One Leg at a Time

About This Class

This energetic flow class works methodically through one leg at a time, repeating a lunge-based sequence three times per side that progressively deepens — moving from low lunge to half splits, to crescent with a hovering back knee, and finally to full crescent with a straight back leg. The instructor weaves in breath awareness from the start, including breath retention exercises and an introduction to the three Bandhas (Mula, Uddiyana, and Jalandhara/neck lock) to build internal engagement. Key standing and floor transitions include three-legged down dog, high plank, wide-legged straddle, low lizard-style hip openers, and pigeon pose (both upright and sleeping) on each side. The prone segment layers cobra, locust with interlaced fingers, and bow pose to strengthen the posterior chain, followed by Sphinx pose and a supine spinal twist. The class closes with child's pose, Virasana-style seated options, a seated forward fold, low boat pose, and Savasana — leaving practitioners feeling both worked and released through the hips, hamstrings, and core.