Intension & Extension

About This Class

This expansive flow class opens with an extended meditation on breath in Child's Pose and Heroes Pose, establishing the breath as a "third rail" that powers every subsequent movement. From tabletop and Cat-Cow, the class builds through Downward Dog, High Plank, Cobra/Up Dog, and a full Sun Salutation structure before moving into standing work: Mountain Pose, forward folds, standing twists, and side-body stretches. The heart of the class explores Warrior Two, Extended Side Angle, Reverse Warrior, and Twisted Crescent on both sides — cycling through the sequence multiple times for familiarity and depth. A challenging balance series follows, including Warrior Three (airplane), standing split, Half Moon, and Eagle (Garudasana) with eagle arms. Hip work deepens through Malasana and Pigeon Pose on both sides. The class closes with Boat Pose scissors, Bridge Pose, Happy Baby, Plow Pose, and optional Shoulder Stand before a long, ceremonial Savasana. Throughout, the instructor emphasizes opposition (intension and extension), core activation, breath synchronization, and mindfulness, making this class equally a physical and meditative practice.