Dynamic Flow: The Full Vasistha

Set to ambient, chill and EDM tunes, this up-energy 60-minute dynamic class begins with creative and circular movements in table to open up the shoulders as well as pulsations in downward facing dog to prepare the legs. Wake up the core with crunches in plank and forearm plank before moving into a side lunge and side plank flow. A long hold working the alignment of Virabhadrasana I (warrior I ) full Vasisthasana, pistol squat transitions and Vasisthasana 3 (warrior 3) will challenging your core and balance. Practice slows down with a supine pigeon, happy baby and a supine baddha konasana before final relaxation. 

Breakdown

• Variations of Plank
  
• Sun Salutations
  
• Up tempo core work
  
• Standing balances
  
• Dolphin or Forearm balance 

Suggested Props

• Mat
  
• Blocks