Internal Power & Strength

About This Class

This dynamic flow class with Mike Nader is built from the inside out, treating the breath as the primary tool for transforming both body and mind. The class opens with a detailed introduction to Ujjayi breathing and Samavrti (balanced breath), establishing a four-second inhale/exhale rhythm that progressively lengthens to eight-second inhales and full four-part breath retention by the end. The physical sequence moves through heel raises, standing forward folds, Crescent Pose, Parsvakonasana with a dynamic arm variation to open the chest and lungs, flowing Warrior One vinyasas with Chaturanga, Locust/Salabhasana, side plank, Humble Warrior with deep hip engagement, standing and low twists, Dolphin Pose, Navasana variations, low Cobra flows, Bridge Pose with extended inhale-and-hold sequences, and supine twists. Throughout, the instructor consistently cues chest-filling inhales and navel-contracting exhales to support the lower back and deepen lung capacity. The class closes with a rich Yoga Nidra-inspired Savasana body scan and a formal pranayama round of box breathing (inhale 6, hold 6, exhale 6, hold 6), making it as much a mindfulness and energy-cultivation practice as a physical flow. Ideal for practitioners seeking to deepen breath awareness, build core and back strength, and cultivate a meditative, focused state.