Breath Flow

About This Class

This 68-minute dynamic flow with Tracey Goldman is built entirely around the breath as the primary tool for presence, focus, and calm. The class opens in Child's Pose with an extended breathing meditation, then progresses through Cat-Cow, Cobra, and repeated sun-salutation-style cycles that build heat gradually. Standing sequences layer in Chair Pose, Crescent Pose, Warrior II, Third Warrior (Warrior III), side-body stretches, and wide-legged forward folds with bound arms. A rich floor-based middle section explores spinal balance with knee-to-arm threading, a bow-pose variation, and hip-opening shapes including a pigeon-like pose (knee-to-shoulder). The closing sequence moves through bridge pose, supine core work, reclined butterfly, supine twists, and a long Shavasana. Throughout, Tracey emphasizes mental equanimity under physical challenge, encourages self-directed modifications, and frames the practice as an opportunity to quiet the restless mind, connect inward, and carry a sense of peace off the mat.