Flow

About This Class

This evening flow class opens on the back with supine core activation, spinal twists, and leg work before moving through a structured progression of lunges, Sunbird/Bird-Dog variations, Locust, Cobra, and Downward Dog. The standing sequence builds steadily through Runner's Lunge, Low Lunge, Standing Forward Fold, Crescent Lunge, and Warrior Three variations, with creative transitions including a hip-opening twisted lunge flow and entries toward Warrior Three and Revolved Triangle. The class features multiple vinyasa cycles (Plank–Chaturanga–Backbend–Down Dog) woven throughout, alongside Eagle Pose, Chair Pose, Boat Pose, and Pigeon Pose. The floor closing includes seated twists, Gomukhasana side stretches, Upavishtha Konasana, optional Bridge or Wheel, Plow Pose, and a long Savasana. Throughout, Steve consistently cues breath steadiness, hip levelling, outer-hip engagement, and mindful awareness, framing the practice as both a physical and meditative experience.