Shoulders & Hips

About This Class

This dynamic flow class with Monica Shao centers on opening and strengthening the shoulders and hips through a thoughtfully layered sequence. Beginning in child's pose with breath-awareness and nervous system settling, the class moves through plank and forearm plank core work, sphinx pose, cobra and locust variations, and a standing flow that includes Warrior One, crescent pose, twists, eagle arms, Garudasana (full eagle), Warrior Three, standing splits, and lizard pose — all visited on both sides. Hip-opening shapes like low lunge, runner's lunge, and lizard provide sustained stretches, while side plank variations target the obliques and side body. The floor sequence closes with seated forward folds, supine twists, happy baby/cow variations, and Savasana. Throughout, the instructor emphasizes breath as a guide and tool, encourages use of props, and offers plenty of modifications. The class builds meaningful heat while also delivering deep release, making it suitable for those dealing with tight hips, shoulder tension, or stiffness from sitting.