Get Down & Roll Around

About This Class

This 28-minute flow with Dan Ward lives up to its name — it truly invites you to get down on the ground and move in ways adults rarely allow themselves. The class opens on the mat with supine knee-hugs, floating leg holds, and bicycle crunches that awaken the core and spine without any rush. From there, it moves through multiple rounds of Sun Salutations (Cobra, Downward Facing Dog, half lifts, and folds), building rhythmic warmth and body awareness. Standing work includes a straddle forward fold with a gomukhasana-style arm bind, standing eagle (Garudasana), and a brief Vasisthasana (side plank) on each side. The floor sequence explores a deep thread-the-needle-style shoulder opener (lying arm stretch with a crossbody roll), Bow Pose (Dhanurasana) for a heart-opening backbend, and Pigeon (both sides) for hip release. The practice winds down through Sukhasana forward folds, Plow Pose (Halasana), Shoulder Stand, a simple supine twist, and Savasana. Dan consistently cues smooth nasal breathing and a calm, steady quality of effort — framing the practice as an exploration of the body's potential rather than a performance. The tone is warm, conversational, and lightly humorous, making the class feel accessible and joyful throughout.