Pop a Squat

About This Class

This energizing power yoga flow centers on deep squat mechanics — Byron calls it "high squat" — as the backbone of a lower-body-focused practice that weaves together strength, mobility, and hip opening. The class opens prone with Sphinx, Forearm Plank pulses, and frog-shape hip openers before moving into a wide-legged standing sequence of high squats, Chair Pose, and forward folds. A series of rhythmic vinyasa cycles — with bent-knee Down Dog, Chaturanga, low Cobra, and Upward Facing Dog — build heat and establish a flow rhythm. The standing sequence progresses through Warrior Two, Reverse Triangle, Triangle Pose, and Extended Side Angle variations with double-arm extensions, eventually offering a half-wrap or full bind and an invitation to Birds of Paradise. Hip-opening runner's lunges with shoulder-threading and Crescent Pose twists deepen the outer-hip and thoracic work. The wide-straddle section includes an option for forearms-to-floor and Goddess Pose with eagle arms. The floor cool-down features single-leg Pigeon (with the lifted, chest-proud variation), Janu Sirsasana, Baddha Konasana, a chest-opening reverse hand position, and Paschimottanasana before Savasana. Throughout, Byron offers clear modifications — straps, forearm options, and bind alternatives — making the class accessible while rewarding more experienced practitioners with layered challenges.