Calisthenics Strengthening Flow

About This Class

This vigorous flow class opens with breath-of-fire pranayama and seated side-bending to awaken energy, then moves through multiple rounds of Surya A and Surya B to build heat. The standing sequence layers Warrior I, Warrior II, Crescent Lunge, Half Moon, Third Warrior (Virabhadrasana III), Eagle Pose, Standing Splits, and deep twisting lunges with revolved half-moon variations. Core work is threaded throughout via side planks (Vasisthasana) with leg lifts, Chaturanga, boat-pose holds, reverse plank, and knee-to-chest plank flows. A dedicated floor segment introduces Locust-style back-body strengthening with alternating and double-leg lifts, Bow Pose (both sides), and Upward Facing Dog backbends. The practice closes with seated forward folds, wide-leg folds, supine twists in eagle-leg position, Bridge and Wheel, Plow, Shoulder Stand, and Savasana, finishing with a three-part segmented breathing exercise. Throughout, the instructor consistently cues Ujjayi breath, mindfulness, and non-attachment to results, making this as much a mental training session as a physical one.