Back to Basics

About This Class

Led by Astrid Kastenberg, "Back to Basics" is a 90-minute dynamic flow built around the foundational practice of conscious breathwork and activation of the third-eye (Ajna) chakra. Astrid frames the entire class around the message that most people move through their days suppressing the exhale, and she uses every pose as an opportunity to re-establish an equal, rich, rhythmic breath in and out of the nose. The class opens seated with retention breath exercises, transitions through supine warm-ups (knee hugs, bridge, windshield-wiper knees), and builds progressively through cat-cow, downward facing dog, and a standing Vinyasa series featuring Warrior One, Warrior Two, Reverse Warrior, Extended Side Angle, Triangle, Airplane, and Warrior Three. Balancing is explored through standing knee-to-chest, hand-to-big-toe pose, and Tree pose. A dedicated floor series works cobra, bow pose, and locust variations, followed by dolphin, side plank, and bird-dog. The class peaks with shoulder stand, plow, and wheel (with modifications offered), then winds down through reclined twists and an extended seated meditation with mantra (Sat Nam / Om). Props are not formally required, though a strap is briefly mentioned as a home option for bow. Cautions are given for neck and shoulder issues in plow and shoulder stand. The overall tone is grounding yet energizing, with consistent philosophical framing around mindfulness, self-trust, seasonal renewal, and the body as its own pharmacy.