Play with Balance!

About This Class

This energizing yet mindful flow class with Tracey Goldman uses balance as its central theme — not just physical one-legged standing poses, but the subtler balance between effort and ease, challenge and surrender. The class opens with an extended child's pose and breath-settling practice before moving through sun salutation-style warm-ups with cobra, plank, and downward dog. The standing sequence progresses from chair pose and standing splits variations into more demanding shapes: Warrior One, Warrior Two, Reverse Warrior, a modified triangle, and bound half moon with optional floating of the grounding hand. Spinal balancing (bird-dog variations) and side plank add upper body and core challenge. Hip-opening is threaded throughout via low lunge, crescent, a quad stretch in low lunge, and a standing hamstring/hip sequence. The floor sequence includes core work (bicycle-style crunches, leg lifts), bridge pose, thread the needle, supine bound angle, happy baby, plow, and shoulder stand before melting into supine twists and a long, guided Savasana with gratitude reflection. Tracey consistently cues softening the face and jaw, backing off when straining, and returning to the breath as the primary tool for mental calm — making this class equally valuable as a physical challenge and a stress-release practice.