Morning Expansion Workout Flow

About This Class

This expansive morning flow opens with a grounding Vajrasana/Virasana seat and breath awareness before moving into a thorough warm-up of Downward Dog, plank, and low-lunge hip openers. Students work through multiple rounds of Surya Namaskar A and B — including deep-squat chair pose and Warrior One — first guided together, then practiced independently to internalize the breath-movement connection. The standing sequence layers in Crescent Lunge, Warrior Two, Triangle, Warrior Three, Tree Pose, Standing Splits, and a playful one-arm crow exploration, with twisted lunge and revolved side-angle variations adding depth. Side planks, yogi push-up sets, and a wide-stance twisted lunge build shoulder and core strength. A Malasana/squat section bridges toward seated floor work: Camel Pose, Sage Twist (Marichyasana), Janu Sirsasana variations, Navasana with leg lowering, supine twists, Happy Baby, Plow, and Shoulder Stand. The class closes with reclined hamstring stretches, a final seated forward fold, and a generous Savasana with mindfulness reflection. Ujjayi breath is emphasized throughout; modifications and blocks are offered consistently. The instructor explicitly flags knee injuries and lower back issues as reasons to modify or skip certain poses.