly gives options to back off, use props, or take child's pose, framing the practice as a tool for cultivating inner calm that extends off the mat.