White Poodle

About This Class

This 103-minute dynamic flow class opens in Child's Pose with an extended invitation to settle, breathe deeply through the nose, and quiet the mind before any physical effort begins. The instructor then builds a repeating six-movement "Dress Rehearsal" flow — Child's Pose, Downward Dog, standing forward fold, Plank, Cobra, and back to Down Dog — layering in increasingly complex variations on each side: one-arm balance, Crescent Lunge, Warrior-style standing splits, balancing lunge, half-moon variations, Warrior III-style airplane, and deep hip-opener lunges with elbows toward the floor. Upper-body work includes arm-balance prep (knee-to-tricep transitions), three controlled push-up repetitions, and shoulder-opening twists from Down Dog. The floor sequence covers Bridge Pose, a progressive supine leg-opening series, Plow, Shoulder Stand, and supine spinal twists before a seated gratitude meditation closes the practice. Throughout, the instructor consistently prioritises breath freedom, self-directed intensity, modifications (knees down, blocks, hands on shins), and a playful, non-competitive ethos. The class finishes with an extended Savasana and spoken gratitude meditation.