Baby Koundinyasana

About This Class

This energizing flow class with Dan Ward uses a carefully layered sequence to introduce practitioners to Baby Koundinyasana, a foundational arm balance. Starting in Child's Pose with an inward-awareness cue, the class moves through Downward Facing Dog, Plank, Chaturanga, Cobra/Up Dog, and Crescent Pose before introducing the key building block: sliding the knee from tricep to wrist along the upper arm. Each vinyasa cycle deepens the student's understanding of the knee-to-arm connection needed for the arm balance. Ardha Hanuman (half splits) appears on both sides to open the hamstrings, and a Malasana-inspired Toes Pose sequence develops ankle mobility and core stability. The floor section introduces Marichasana A twists and a seated forward fold (Dandasana/Paschimottanasana), before a Happy Baby hip opener echoes the class's knee-to-arm theme. The class closes with a supine twist and Savasana, with Dan encouraging students to let new movement patterns settle into the body. The instructor explicitly notes the arm balance is optional, making this class approachable for a wide range of practitioners interested in building toward arm balances.