Stand, Turn, and Sit

About This Class

This dynamic 20-minute flow opens in a standing forward fold with active grip work to decompress the spine and stretch the hamstrings, then rises through a standing backbend and swan-dives into Downward Facing Dog. From tabletop, the instructor guides intentional wrist-opening cat-cow variations before launching into a full single-leg flow on each side: threading through three-legged dog, crescent pose, warrior two, reverse warrior, a deep spinal twist, and side plank (Vasisana), before landing in high plank and cobra/up-dog. The second side mirrors the first, maintaining bilateral balance. The sequence concludes with a yogic squat, seated cross-legged hip openers with forward folds on both sides, a brief mindfulness moment between the eyebrows, a seated forward fold, and a long savasana invitation. Throughout, the instructor consistently emphasizes deep diaphragmatic breathing, energetic muscular engagement, and mindful joint protection—particularly around the wrists and the front knee tracking over the toes.