- Active
- 59 min
- Flow
- 5.0 out of 5
About This Class
This full-body flow invites practitioners to move with presence and personal choice rather than ego. Dan Ward opens with supine hamstring stretches and a spinal warm-up on the back, then builds through Sun Salutations, Chair Pose, Chair Twist, and Crescent Pose before progressing into a standing sequence of Warrior Two, Triangle, Warrior Three, Standing Split, and Side Plank. A floor-based backbend section features Cobra, Locust, and Bow Pose (Dhanurasana) done twice with an emphasis on spinal integrity over depth. Hip-opening is addressed through High Pigeon with a twist, Baddha Konasana (Butterfly), Double Pigeon, and Upavistha Konasana (wide-legged seated forward fold) with lateral variations. The class closes with a supine twist, a knees-to-chest compression, and a long Savasana. Throughout, Dan consistently encourages students to listen inward, modify freely (including substituting Cat-Cow for Vinyasa or Sphinx for Cobra), and treat every pose as an exploration rather than a performance.
Comments
12Janeen Moser
Thank you Dan. No bells and whistles needed for this basic and fulfilling flow led with Dan’s pointed, perfect, guidance. A great class.
Yulia
I liked the variations in the pigeon pose. But overall, I lacked rhythm, smoothness, and coherence in the flow. Sometimes very fast movements, sometimes slow. I couldn’t maintain the rhythm of deep breathing.
SK
Really lovely strongish, mellowish flow. Good for the evening.
sarah
Kim
I really think everyone should take this class! It shows how good it can get with an experienced instructor teaching a safe and intelligent sequence. It’s a solid practice with no nonsense, nothing too crazy. Dan’s tone/voice is always dialed to keep us calm and focused. I love his vibe!
Ashley
So wonderful! Thank you Dan!
Nathalie
Nice!
Joseph
Dan, thank you for your practice of Choices. I frequently relish in your philosophy of choices, which is not dissimilar to those choices, which we make in Life. Each choice produces its own outcome and requires responsibility and conscious awareness. Namaste.
Sharon
yummy
Kate Tucker
Fabulous!! So mellow but such great stretches and nice little flow. Thank you Dan. This is one of my favs here.
marcythedarcy
Krystinn
Delicious! Beautiful sequence, feel loved & open. Namaste!
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