Starting with alternate nostril breathing to balance the mind, this practice layers dynamic mobility with progressive strength work. You’ll explore push-up variations from chaturanga holds, balancing transitions like Warrior 3 into flamingo pose, and grounding shapes like scandasana. Shoulder openers, locust, and bow pose deepen back strength, while seated poses like brahmacharyasana and rack pose test both patience and presence. The result is a well-rounded challenge for body, breath, and mind. Class Outline: - Seated arrival - Nadi Shodhana - Cat cow - Lizard to half split dynamic version - Wrist prep - Down dog - Forward fold - Standing twist - Dynamic chest opener - 3 rounds of Surya Namaskar - Vinyasa to Chaturanga hold - 3 legged down dog - Knee to elbow - High lunge long - Scandasana - Side plank - Pyramid pose - Warrior 3 - Add on pushup variation - Option for Flamingo pose - Vinyasa to child’s pose - Shoulder opener - Locust pose - Bow pose - Seated forward fold - Reverse plank - Brahmacharyasana option for L-sit - Rack pose - Chicken wing pose - Baddha konasana - Seated twist - Savasana