With Care

About This Class

This class opens with an extended Child's Pose meditation on the breath, immediately establishing nasal breathing, breath retention, and Mula Bandha as the through-lines for everything that follows. The warm-up moves through Cat-Cow, Bird-Dog, and wrist mobility before building into a progressive Sun Salutation sequence — adding open-arm twists, standing backbends, Chair Pose, and donkey-kick inversions round by round. The standing sequence is demanding and detailed: Crescent Lunge, Warrior Two, Extended Side Angle, Reverse Warrior, Twisted Lunge, Twisted Crescent, Revolved Warrior, Ardha Chandrasana (Half Moon), Airplane (Warrior Three variation), Vasisthasana (Side Plank), one-legged Tadasana, Eagle Pose, Standing Splits, and Three-Legged Down Dog all appear, often chained together on both sides without putting the lifted foot down. Transitions between poses are explicitly coached for strength and breath connection — "the back alleys between the streets of the Asanas." A Malasana squat and a series of donkey-kick inversions bridge the standing and floor work. Pigeon Pose on both sides receives generous, mindful holds with breath directed into the hip. The floor sequence includes Locust, Bow (Dhanurasana), low-to-full Boat Pose cycles, Plow, Shoulder Stand, Happy Baby, supine twists, and a final knee-hug before Savasana. Props are not called for. The instructor explicitly invites students to skip Vinyasas or lower the knee as needed throughout.