Sweaty & Strong!

About This Class

This high-energy 60-minute vinyasa flow with Byron de Marsé opens on the back with pranayama and supine core activation before building into a standing series of sun salutations (Surya Namaskar A and B), lunges, crescent pose, chair pose with twists, Warrior One, Warrior Two, extended side angle, triangle (Trikonasana), goddess pose with eagle arms, and half moon (Ardha Chandrasana) approached creatively from a yogi squat. A strong core sequence on the back — including scissor legs, a crow-pose-on-the-back drill (Bakasana simulation), and bicycle twists — keeps the abdominals engaged throughout. Arm balance work features both Bakasana (crow) and crane pose attempts from yogi squat transitions. The class winds down through pigeon pose options (full pigeon, supine thread-the-needle, or seated double pigeon/Sukhasana), a seated forward fold, wide-legged happy baby, and Savasana. Byron consistently cues breath as the primary driver of movement, emphasizes lower-belly engagement, sacral alignment, and mindful pacing over rushing through transitions, and explicitly encourages modification and listening to one's own body.