The Complete Practice

About This Class

Mike Nader guides students through a methodical, breath-centered complete practice whose entire arc is designed to build toward two peak inversions: headstand (Sirsasana) and shoulder stand (Sarvangasana). The class opens with an extended seated pranayama sequence — Ujjayi breath, Samavrti (balanced breath), and deliberate chest-first breathing — establishing the breath as the primary tool for the session. From there, movement builds progressively: Chakra Vakasana (cat-cow flow), asymmetrical Down Dog stretches, prone back-strengthening work (Shalabhasana variations), plank and Chaturanga, triangle, extended side angle, warrior one, twisting half moon, chair pose, and four rounds of Surya Namaskar A. A dedicated pranayama segment extends both inhale and exhale lengths during cobra and cat-cow transitions. After child's pose, students enter headstand or dolphin pose for approximately two minutes, followed by bridge and then shoulder stand with breath retention (4-count inhale, 2-count pause, 4-count exhale, 2-count pause). Counter poses include half plow, full plow, supine leg lowering, supine twists, fish pose, and bow pose (Dhanurasana). The class closes with a deeply guided Savasana using a body-scan awareness technique, Nadi Shodhana (alternate nostril breathing), and the Nishtadharana navel-center meditation. Throughout, Mike emphasizes breath quality over pose shape, gradual breath extension, and mindful, deliberate movement as the pathway to nervous system balance and mental clarity.