Sama-vritti

About This Class

This 30-minute dynamic flow is centred entirely on Sama-vritti — the yogic practice of equalising the length of the inhale and the exhale — which the instructor frames as the defining feature that makes the session "advanced." The class opens seated with a progressive shoulder-opening warm-up (interlaced fingers overhead, eagle arms, cactus arms, reverse prayer, hands clasped behind the back) before moving onto all fours for a heart-melting chest opener and then into downward facing dog. A flowing sequence follows, building from low lunges and half-sun-salutation cadences into standing work: Warrior Two, Reverse Warrior, Extended Side Angle, and Half Moon Pose with an optional Dancer's-Kick-Back variation. Core and back strength are cultivated through prone leg lifts, Sphinx, Locust, Cobra, Dolphin, and forearm plank. Eagle arms and a gomukhasana-style arm bind are threaded into low-lunge variations, and a side-body stretch is layered on top. The class closes with Boat Pose and Low Boat before settling into Savasana. Throughout, the instructor consistently coaches students to notice and release jaw tension, soften the back of the neck, draw front ribs in, and above all, never hold the breath — if you can't breathe steadily in the pose, you back off. Props are optional (seated support at the start); no explicit contraindications are named.