- Active
- 63 min
- Flow
- 4.9 out of 5
About This Class
This dynamic twist-focused flow opens supine with detailed Ujjayi pranayama instruction before moving through bridge pose, leg-lowering core work, and reclined twists. The standing sequence builds progressively with Warrior One, side angle (Parsvakonasana), Crescent Pose with active revolved variations, Half Moon (Ardha Chandrasana) with a spinal rotation, and Warrior Three linked to dynamic single-leg standing splits. Arm balances — Bakasana (crow) and Parsvabhakasana (side crow) — provide a playful challenge mid-class. A Surya Namaskar B–inspired flow with Chaturanga, Upward Dog, and Downward Dog ties sections together. The class winds down through pigeon pose on both sides with extended holds and long exhales, seated Marichyasana-style twists, and supine reclined twists with optional foot-binding. Savasana is extended into a Yoga Nidra body-scan and mindfulness meditation, leaving practitioners deeply calm and grounded. The instructor explicitly frames the practice around developing breath control (Ujjayi), internal core strength for lower-back support, and the balance between spinal flexibility and rotational muscular strength.
Comments
16abfoster
Strong sweet flow
Beth Knaide
Great flow. Strong core work as with most of Mike’s. Loved it.
constance
Mike – once again a deceptively dynamic class lead by your instructive and dulcet tones, a brilliant combo. Feeling deliciously rung out and ready for my day. Thank you maestro…????????????
dmotr
susanna
Wonderful class! Flows set perfectly to the breath.
Baldomero
Amazing class for any level, remember you always modify any pose!
Janepark
A gentle and strong flow, so soothing, like balm for the soul…thank you, Mike, that was beautiful
Nancy
claudscape
I got so many benefits from this class, Great Teacher
Jelena
Awesome, a gentle practice, yet opened up my hips/lower back and had me sweating..great sequence, beautiful guided meditation in sivasana.
Kris
I like this class. Mike’s got a nice, relaxing voice and gives excellent detailed cues at a easy pace. However this class is challenging for me on the core and hips. I found myself straining a few times and needed to back off a little.
Flavio
Henry
great twists love it
Kate Tucker
Excellent!! What a unique flow, some nice twists and stretches. I really liked the different poses into flows and a lovely Savasana! Thank you Mike! Well done!
Joseph
Josie
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