The Ground Up

About This Class

This dynamic flow class begins on the mat with gentle spinal rocking, supine twists, and hip circles to tune into the body before progressing through core wake-up drills, cat-cow, and half down dog. The middle section builds through a structured standing sequence—lunging salutations, Warrior Two, Side Angle, Triangle, Half Moon, and Eagle Pose—with consistent emphasis on foot and arch activation as the foundation for balance and alignment. Strength threads throughout: Chaturanga push-ups (including mini repetitions), Plank holds, Cobra, Bow Pose, and Sphinx-to-forearm plank. The closing floor sequence includes Bridge Pose (with optional Wheel), half happy baby hip-release prep, and Thread the Needle, before a gentle side-body stretch and Savasana. The instructor repeatedly cues breath steadiness as a measure of presence, encourages students to register their feet as an anchor for whole-body awareness, and frames the practice around building stability while allowing for movement.