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.3:10
2. 3:10Cat and cowHands under shoulders, knees under hips. Inhale the chest forward, exhale to round from the tailbone up.4:40
3. 7:50Thread the needleSlide one arm under the other, rest the shoulder and temple down. Keep the hips stacked over the knees.3:10
4. 11:00Downward dogBend the knees generously and press the floor away until the back feels long. Heels stay lifted if that helps.3:10
5. 14:10Low lunge, both sidesBack knee down, front knee over the ankle. Draw the lower ribs in before you lift the chest.4:35

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

1. 18:45Sun salutation roundsMove at your own pace, one movement per breath. Step rather than jump if that keeps the breath smooth.7:30
2. 26:15Warrior IIFront knee tracks over the middle toes, back foot grounded. Arms long, gaze past the front hand.5:40
3. 31:55Extended side angleForearm to thigh or hand to a block. Turn the chest up rather than reaching further down.5:40
4. 37:35TriangleStraighten the front leg without locking it, and stop where the side body is still long.5:40
5. 43:15TreeFoot to the ankle, calf or inner thigh — never the knee. Pick one still point to look at.3:45
6. 47:00ChairWeight into the heels, tailbone heavy, chest lifted. Let the legs work.3:45
7. 50:45BridgeFeet hip-width, press the whole foot down and lift the hips. Keep the chin off the chest.5:30

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

1. 56:15Seated forward foldBend the knees as much as you need and fold from the hips, not the shoulders.4:40
2. 60:55Supine twistKnees drop to one side, arms wide. Let gravity do it — nothing to push here.4:40
3. 65:35Happy babyHold the outer feet or the backs of the thighs and rock gently side to side.3:10
4. 68:45RestLegs long, palms up, jaw loose. Nothing left to do — let the floor take your weight.6:15