Purpose

Grounds attention, activates the parasympathetic nervous system, and brings awareness to the present moment. This is the entry point of the class — the moment students shift from their day into their practice.

Key Cues

• • Sit tall with a long spine, shoulders relaxed
• • Close your eyes and settle in
• • Breathe in through the nose, sigh it out through the mouth
• • Let go of whatever you brought to the mat

Muscles

diaphragm · intercostals · pelvic floor

Modifications

• • Sit on a blanket or block to elevate hips
• • Lean against a wall for back support

Purpose

Regulates the nervous system by equalizing the inhale, hold, exhale, and pause. Builds breath awareness and calms the mind before movement begins.

Key Cues

• • Inhale slowly for a count of 4
• • Hold gently at the top for 4
• • Exhale steadily for 4
• • Pause softly at the bottom for 4

Muscles

diaphragm · intercostals · transverse abdominis

Modifications

• • Shorten count to 3 if 4 feels too long
• • Drop the holds and just equalize inhale/exhale

Purpose

Gently mobilizes the cervical spine and releases held tension in the neck and jaw. Not a stretch — just a waking-up signal for the upper body.

Key Cues

• • Let chin drift down toward chest, then back to neutral
• • Turn head softly side to side — a quiet 'no'
• • Move slowly — we're waking up, not stretching

Muscles

sternocleidomastoid · upper trapezius · scalenes

Modifications

• • Keep range of motion very small if neck is sensitive

Purpose

Releases tension in the lateral neck muscles and upper trapezius. Opens the side of the neck that holds stress from daily posture habits.

Key Cues

• • Sit tall — inhale to lengthen the spine first
• • Exhale and drop right ear toward right shoulder
• • No forcing — just a soft release
• • Inhale back to center, exhale to the other side

Muscles

upper trapezius · scalenes · levator scapulae

Modifications

• • Place opposite hand on the floor for support
• • Skip if any neck injuries are present

⚠ Alerts

• • Avoid if you have cervical disc issues — keep range small

Purpose

Lengthens the spine, massages the abdominal organs, and gently mobilizes the thoracic vertebrae. Introduces spinal rotation early in the class.

Key Cues

• • Inhale to lengthen the spine before twisting
• • Exhale to gently rotate — don't force
• • Right hand behind hip, left hand on right thigh or knee
• • Let your gaze travel toward the back of the room

Muscles

obliques · erector spinae · multifidus · transverse abdominis

Modifications

• • Sit on a block or blanket to elevate hips
• • Keep the twist gentle — focus on length, not depth

Purpose

Establishes a neutral spine and shoulder alignment. Foundational prep for Cat-Cow, arm balances, and transitions between floor and standing.

Key Cues

• • Wrists under shoulders, knees under hips
• • Find a flat back — neutral spine
• • Press into the mat evenly through both hands

Muscles

core stabilizers · deltoids · quadriceps

Modifications

• • Place a blanket under knees for padding
• • Use fists instead of flat palms if wrists are sensitive

Purpose

Improves spinal flexibility, warms the back body, massages the spine, and links breath to movement. This is often the first breath-movement connection of the class.

Key Cues

• • Inhale — belly drops, gaze lifts (Cow)
• • Exhale — spine rounds up toward the sky (Cat)
• • Flow with your breath, not a fixed rhythm
• • Let the movement originate from the pelvis

Muscles

erector spinae · rectus abdominis · hip flexors · neck extensors

Modifications

• • Keep movements small if the back is tight
• • Place a blanket under knees

Purpose

Opens the shoulders, chest, and thoracic spine. Releases tension between the shoulder blades and introduces gentle spinal rotation.

Key Cues

• • From Table Top — inhale, reach right arm to the sky
• • Exhale, slide that arm under your body along the mat
• • Right shoulder and cheek rest down
• • Breathe into the gentle twist

Muscles

rhomboids · posterior deltoids · thoracic rotators · obliques

Modifications

• • Use a block under the head for support
• • Keep the twist shallow if shoulders are tight

Purpose

Lengthens the hamstrings and calves, strengthens the arms and shoulders, and decompresses the spine. An active resting pose that resets the body between flows.

