- Active
- 51 min
- Flow
- 4.9 out of 5
About This Class
This complete flow class opens with deliberate Ujjayi breath training — four-count inhales and exhales, chest-first expansion, and navel-to-spine engagement — before moving through a progressive physical sequence. The practice begins on all fours with Chakra Vakasana spinal waves and spinal balancing, then builds through Plank, Chaturanga, Upward Facing Dog, and Downward Facing Dog transitions. Standing work includes Warrior One, Warrior Two, Side Angle Pose (Parsvakonasana), Humble Warrior, Standing Splits, Warrior Three, Twisting Triangle variations, and Chair Pose. Core and balance challenges appear through Navasana, Vasisthasana (side plank), Dolphin, and cross-body knee-to-elbow sequences. Backbending is addressed via Salabhasana (Locust) variations, Cobra, a side-lying bow variation, and Bridge leading into Shoulder Stand. The cool-down moves through seated wide-leg twists, a forward fold, neck stretches, and a long Savasana with breath-awareness meditation. The instructor consistently frames breath quality as the foundation of each pose, making this class ideal for practitioners who want to deepen the mind-body connection alongside a well-rounded physical challenge.
Comments
33jonestammy62
Great class. Strong. Dynamic. Efficient.
patriciatschopp1
Great class as always Mike. Thank you 🙏
assetsdd
abfoster
Short, sweet, complete
SIEGHARD GOSTNER
Great class! Thanks
Yulia
Brilliant! Compact, dynamic, creative! Thank you!
Suzanne
Having just completed this practice, I am reminded of why I appreciate you so much as a teacher Mike. Thank you. Namaste. ????
jonestammy62
Caterina
Nice dynamic flow – perfect to wake up the whole body!
chapmanshe
Haru
Really well rounded and refreshing flow. I can start and close a day with a perfect spirit by this. Thanks Mike!
Kate Tucker
What a lovely well rounded class! Moved the body in multiple directions. Love your practices Mike!
Kate Tucker
What a lovely well rounded class! Moved the body in multiple directions. Love your practices Mike!
Anna
Really nice, soothing and strong – soothing voice too Mike:) Thank you!
Alyson
I have a nw favorite. Nice over all body release. Thank you b
Valentina
Great class, thanx!
Zaneta
Great Class Thank You
ScottyP
constance
Thanks again Mike for another trip deep into myself and back out again. Now I’m ready for anything…
Julie kresko
audreysmith4045
Michelle
martaruizalfaro
Erin
Janepark
Exactly what I needed today. Thank you!
wilson.franca.92
nicole ketchem
Excellent and vigorous with thoughtful sequencing. Triple thumbs up 🙂
Lisa Diamond
dmotr
Leigh
Strong workout! Tough, but felt great.
April James
Joseph
Thank you, Mike, your practice and gentle spirit helped to provide peace, during the frequent limitations of a shortened lunch time.
marcythedarcy
Great well-rounded practice!
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