Gentle Flow

About This Class

This expansive flow begins in Child's Pose with a deliberate breath-awareness meditation, guiding students from external busyness to internal stillness before moving into a warm-up through Sunbird and Cobra. Multiple rounds of Sun Salutation A build familiarity with the vinyasa rhythm, followed by Sun Salutation B that layers in Warrior One and picks up pace for a cardio-strength effect. The standing sequence is rich and progressive: low lunge with arm variations, Anjaneyasana with a spinal twist, prayer twist with elbow-to-knee bind, Vasisthasana (side plank), and an advanced Sunbird variation with bow-hold (Dhanurasana grip). A balancing series threads Warrior Three, Standing Half Moon, and extended-hand-to-big-toe pose (Utthita Hasta Padangusthasana) into fluid transitions. Triangle Pose, Extended Side Angle (including a full bind), and Reverse Warrior round out the standing work, followed by lizard pose and half pigeon for deep hip release. Core work includes mountain-climber-style knee-to-elbow plank drills. The floor sequence visits locust/bow variations, Baddha Konasana, Paschimottanasana, Plow Pose, and Shoulder Stand before finishing with supine twists and Savasana. Ujjayi breathing and Drishti gaze are explicitly coached throughout, and the instructor frames the practice around calming the nervous system, releasing stored hip tension, and matching movement to breath.