Challenge your Balance

About This Class

This energizing flow with Mike Nader centers on the theme of balance — physical, respiratory, and neurological. The class opens with counted Ujjayi breath work (4–6 second inhale/exhale cycles) paired with heel-raises, then moves through a progressive sequence of balance challenges: Plank with opposite arm and leg extensions, Side Plank with leg lifts, a lunge-to-standing twist on one leg, Warrior Three, and a one-handed Down Dog variation. Strength and spine flexibility are developed through Warrior One/Forward Fold cycles, Locust variations, Chaturanga push-up sequences with vertical arm reaches, and Navasana (Boat Pose). The arm balance Parsva Bakasana (twisting crow) is introduced in two stages — tiptoe option and full lift-off — making it accessible to a range of practitioners. The practice closes with seated spinal twists, Bridge Pose, and an extended Savasana guided body scan designed to consciously balance sensation across both hemispheres of the body and brain, reinforcing the class's central theme of equilibrium.