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 yoga for flexibility
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Camel Pose: Open Your Heart
Just like hip openers, heart openers and backbends can bring forward a lot of emotion. Take your time, and let the tears flow. (8:35)
No props needed
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WALL BACK BENDING | how to get there
You asked for it and here it is: how to get into a wall backbend! We're stretching out and bending our back. Feel free to warm up or cool down beyond the boundaries of this class. Have fun, listen to your body and shift into a new perspective. (44:01)
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quick hip tension release
tight hips, heavy heart? this quick class breaks down supine pigeon pose, offering a step-by-step guide to help you release tension physically and emotionally. no rush, no forcing—just an invitation to let go of whatever you’ve been carrying and create a little more space inside yourself.
props ...
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