Core Flow

About This Class

This evening core flow starts gently in child's pose and quickly builds through a progressive sequence designed to wake up and stabilize the spine from every angle. Early warm-up moves include bird-dog variations, cat-cow, and plank work before flowing through sun-salutation-style sequences with cobra, downward dog, and three-legged dog transitions. Standing work features crescent pose, warrior II, reverse warrior, triangle pose, and side plank variations, with shoulder-opening arm circles woven throughout. The core is targeted specifically through forearm plank holds, knee-to-shoulder mountain climbers, and dolphin pose. A puppy pose stretch and heart-opener with optional locust and bow variations address the back body. The class winds down with seated twists, half-forward folds, a full paschimottanasana, supine figure-four/happy baby, and a bilateral spinal twist before a guided, gratitude-infused Savasana. The instructor frames the class as appropriate for an evening practice, encouraging students to stay within their own limits and use child's pose freely throughout.