The Nooks & Crannies

About This Class

This full-body flow class lives up to its name by hunting down the "nooks and crannies" of the body that are easy to overlook. The session opens supine with breath awareness, leg lifts, and spinal twists before moving into a thorough warm-up sequence of Down Dog, Cobra, Plank, and Chaturanga flows. The standing series builds progressively through Crescent, Warrior One, Warrior Two, Reverse Warrior, Extended Side Angle, Triangle, Half Moon, Warrior Three, and standing splits — layering in binds and side planks on both sides. Forearm plank and Dolphin challenge shoulder and core endurance. Hip flexors and glutes are targeted in low lunge, pigeon, and a wide-legged standing straddle. Shoulder mobility is addressed through a gomukhasana-style arm bind and reverse prayer. The class closes with a seated forward fold, bridge pose, optional Urdhva Dhanurasana (upward-facing bow), and a guided Savasana with reflection on gratitude and inner stillness. The instructor consistently frames the practice around breath focus, mindfulness, body awareness, and finding one's edge without forcing, making it equally suited to strength-seekers and those working on flexibility and balance.