All Star Flow

About This Class

This expansive power flow class opens in Child's Pose with a focus on Samavrti (balanced breath) and witness-perspective mindfulness before moving into tabletop Sunbird warm-ups. The class builds in waves: multiple rounds of Sun Salutation-style vinyasas (Plank, Chaturanga, Cobra/Up Dog, Down Dog) are layered with standing sequences that include Crescent Lunge, Warrior Two, Triangle (Trikonasana), Warrior Three, Reverse Warrior, and advanced bound Half Moon Pose. Balancing work features single-leg Chair variations and a dynamic Warrior Three with bent-knee pulses. A flowing Wheel of Vitality goddess-squat sequence adds circular movement and circulation. Core work includes forearm plank with leg lifts, side-plank variations, Yogi Bicycle crunches, and a double-leg hold. The cool-down transitions through low lunge with a gomukhasana-style arm variation and a backbend, double seated pigeon on both sides, seated forward bend (Paschimottanasana), Shoulder Stand, Plow Pose, and reclining spinal twists, finishing in a long Savasana. Throughout, the instructor weaves in yogic philosophy — Samavrti breath, Upana and Uddana energy flows, witness perspective, and the call to "know thyself" — making this class as meditative as it is physically demanding.