Expansion!

About This Class

This expansive 60-minute dynamic flow class with Tracey Goldman opens in child's pose with breathwork designed to quiet the nervous system and drop students into presence before moving into a progressive series of sun salutations. The practice builds through crescent lunge, warrior one, warrior two, eagle pose, third warrior (Warrior III), humble warrior, half moon, bound half moon, standing frog, and wide-legged forward fold variations, weaving in three-legged dog transitions, side plank (Vasishta), and modified side plank throughout. Hip-opening sequences include lizard-style low lunges with options for forearm variations and a reclined figure-four/supine pigeon. The class then moves to the floor for a core series with crunches and oblique twists, bridge pose, reclined figure-four hip stretches on both sides, a bound-angle release, happy baby, and supine spinal twists with eagle-leg crosses before arriving in Savasana. Tracey consistently cues mindfulness, compassion, and breath awareness, framing the practice as healing for both body and mind. Ideal for those seeking to open tight hips and hamstrings, release tension from sitting, and find mental calm through movement.