Key Cues

• • Press hands into the mat, hips up and back
• • Press heels toward the floor — bend in knees is fine
• • Pedal feet gently to wake up the legs
• • Let your head hang between your arms

Muscles

deltoids · hamstrings · calves · latissimus dorsi · core stabilizers

Modifications

• • Bend knees generously to focus on spine length
• • Walk hands slightly forward if wrists are tight
• • Use a wedge under palms for wrist sensitivity

Purpose

Releases the lower back and hamstrings, calms the nervous system, and facilitates the transition from floor to standing. The loose, heavy quality is intentional — letting gravity do the work.

Key Cues

• • Walk feet toward hands from Down Dog
• • Bend knees generously
• • Let body go completely loose and heavy
• • Gently sway or shift weight side to side

Muscles

hamstrings · erector spinae · calves

Modifications

• • Bend knees deeply — straight legs are not the goal
• • Hold opposite elbows to add gentle traction

Purpose

Establishes upright posture, activates full-body alignment, grounds the feet, and creates a stable base for all standing poses. The reference point you return to throughout class.

Key Cues

• • Feet hip-width apart, weight evenly distributed
• • Arms soft at sides, shoulders relaxed
• • Roll up one vertebra at a time, head last to rise
• • Stand tall — crown of head reaching toward the sky

Muscles

quadriceps · core stabilizers · glutes · foot arches

Modifications

• • Widen stance for more stability
• • Slight bend in knees if hamstrings are tight

Purpose

Extends the reach of Mountain Pose overhead, opening the chest and lengthening the side body. Prepares for Forward Fold in the sun salutation flow.

Key Cues

• • Inhale, sweep arms out wide and overhead
• • Reach fingertips toward the sky
• • Grow tall through your whole body
• • Keep shoulders away from ears

Muscles

deltoids · latissimus dorsi · core stabilizers · triceps

Modifications

• • Hands can stay shoulder-width apart if shoulders are tight
• • Slight bend in elbows is fine

Purpose

Stretches the hamstrings, calves, and lower back. Calms the mind, stimulates abdominal organs, and serves as a key transition in sun salutations.

Key Cues

• • Hinge at the hips — not the waist
• • Soften knees as much as you need
• • Let arms and head hang heavy
• • Weight stays in the center of your feet

Muscles

hamstrings · calves · erector spinae · glutes

Modifications

• • Bend knees deeply — this is about the spine, not straight legs
• • Rest hands on blocks if they don't reach the floor

Purpose

Lengthens the spine, engages the core, and prepares the back for the transition to plank. Creates a flat-back position that trains spinal awareness.

Key Cues

• • Inhale and lift chest halfway
• • Lengthen the spine — long flat back
• • Hands on shins or floating
• • Gaze slightly forward, neck neutral

Muscles

erector spinae · core stabilizers · quadriceps

Modifications

• • Hands on shins for support
• • Don't worry about how high you lift — focus on a long spine

Purpose

Builds full-body strength in the core, shoulders, arms, and glutes. Teaches alignment under load and resets form during transitions.

Key Cues

• • Shoulders directly over wrists
• • Body in one long line — head to heels
• • Core engaged, don't let hips sag or pike
• • Press the floor away with your hands

Muscles

rectus abdominis · deltoids · pectorals · quadriceps · glutes

Modifications

• • Drop knees to the floor for a modified plank
• • Use forearms if wrists are sensitive

Purpose

Strengthens the triceps, chest, and core. Teaches controlled lowering and is foundational for arm balances. One of the most technically demanding poses in a vinyasa flow.

Key Cues

• • Elbows hug close to the body
• • Lower only halfway — elbows at 90 degrees
• • Keep the body in one line as you lower
• • Core stays engaged throughout

Muscles

triceps · pectorals · anterior deltoids · core stabilizers

Modifications

• • Lower knees first for a modified version
• • Skip entirely and go directly from plank to cobra

⚠ Alerts

• • Avoid if you have shoulder injuries
• • Don't let shoulders dip below elbows — protects the rotator cuff

Purpose

Opens the chest, strengthens the back extensors, counteracts forward flexion, and improves spinal extension. Cobra is gentler; Upward Dog is more intense.

