Dive Deep

About This Class

This expansive class opens with an extended seated bastrika (bellows breath) practice — building through sets of 5, 10, 15, and 30 breaths — to establish a "cocoon of peace" that the instructor explicitly asks students to carry throughout the entire session. From tabletop, the class progresses through intricate unilateral balancing work (bird-dog variations with hip opening and leg extension), transitions into standing flows featuring mountain pose, swan dive forward fold, standing backbend, chair pose on tiptoe, and full sun salutation vinyasas. The standing sequence deepens into low lunge, crescent pose with dynamic back-knee hovers, open-arm twist, prayer twist (parivrtta anjaneyasana), and twisted lunge on both sides. Warrior Two with a bound variation and reverse warrior appear in a vigorous flow. The floor sequence includes forearm plank, forearm side plank with knee-to-tricep core work on both sides, sphinx pose, pigeon pose (eka pada rajakapotasana) held long on each side, and an optional forearm headstand (sirsasana II) with thorough preparation. The closing sequence moves through bridge pose (with optional wheel and single-leg variation), supine twists, happy baby (ananda balasana), legs-up and optional plow/shoulder stand, and a long savasana with guided philosophical meditation. The instructor's throughline is breath as the primary vehicle — every pose is framed around maintaining the depth of breath established in the opening pranayama, and rest is always offered as an equal option to exertion.