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 shoulder pain
-
sun salutation a
you’ve got the basics and you know how to move with your breath—now it’s time to dive into one of the most widely practiced sequences: sun salutation a. in this class, we’ll break it down step-by-step, giving you the tools to flow with more strength, confidence, and ease. if it ever feels like to...
-
low energy opening flow
want a little movement without pushing too hard? this low energy opening flow brings together the entire hibernation capsule into one easy, feel-good practice. you’ll work through your body from head to toe with gentle stretches and supported poses—perfect for days when you need to move, but also...
-
upper body reset
been on your phone all day? hunched over at your desk all week? take a seat and tune into your breath while we stretch out all that built-up tension. this class focuses on your shoulders, neck, and wrists, using gentle resistance to help you release and reset. perfect for a midday reset or whenev...
7 Comments