Perfect Monday Flow

About This Class

Perfect Monday Flow is a full-body dynamic yoga class designed to clear the mind and care for every joint, muscle, and connective tissue through a continuous, breath-driven sequence. The class opens in child's pose and builds progressively through cobra warm-ups, down dog, plank-based push-up progressions, locust/airplane back-strengthening, standing balance sequences with leg extensions and bow-grip variations, twisting triangle, warrior and hero poses with side-body stretches, a deep squat/garland flow, wide-legged standing forward folds with twists, seated forward fold, and a supine spinal twist cool-down. The instructor consistently frames the practice around smooth, deep nasal breathing as the primary tool for mental quieting and physical presence. Modifications and creative alternatives are encouraged throughout — including fist for wrist relief, knee drops in plank, and hands-on-shin adjustments in standing poses. The session closes with a gratitude meditation and a gentle savasana, making it equally suitable for morning, midday, or evening practice.