Pike Practice

About This Class

This energizing flow opens on the back with block squeeze drills to activate the triceps, lats, and core, then moves through bridge pose, supine twists, and a standing forward fold series before building into lunges, crescent pose, warrior three, and standing splits. A recurring "pike" motif — performed both in forearm plank and in down dog — threads the class together and challenges shoulder stability and hamstring flexibility. Back-body strengthening appears in salabhasana, locust variations, and camel pose, while side plank and dolphin pose add upper-body load. The second half mirrors the first side before a vinyasa sequence with cobra/upward-facing dog and down dog, followed by chair pose, hand-to-foot balance, and forearm plank pike (dolphin). The class closes with wide-legged seated stretches, sukhasana hip openers, a straddle forward fold, and savasana. Props (one block or book) are used for shoulder and tricep activation in the warm-up. The overall tone is dynamic and exploratory, with the instructor consistently coaching spinal alignment, core engagement, and mindful backbending.