Twists & Binds

About This Class

This dynamic flow class centers on twisting and binding actions across a full range of positions — seated, standing, and floor-based. It opens with deliberate shoulder and chest openers (eagle arms, reverse prayer, cactus arms) before moving into a half down dog and a flowing vinyasa sequence. The bulk of the class layers twisting variations into crescent lunges (with elbow-to-thigh and full bind options), Warrior Two with reverse prayer, and bound side angle pose. Core work is embedded throughout via forearm plank and Sphinx, and down dog hip-opening rotations prepare the hips for deeper twists. The class closes with a wide-legged forward fold with lateral twists, Baddha Konasana, Ardha Matsyendrasana (seated spinal twist), a seated forward fold, and Savasana. The instructor consistently emphasizes fluid breathing, avoiding cranking or forcing, softening the face and gaze, and using muscular engagement (belly tone, outer hip, inner thigh) to support rather than strain the spine.