Key Cues

• • Cobra: press up gently, elbows bent, hips on the floor
• • Up Dog: arms straighten, thighs lift off the mat
• • Open the chest and roll shoulders back
• • Gaze forward or slightly up — don't crunch the neck

Muscles

erector spinae · glutes · deltoids · pectorals · hip flexors

Modifications

• • Baby Cobra — just peel the chest off the floor slightly
• • Stay with Cobra if lower back is sensitive

⚠ Alerts

• • Avoid deep backbends if you have lower back issues
• • Engage the glutes to protect the lumbar spine

Purpose

Builds strength in the quadriceps, glutes, and ankles. Challenges balance and cultivates mental endurance — it's uncomfortable by design.

Key Cues

• • Sink hips back and down as if sitting in a chair
• • Weight in the heels — you should be able to wriggle your toes
• • Arms overhead or at heart center
• • Keep the chest lifted, don't round forward

Muscles

quadriceps · glutes · hip flexors · erector spinae

Modifications

• • Don't sink as deep — half Chair is fine
• • Hands at heart center if shoulders are tight

Purpose

Adds rotation to the spine from the Chair Pose base. Stretches the outer hip and IT band, massages the internal organs, and builds rotational strength.

Key Cues

• • Bring hands to heart center first
• • Twist and extend arms wide to one side
• • Inhale back to center, then twist the other way
• • Keep hips level — the twist comes from the thoracic spine

Muscles

obliques · erector spinae · quadriceps · glutes

Modifications

• • Keep hands at heart center instead of extending arms
• • Stand slightly taller if the twist feels too intense

Purpose

Builds hip flexor opening, leg strength, and shoulder stability. Develops focus, groundedness, and power. The first of the warrior poses — establishing the warrior stance.

Key Cues

• • Back foot at 45 degrees, heel grounded
• • Bend front knee over ankle
• • Hips face forward (square the hips)
• • Arms overhead or hands at heart center

Muscles

quadriceps · hip flexors · glutes · deltoids · core stabilizers

Modifications

• • Shorten the stance if the hip flexor stretch is too intense
• • Hands at heart center if shoulders are tight
• • Back heel can lift slightly if hips won't square

Purpose

Strengthens legs and hips, opens the groin and chest, and develops stamina and concentration. The wide stance and open hips create a feeling of expansive power.

Key Cues

• • Open hips and arms to the sides
• • Front knee over ankle, tracking toward second toe
• • Gaze over the front fingertip
• • Back arm reaches long — energy in both directions

Muscles

quadriceps · glutes · hip adductors · deltoids · core stabilizers

Modifications

• • Shorten the stance if it feels too wide
• • Don't bend the front knee as deeply

Purpose

Stretches the side body and intercostal muscles, opens the chest, and creates space in the ribcage for breath. A heart-opening pose that builds on the Warrior 2 stance.

Key Cues

• • Raise front arm up toward the sky
• • Back arm rests lightly on back leg
• • Lean back gently — keep the front knee bent
• • Feel the stretch through the entire side body

Muscles

obliques · intercostals · latissimus dorsi · quadriceps · hip flexors

Modifications

• • Keep the lean subtle if lower back is sensitive
• • Hand on hip instead of sliding down the back leg

Purpose

Combines the straight-leg alignment of Triangle with the side-body opening of Exalted Warrior. Stretches the intercostals and lateral body while lengthening the hamstrings.

Key Cues

• • Straighten the front leg (micro-bend is fine)
• • Raise front arm up toward the sky
• • Back arm rests lightly on back leg
• • Lean back gently — feel the stretch through the entire side body

Muscles

obliques · intercostals · hamstrings · latissimus dorsi · quadriceps

Modifications

• • Keep the lean subtle if lower back is sensitive
• • Micro-bend in the front knee to protect the joint

Purpose

Lengthens the entire side body from heel to fingertips. Strengthens the legs and opens the hip and chest. The supported variation makes it accessible while keeping the full-body stretch.

