you’ve learned so much, and we are so proud of you. this class is one big, mighty flow that pulls together everything you’ve explored in the air track. your heart rate will rise, your breath will carry you, and your strength will surprise you. take breaks whenever you need them—this is your practice, your pace.

recommended props: blocks

you’ll explore:
child’s pose (balasana)
tabletop (bharmanasana)
cat/cow flow (marjaryasana / bitilasana)
downward dog (adho mukha svanasana)
three-legged dog (eka pada adho mukha svanasana)
forward fold (uttanasana)
mountain pose (tadasana)
upward salute (urdvha hastasana)
high plank (dandasana / palakhasana)
low plank (chaturanga dandasana)
cobra pose (bhujangasana)
chair pose (utkatasana)
upward dog (urdvha mukha svanasana)
warrior i (virabhadrasana i)
warrior ii (virabhadrasana ii)
goddess / reverse warrior (viparita virabhadrasana)
warrior iii (virabhadrasana iii)
wounded warrior
savasana