Pull Yourself Together (Extended)

About This Class

This extended evening flow class is built around a single, deliberate theme: shoulder stability and mindful integration. From the opening seated Ujjayi breath and Eagle Arms, the instructor systematically wakes up the shoulder-stabilising muscles through imaginary pull-up drills, cactus arms, and repeated external-rotation cues carried through every pose. Sun Salutation variations layer in one-legged plank holds, Chaturanga progressions from the knees, and standing balance sequences (Warrior I, Warrior II, Triangle, Crescent Lunge, and standing split) where the shoulder-blade work is continuously revisited. Cobra, Locust, Sphinx, Forearm Plank, and Side Plank deepen the shoulder and core demand, while Pigeon Pose with a lateral arm reach and "almost flip-dog" hip stretches provide targeted side-body release. Bridge and optional Wheel close the backbend arc before a floor-based cool-down of supine twists, half happy baby, Baddha Konasana, and a seated forward fold. The class finishes with a guided body-scan Savasana and a brief group meditation focused on present-moment awareness and gratitude, making it as much a mindfulness session as a physical one.