this flow is a celebration of change. this intermediate vinyasa practice guides you from grounded beginnings to expansive expressions. we start low to the earth, nurture your intention with gentle strength, and rise into standing postures that invite balance, effort, and bloom. whether you're moving through transition or simply wanting to feel more connected, this practice invites your body to evolve with each breath.
recommended props: 2 blocks + strap
postures:
side bends
child's pose
modified plank + chaturanga
downward facing dog
dolphin variations
optional forearm stand
low lunge
runner’s lunge
splits
sun salutation a
cobra variations
updog hold
hero
modified side plank
gate
double pigeon
half-hero fold
side plank
warrior ii
chair with pigeon
heron
warrior iii
wild thing
half moon
flying pigeon
happy baby
reclined twist
savasana
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