Hips & Heart

About This Class

This class opens with an extended child's pose and breath-anchoring meditation before moving through a progressively dynamic standing flow. The instructor weaves together Warrior One, Warrior Two, Reverse Warrior, low lunge variations, Triangle, Half Moon, and side-plank shapes on both sides, consistently returning to Downward Dog as a reset. A gentle cobra and locust-inspired backbend series wakes up the spine, while seated forward folds, double pigeon (fire log pose), and supine twists deeply target the hips and hamstrings. A short core sequence of crunch-and-twist movements bridges the active flow into the floor. The class closes with happy baby, wide-leg stretch, and spinal twists before a guided Savasana. Throughout, Tracey Goldman frames the practice around managing life's challenges calmly through breath awareness — making the mental and mindfulness dimension as central as the physical work.