The Ballerina Flow

About This Class

This 90-minute flow class blends classical vinyasa structure with ballerina-inspired movement to target the inner thighs, outer hips, and full body in equal measure. Byron opens on the floor with Supta Baddha Konasana and side-lying Tree Pose variations that build adductor and glute medius awareness before transitioning through Down Dog sequences featuring the signature "ballerina heels together" bent-knee technique. The standing portion moves through Sun Salutation A, Bear Pose, Warrior Two, Reverse Warrior, Side Angle, and an Ashtanga-influenced toe-hook Triangle and Half Moon series. Creative balance peaks include standing toe-hook leg extensions, Figure Four Down Dog, and one-legged chair variations. Upper-body work appears in Forearm Plank, Dolphin, side plank progressions, and Bridge/Wheel. The class culminates in an optional headstand or shoulder stand, Frog Pose for deep hip opening, supine twists with crossed-leg compression, Happy Baby, and a long Savasana closed with three Oms. Ujjayi breath and breath-of-fire are explicitly coached throughout, and the instructor frames the practice around listening to inner guidance, balancing effort and ease, and carrying mindfulness beyond the mat.