Focused Flow!

About This Class

This 90-minute dynamic flow class opens on the back with grounding breathwork and gentle hip and hamstring warm-ups — including supine knee-to-chest squeezes, Happy Baby, Baddha Konasana, and Gomukhasana legs — before building through seated shoulder and arm work (Eagle arms, Gomukhasana arms, reverse prayer). The class progresses into tabletop Cat-Cow, Downward Facing Dog, Plank, and Chaturanga transitions, threading multiple rounds of Sun Salutations (Surya Namaskar) with Crescent Lunge, Ardha Hanuman (half splits), and standing lateral stretches. Standing sequences include Warrior Two with bound and extended side angle variations, runner's lunge twists, and a triangle-inspired open-hip variation. Core and backbend work features Sphinx, forearm plank, Dolphin, and full Locust (Salabhasana). The class winds down with seated hip openers — Sukhasana folds, Baddha Konasana, Upavishtha Konasana, and full Gomukhasana — before a gentle supine twist, optional Bridge Pose, and an extended Savasana. Throughout, the instructor repeatedly cues breath awareness, eyes-closed focus, mindful non-straining, and attention to the front bottom ribs and low belly — framing the class as a moving meditation that builds strength and releases tension in equal measure.