this class is gonna kick your ass on purpose—and the challenge is to let it. lean into the fire, let it burn away the doubt, and make space for something new to grow. it’s not about being the strongest or the most flexible—it’s about showing up, staying present, and proving to yourself that you can do hard things.
recommended props: blocks
featured poses:
hero pose (virasana)
thunderbolt pose (vajrasana)
tabletop (bharmanasana)
gate pose (parighasana)
cobra pose (bhujangasana)
forward fold (uttanasana)
upward salute (urdhva hastasana)
mountain pose (tadasana)
halfway lift (ardha uttanasana)
plank pose (dandasana/palakhasana)
low plank (chaturanga dandasana)
downward dog (adho mukha svanasana)
three-legged dog (tri pada adho mukha svanasana)
lizard lunge (utthan pristhasana)
runner’s lunge/half split (ardha hanumanasana)
full split (hanumanasana)
headstand (sirsasana)
child’s pose (balasana)
reclined hero pose (supta virasana)
locust pose (salabhasana)
Up Next in advanced classes
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quick headstand warm-up
ready to flip your perspective? this short, energizing flow will get you upside down without overthinking it. we’ll warm up, build strength, and play with headstand—no pressure, just movement. grab a block (or whatever you have for support), roll out your mat, and let’s get into it.
recommended ...
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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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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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