- Active
- 37 min
- Flow
- 4.8 out of 5
About This Class
This "short but complete" evening flow class is intentionally crafted to transition practitioners from the busyness of daily life into a calm, inward state. Tracey Goldman opens in child's pose with deep breathing to shed the day's stress, then builds through bird-dog spinal balancing, cat-cow, downward facing dog, standing forward folds, chair pose, crescent lunge with a twist, half-splits, goddess pose with eagle arms, and a back-bend forward fold. The sequence is performed twice symmetrically, with optional variations woven throughout — including wild thing, knee-to-tricep arm balance explorations, and quad/hip-flexor stretches. The floor closing includes a core series (supine scissors/twists), bridge pose, supine figure-four hip openers, reclined twists, butterfly, and happy baby, before settling into Savasana. Throughout, Tracey consistently encourages students to listen to their bodies, back off from strain, and treat the practice as self-healing — making the class accessible for a wide range of practitioners while still offering creative, playful challenges for those who want them.
Comments
14ScottyP
wonderful class, Tracey!
SK
A stretchy and effective short class. Great class.
Kate Tucker
Nice! Did NOT miss sun sals! Felt very nice. Thank you!
melpriesk
Loved it!
John Stracks
Caterina
Nice and complete class, I particularly enjoyed all the stretching opportunities – the whole class felt so good!
Yulia
wilson.franca.92
This class is amazing. It is by far the best class to start the day! Thank you, Tracey.
audrey
I’ve been out of commission for a few months with a broken collarbone and rotator cuff injuries, and have looked forward to getting back to the mat. Tracy, your classes are always so gently and encouraging, I chose this one to start again. It just happens to be Dec 21, the shortest day of the year. Imagine my surprise when you mentioned that date in the class! I am so glad that I was able to follow along with minor modifications, and derive all the benefits of the stretching and breathing. Thank you so much!
Cordell
This is a terrific practice. It resolves my back pain around my hips.
Grace Pelle
Joseph
Thank you, Tracey, your lovely practice is perfect to aid within the recovery of one’s body and mind. I hope for this same practice to be modified to fit within a longer format. I always enjoy your emphasis of acknowledging one’s uniqueness. Namaste.
courtneymc0818
Katie Miller
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