we’re not gonna lie—this one burns. get ready to sweat out all the bullshit, let go of the need to perform, and just be in the practice. need to take a break? go for it. want to add a prop? hell yes. this is your practice, your pace. you’re a bad bitch, and you’ve got this.
recommended props: blocks
featured poses:
child’s pose (balasana)
tabletop (bharmanasana)
cat/cow flow (marjaryasana/bitilasana)
downward dog (adho mukha svanasana)
forward fold (uttanasana)
mountain pose (tadasana)
upward salute (urdhva hastasana)
halfway lift (ardha uttanasana)
high plank pose (dandasana/palakhasana)
low plank (chaturanga dandasana)
chair pose (utkatasana)
side plank (vasisthasana)
three-legged dog (tri pada adho mukha svanasana)
wide-legged forward fold (prasarita padottanasana)
pyramid pose (parsvottanasana)
half moon pose (ardha chandrasana)
wild thing (camatkarasana)
dolphin pose (ardha pincha mayurasana)
headstand (sirsasana)
camel pose (ustrasana)
seated forward fold (paschimottanasana)
half pigeon pose (ardha kapotasana)
corpse pose (savasana)
Up Next in advanced classes
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full body fire
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vinyasa backbend flow
no, literally—we’re cracking open your soul by working on backbends (aka: heart openers). even if it’s something you don’t want to face, be open to what comes through when you start letting your heart pour forward. this practice is about trust, courage, and seeing what happens when you stop holdi...
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warm up into wall headstands
let’s get shit moving toward your first full inversion: headstand! but listen—if you don’t get upside down today, that is a-okay. this is a journey, not a race, and there’s no timeline for when things should happen. the more you remind yourself that it doesn’t matter, the more fun you’ll have. so...
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