Strength & Power Flow

About This Class

This dynamic flow class opens with seated forward folds, child's pose, and gentle cat-cow to settle the breath before gradually building intensity through sun-salutation-style sequences. The instructor layers in low-lunge and crescent variations, Warrior Two, extended side angle, and a creative sequence linking half-moon and Warrior Three balancing poses on each side. Shoulder and core strength are developed through dolphin, forearm plank, and optional push-ups. The mid-section features twisting crescents and a kneeling low-lunge hip-flexor opener with arms lifted, targeting the front body. A sustained bridge (one full minute) and optional wheel pose anchor the backbend progression, followed by locust and cobra/up-dog throughout. The class closes with two-minute holds of gluteal stretches (pigeon, figure-four, or thread-the-needle variations) and a choice of groin-opening poses—seated straddle, bound angle, or frog—before a brief savasana. The instructor consistently offers modifications, encourages self-directed pacing, and frames the practice as accessible to all levels while maintaining a challenging, strength-focused arc.