Practice Presence

About This Class

This 98-minute dynamic flow class with Michelle Goldstein is built around the theme of "practicing presence" — using the breath as a thread that ties body, mind, and spirit together. The class opens in Child's Pose and Downward Dog, then builds through multiple rounds of sun salutations (plank, Chaturanga, Cobra, Upward Dog, Down Dog) with deliberate attention to pacing and avoiding the rush of habitual movement. A core-activation sequence on all fours — bird-dog variations with knee-to-elbow curls — establishes functional strength before the class moves into a full standing sequence: Crescent Pose, Warrior Three, Standing Splits, side stretches, Chair Pose, Warrior One, Warrior Two, Reverse Warrior, Side Angle Pose, Triangle Pose, Half Moon Pose, wide-legged twists, and side plank. Hip-opening flows include a creative hip abductor sequence and a quad/hip-flexor stretch from all fours. The floor sequence covers Malasana squat, Bridge Pose (with an option for Wheel or supported bridge on a block), seated twists, supine hamstring stretches, Baddha Konasana forward fold, baby-cradle hip openers, Janu Sirsasana, Plow Pose, Shoulder Stand, and a supine spinal twist before Savasana. The class closes with a seated meditation on observing thoughts and returning to breath, and a community-centered closing intention. Throughout, Michelle weaves philosophical reflections on ego, discipline, alignment with one's truth, and the alchemy of consistent practice, making this a deeply holistic mind-body experience.