Strong Legs

About This Class

This energetic flow class builds strong, mobile legs from the ground up, opening with supine hip and ankle warm-ups (Supta Viparita Konasana, Suktamalasana) before moving through cat-cow, child's pose, and toes-tucked work to wake up the feet and knees. A series of Sun Salutations (Surya Namaskar) establishes a rhythmic Vinyasa foundation — cobra, up dog, Chaturanga — before the class dives into standing sequences featuring Warrior One, Warrior Two, Reverse Warrior, Crescent, Tree Pose (Vrksasana), Chair Pose (Utkatasana), and Extended Side Angle with optional half and full bind. Hip-opening hip circles from Down Dog, Locust Pose (Salabhasana), and a twisting low-lunge sequence add variety, while standing lateral stretches with wrist-bind challenge balance and side-body length. The class closes with Bridge Pose (Setu Bandha) and optional Urdhva Dhanurasana (Wheel), supine twists, Happy Baby, and Savasana. Dan Ward's instruction is warm and detailed, with consistent anatomical cuing on foot alignment, inner-thigh engagement, and spinal integrity, making the class accessible yet genuinely challenging for the legs and hips.