- Active
- 62 min
- Flow
- 4.8 out of 5
About This Class
This class opens with a careful, five-stage Ujjayi breath tutorial — nasal breathing, full lung capacity, even counts, chest-led inhale, and belly-toning exhale — that becomes the backbone of every movement. The standing warm-up uses chair pose, heel raises, and dynamic thunderbolt to wake up the legs and spine before flowing into a Vinyasa sequence of Warrior One, Warrior Three, and Half Moon that emphasises forward bending over back bending. A dedicated hip-opener series (twisted triangle, eagle/Garudasana forward fold, deep lizard with shoulder-under-thigh, standing splits prep, and standing hand-to-foot extensions) systematically releases the hips, hamstrings, and inner thighs. Seated wide-leg forward folds, Navasana, Bakasana (arm balance), Baddha Konasana, and Dandasana complete the floor work before dynamic bridge provides a gentle spinal counter-pose. Savasana is extended and richly guided, transitioning into a seated finger-awareness meditation that trains one-pointed attention and closes with a midbrain focus and hand-warming mudra. The instructor explicitly frames the practice as calming to the nervous system, grounding, and supportive for lower-back stability.
Comments
23Yulia
“Beautiful beautiful job!”
dakyogi
marieb
abfoster
Peaceful practice
SIEGHARD GOSTNER
John Stracks
SK
Wow, strong, nicely paced, sprinkled with some poses that I am not so fond off, but beautifully balanced with a long cool down and the most magical meditation. Just WOW!!!
constance
Outstanding Mike! Luv how I’m feeling: calm, long, strong, tall, connected, peaceful and happy! What’s not to love? Gracias Maestro…????????????????~*
Melis
Melis
ScottyP
gwyneth graham
really great support for my back – much appreciated
Yulia
My low back thanks this practice ?? Love breathing instructions and meditation at the end. Thank you!
Kate Sidorovich
Some interesting poses but the flow was a bit disjointed for me
Joseph
Bless you, Mike, your practice is a perfect reminder of and practice in seeking peace and focus during challenging moments. Your beautiful meditation techniques are also wonderful for refocusing one’s attentions, during these arduous times for our blessed Earth and all of its sentient beings. Namaste.
Dirk
Alyson
I love the energy that Mike brings to the mat. This was my first doing this practice so I wasn’t as smooth but this is a practice. Luckily for me I can practice this lesson again another day. The closure was the best. Thank you.
Julie
Nice sequence and flow. Thanks!
Kate Tucker
Wee that was a good one Mike! Great sequencing, flow. Some strength, some balance (the stable and calm part) and nice stretches. LOVED the breath work during Savasana and a lovely meditation at the end. Thank you!!
Elizabeth
Lynn
Michelle
samtosa108
Amazing ending. Thank you
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