Practice with a Message

About This Class

Practice with a Message is a rich, philosophy-driven flow class built around the Sanskrit concept of Sankalpa — the idea of a vow or intention rooted in your deepest, most authentic truth. Instructor Astrid Kastenberg guides students through a full-body dynamic sequence that includes seated warm-ups with spinal twists and shoulder rolls, standing flows featuring Downward Facing Dog, Plank, Cobra, Crescent Pose, Warrior One, Warrior Two, Reverse Warrior, Side Angle, Standing Splits, Chair Pose (Utkatasana), Tree Pose, and Standing Hand-to-Big-Toe Pose. The floor-based closing sequence includes Bridge Pose, Bow Pose (Dhanurasana), Thread the Needle/Supine Pigeon, Happy Baby, supine twists, seated forward folds, and a guided meditation with mudra work (Gyan Mudra and Sankalpa Mudra). Throughout, the instructor weaves teachings on dharma, Mula Bandha, Uddiyana Bandha, samskaras, and the heart center as a bridge to higher consciousness, making this class as mentally nourishing as it is physically challenging. The class closes with a meaningful Savasana framed as a conscious surrender. Ideal for practitioners seeking a practice that unites body, breath, and reflective inner work.