Emptying Out

About This Class

This expansive flow class, led by Paul Teodo, opens with a grounding Virasana/Vajrasana breathwork meditation centered on the theme of "emptying out" — learning to pause fully at the bottom of the exhale and become comfortable with stillness. The body is systematically warmed through Gomukhasana arms, baby camel, cat-cow, and multiple rounds of Sun Salutation A, before launching into a long, layered standing sequence: crescent lunges with tricep-over-knee twists, side angle pose with half-bind and full bind options, Warrior One and Two, humble warrior, reverse warrior, side plank (Vasisthasana), triangle (Trikonasana), half moon (Ardha Chandrasana), and wide-legged forward fold with optional tripod headstand. A creative midpoint section features sunbird pose with a reaching bind into a backbend-twist, plank on the tops of the feet transitioning into upward facing dog, dolphin pose, and forearm plank. The class closes with locust variations, bow pose (Dhanurasana), supported block bridge, happy baby, wide-legged seated forward fold (Upavistha Konasana), seated twists, Gomukhasana legs, and a long Savasana with a third-eye visualization to empty the mind. Throughout, Paul returns to the breath as the vehicle for both physical opening and mental clarity, making this class equally suited to practitioners seeking a deep physical challenge and those working on mindfulness and presence.