Evening Vinyasa — class guide

Wake the spine and joints before anything is asked to stretch or hold.

1. 0:00Easy seat, settling breathSit tall on the front edge of a folded blanket. Let the shoulders drop away from the ears and lengthen the exhale.2:30
2. 2:30Cat and cowHands under shoulders, knees under hips. Inhale the chest forward, exhale to round from the tailbone up.3:45
3. 6:15Thread the needleSlide one arm under the other, rest the shoulder and temple down. Keep the hips stacked over the knees.2:30
4. 8:45Downward dogBend the knees generously and press the floor away until the back feels long. Heels stay lifted if that helps.2:30
5. 11:15Low lunge, both sidesBack knee down, front knee over the ankle. Draw the lower ribs in before you lift the chest.3:45

The working part of the class — strength, balance and a steady rhythm.

1. 15:00Sun salutation roundsMove at your own pace, one movement per breath. Step rather than jump if that keeps the breath smooth.6:00
2. 21:00Warrior IIFront knee tracks over the middle toes, back foot grounded. Arms long, gaze past the front hand.4:30
3. 25:30Extended side angleForearm to thigh or hand to a block. Turn the chest up rather than reaching further down.4:30
4. 30:00TriangleStraighten the front leg without locking it, and stop where the side body is still long.4:30
5. 34:30TreeFoot to the ankle, calf or inner thigh — never the knee. Pick one still point to look at.3:00
6. 37:30ChairWeight into the heels, tailbone heavy, chest lifted. Let the legs work.3:00
7. 40:30BridgeFeet hip-width, press the whole foot down and lift the hips. Keep the chin off the chest.4:30

Unwind the effort, slow the heart rate and finish rested.

1. 45:00Seated forward foldBend the knees as much as you need and fold from the hips, not the shoulders.3:45
2. 48:45Supine twistKnees drop to one side, arms wide. Let gravity do it — nothing to push here.3:45
3. 52:30Happy babyHold the outer feet or the backs of the thighs and rock gently side to side.2:30
4. 55:00RestLegs long, palms up, jaw loose. Nothing left to do — let the floor take your weight.5:00