Energize & Mobilize

About This Class

This energizing 55-minute flow opens on the floor with breathwork and hip-releasing shapes (half happy baby, figure-four, Sukhasana folds) before building core heat through Navasana and low-boat sequences. The class then moves into a full standing flow featuring runner's lunge twists, Crescent Pose, Warrior Two, Reverse Warrior, Triangle, wide-legged forward folds, Goddess Pose, and Chair Pose twists with balance challenges. A forearm-plank section targets the obliques and shoulders, followed by Sphinx and Locust variations on the belly. The class winds down with supine spinal twists using a dynamic "opening-the-book" arm sweep, full happy baby, and an extended Savasana. Throughout, Monica Shao emphasizes smooth breath, full-body awareness, and listening to the body — framing the practice as self-care that melts away physical tension, stress, and stiffness from daily life.