Vinyasa Flow: The Sides of Plank

This class is packed with just about everything you could want. Beginning with a seated Samudra Mudra Vinyasa to set the tempo of your practice, this 50-minute class focuses on shoulder mobility and strength as well has hamstring and groin flexibility, with purposeful sense of flow. Class will travel from one side of the mat to the other, in movement that is inspired by Prana Vinyasa founder, Shiva Rea. As the shoulders warm and the hamstrings loosen, students are encouraged to play with the stages or kramas of pincha myurasana (forearm balance) and variations of virabhadrasana one (warrior 1). Challenge your balance in virabhadrasana three into garudasana (eagle pose) and work upside-down in sarvangasana (shoulder stand) and halasana (plow pose). Slow down with a few supine twists and happy baby pose before settling down into savasana. 

Breakdown

• Variations of Plank and Side Plank 
  
• Prana Vinaysa Namaskars
• Forearm Balance
  
• Standing balance poses
• Core work

Suggested Props

• Mat
  
• Blocks