Move with Intention!

About This Class

This Sunday evening flow class with Astrid Kastenberg is built around a single guiding message: the power of intention. Opening in Savasana with belly breathing and Ujjayi breath, the class gently awakens the body before moving through seated breath-of-fire work, cat-cow, and a progressive standing warm-up (Mountain Pose, Chair Pose, Warrior One, Crescent Pose). The middle third layers in deeper standing work — Warrior Two, Side Angle Pose, Tree Pose, and balance challenges with toe-hook leg extensions — before descending into floor-based hip openers: low lunge, deep pigeon (with optional quad stretch and block support), and a prone back-bend (Bow Pose variation). The class moves through shoulder stand and plow to invert energy toward the brain, then unwinds with supine twists and Bridge Pose before a guided five-minute seated meditation with a specific mudra for calming the nervous system. Throughout, Astrid weaves teachings on neuroplasticity, synaptic pruning, and the science of habit change to support the theme of conscious intention-setting as the year closes. The pace is moderate-to-dynamic with periodic rest breaks built in; Vinyasas are optional throughout. Blocks are offered for squat and pigeon modifications. The overall mood is grounding, mindful, and quietly energizing — ideal for a Sunday evening reset.