Simple dynamic movement to warm up spine, shoulders, and hips leading to a more challenging sequence improve core strength. Most challenging postures: Handstand, Bow, Camel, Standing Bow (variation). Breathing Technique: 2-second breath retention. Meditation: Breath Observation.

Warm-up includes dynamic movement to activate core stabilizing muscles, stretch posterior chain, and open shoulders. Most challenging postures: Crow Pose, Warrior III, Shoulder Stand. Breathing Technique: 6-count Breath; 1:1:1:1 ratio. Meditation: Breath Observation

Warmup: kneeling salutations, moon salutations
Body of Class: horse stance, (transverse) lunging twists, side stretching lunges, hip mobility sequence (bharadvajrasana-baddha konasana vinyasa), shoulder stand
Most Challenging: camel variations
Breathwork: kapalabhati
Meditation: breath awarenes...

Dynamic warm up with shoulder mobility and core strengthening. Emphasis on extension of the spine, stability, and hip flexibility. Most challenging: Standing Bow, Frog Pose, Full Bow Pose, Inverted Bow, and Forearm Balance. Breathing and Meditation Technique: Empty Bowl Meditation

Warm up includes hip opening, side stretching and twisting. Emphasis on freeing up the spine in multiple directions, strengthening upper and lower body. Most challenging poses: Crow, Bound Half-Moon, Forearm Balance and Revolving Fire Log Pose. Breathing Technique and Meditation: Empty Bowl Medi...

Warm up includes simple dynamic side-stretching, lunging, and shoulder mobility. Emphasis on lunging, back strengthening, shoulder mobility, and extension. Most challenging postures: Half Frog, Forearm Balance, and Inverted Bow. Breathing Technique: Bhramari (Humming Breath) Meditation: Empty Bow...

Warmup: simple joint mobilization, kneeling salutations, sun salutations, dynamic twisting and lunging, plank
Most challenging poses: utthita hasta padangusthasana (balancing on one foot), ustasana (camel) variations, parighasana (gate pose) variation
Breathwork: ujjaii pranayama
Meditation: su...

Warm up with simple dynamic movements and short breath-enhanced sequences. Move through more traditional postures such as triangle pose, tree, pose, deep forward folds, and revolving side angle offering a range of motion for the spine and joints. Most Challenging: Preparatory exercise for an arm ...

Warm up with more twisting and strengthening postures. Emphasis on deep twists and forward folds. Most Challenging: One-legged version of Pose of Koundinya (twisting version), Forearm Balance, and Revolving Head-to-knee. Breathing Technique: Alternate Nostril Breathing (with visualization). Medit...

Short walk-out prostration. Emphasis on forward folds, side bending, and shoulder flexibility. Most Challenging: Preparatory pose for the arm balance, Vishvamitrasana, Forearm Pushup, and Forearm Balance. Breathing Technique: Alternate Nostril Breathing (with visualization). Meditation: Third Eye...

Warm up includes dynamic stabilizing and back posterior strengthening, accessing deeper hip muscles and shoulder joints. Most challenging: Handstand, Warrior III, and Trianga Mukhaikpada Paschimottanasana (Three-limb one-legged, back stretching pose). Breathing and Meditation Technique: Empty Bow...

Warm up includes short dynamic sequences to strengthen shoulders, back, and open side body, rib cage. Most challenging: Full Frog (Bhekasana), Couch Pose, and Headstand. Breathing Technique and Meditation: 6:6:6:6 Ratio Breathing