Expand Into Your Potential

About This Class

This dynamic flow class with Tracey Goldman opens in Child's Pose and progresses methodically through cat-cow, spinal balancing, and a series of Sun Salutation-style warm-up rounds before building into more challenging standing sequences. The standing work features Crescent Pose, Eagle Pose (Garudasana), and transitions into Warrior III, Warrior balance, and half-moon-adjacent shapes, with optional arm variations and a cactus-arm heart opener woven throughout. Core engagement is emphasized in spinal balancing with knee-to-elbow variations, plank holds, side plank, and a supine bicycle/oblique series. The floor sequence includes bridge pose, reclined thread-the-needle (figure-four hip stretch), supine twists, and a belly-breathing practice designed to down-regulate the nervous system. Tracey consistently invites personalization — offering block use, skipping options, and modifications for shoulder and knee sensitivities — while weaving in mindfulness prompts around breath, self-awareness, and non-judgment. The class closes with Savasana and a gratitude reflection. Ideal for practitioners seeking a full-body flow that balances challenge with self-care.