- Active
- 35 min
- Flow
- 4.9 out of 5
About This Class
This dynamic flow class layers heat and strength methodically, opening on the floor with Child's Pose, Cobra, and Locust before moving through a Vinyasa-based standing sequence. Students work through Runner's Lunge, Crescent Pose, and standing twists before progressing to balance-intensive poses including Warrior Three (airplane), Twisted Half Moon, and a standing knee-drive balance. Core engagement is threaded throughout via Plank, Boat Pose (Navasana), and Side Plank (Vasisthasana). The second half transitions to the floor for supine figure-four hip openers, eagle-leg twists, Plow Pose, and a supported inversion option before a closing Supta Baddha Konasana with counted breath-work and a full Savasana. The instructor consistently emphasizes foundational alignment cues — neutral pelvis, active inner thighs, low-belly engagement — and frames breathwork as both a heat-builder and a nervous-system soother. A block is suggested for forehead support in Child's Pose and for grounding in balance poses.
Comments
20Sheila
really beautiful practice and great after sitting down all day.
Ellen Hanania
Feeling divine after this flow. Monica uses such beautiful and gentle language yet kick our butts in the meantime 🙂
tovaroth1
patriciatschopp1
Great class Thank you ?
Caterina
Ribaudo
Julie kresko
Soothing.
audrey
Thank you Monica, A strong yet gentle class, feels great!
Davie Heaton
Andrew
My wife and I have nicknames for all our favorite yoga instructors (except Bryan, we just call him “Bryan”): Paul Teodo is “the guitar guy,” Tracey Goldman is “the happy-baby lady” (because she seems to love that pose), Michelle Goldstein is “vocal-fry gal” (we love them all), and Monica Shao is “the kick-your-ass lady.” But we love her too. I love this short routine. It makes you work, but if I back off of a few of the poses, it’s great. E.g., when she goes from downward-facing dog to plank and back again, or when she does the side plank, I have to take a break sometimes so that my neck doesn’t get strained. But as long as I do that, this is one of my favorite routines.
Haru
Andr̩
wilson.franca.92
Michelle
pammygmurphy
Excellent. Woke my body up. Strong, sweet, and complete
Jörg
Christine
Grace Pelle
Sarah
Wonderful class. Thank you!
Tracey
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