we're building up to mermaid pose with plenty of deep hip and heart openers—so get ready to feel it, physically and emotionally. this class moves steadily through big stretches and strong shapes, helping you open, soften, and strengthen along the way. take your time, listen to your body, and trust that whatever comes up is part of the journey. deep work, deep rewards.
recommended props: blocks
featured poses:
child’s pose (balasana)
crocodile pose (makarasana)
cobra pose (bhujangasana)
upward facing dog (urdhva mukha svanasana)
downward facing 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)
low crescent lunge (anjaneyasana)
half split/runner’s lunge (ardha hanumanasana)
full split (hanumanasana)
half pigeon pose (ardha kapotasana)
mermaid pose/one-legged king pigeon pose (eka pada rajakapotasana)
three-legged dog (tri pada adho mukha svanasana)
supine twist (supta matsyendrasana II)
corpse pose (savasana)
Up Next in week 4 | integrate & release
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opening vinyasa
come to this class when you want to get your ass kicked—in a good way. you’re capable of more than you think, and sometimes the only way to see it is to meet your edge. stop when you need to. rest when you need to. and keep coming back to your power.
recommended props: two blocks
featured poses...
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beginner fire flow
ready to pick up the pace? this flow invites you to move a little faster, stay connected to your breath, and trust what you already know. no need to be perfect or force anything—just meet yourself where you are and let the practice support you. take breaks when you need to, stay curious, and know...
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release into sweetness
unbutton your pants and unwind your mind. this flow is comforting, filling, and makes space for all you’ve been carrying. share the load—we got you.
recommended props: blocks
featured poses:
child’s pose (balasana)
tabletop pose (bharmanasana)
cat / cow flow (marjariasana / bitilasana)
puppy do...
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