Key Cues

• • Front forearm rests on front thigh
• • Top arm reaches over the ear, lengthening the body
• • Keep the front knee over the ankle
• • Open the chest toward the sky

Muscles

obliques · hip adductors · quadriceps · latissimus dorsi · deltoids

Modifications

• • Hand on a block instead of the floor
• • Top arm on hip if shoulder is tight

Purpose

Opens the intercostal muscles and lateral fascia. Counteracts compression from sitting and improves lung capacity by stretching the side body.

Key Cues

• • Arms overhead — reach tall first
• • One hand takes the opposite wrist and draws it to the side
• • Feel the length along the stretched side
• • Return to center before switching sides

Muscles

obliques · intercostals · latissimus dorsi · quadratus lumborum

Modifications

• • Keep the lean subtle if balance is challenging
• • Widen the stance for more stability

Purpose

Develops single-leg balance, strengthens the posterior chain (glutes, hamstrings, back), and builds concentration and proprioception. One of the most challenging balance poses in this sequence.

Key Cues

• • Fix your gaze on a still point (drishti)
• • Hinge forward from the hips
• • Float the back leg up — it doesn't need to be high
• • Arms reach forward (airplane) or hands to hips

Muscles

glutes · hamstrings · erector spinae · core stabilizers · standing leg quadriceps

Modifications

• • Hands on hips for more stability
• • Fingertips on a wall or chair for balance support
• • Keep the lifted leg lower

⚠ Alerts

• • Move slowly into this pose — rushing increases fall risk

Purpose

Stretches the hip flexors, strengthens the legs, and prepares the body for standing balance transitions. The lifted back heel adds a balance challenge beyond Warrior 1.

Key Cues

• • Front knee over ankle, bent at 90 degrees
• • Back heel lifted, ball of foot on the mat
• • Arms sweep up overhead
• • Keep hips square and level

Muscles

quadriceps · hip flexors · glutes · calves · core stabilizers

Modifications

• • Lower the back knee to the mat for a Low Lunge
• • Hands at heart center if shoulders are tight

Purpose

Stretches the hamstrings, hips, and spine. Opens the chest and improves balance and full-body alignment. One of the foundational standing poses in yoga.

Key Cues

• • Straighten the front leg (micro-bend is fine)
• • Arms level — then tilt: front hand down to shin or floor
• • Top arm lifts straight up — stack shoulders
• • Open the chest toward the sky

Muscles

hamstrings · obliques · hip adductors · quadriceps · intercostals

Modifications

• • Hand on a block instead of the floor
• • Micro-bend in the front knee to protect the joint

Purpose

Opens the body wide to all five points — hands, feet, and crown. Energizes, expands awareness, and creates space in the joints. A moment of expansive energy between focused poses.

Key Cues

• • Step feet wide — wider than Warrior 2 stance
• • Arms out to the sides, fingers spread wide
• • Feel energy radiating out in five directions
• • Take a full breath — expand in all directions

Muscles

deltoids · hip adductors · quadriceps · core stabilizers

Modifications

• • Narrow the stance if it feels too wide
• • Arms at shoulder height or lower if shoulders are tight

Purpose

Deeply stretches the hamstrings, inner thighs, and lower back. Calms the nervous system with the inversion. A grounding pose that creates space in the inner legs.

Key Cues

• • Hinge forward from the hips — not the waist
• • Hands come to the mat or your legs
• • Let your head hang heavy
• • Breathe into your back body

Muscles

hamstrings · hip adductors · erector spinae · calves

Modifications

• • Hands on blocks if they don't reach the floor
• • Bend knees slightly to focus on spine length

Purpose

Adds lateral stretch and thoracic rotation to the wide-legged fold. Opens the side body and spine while the legs stay grounded.

Key Cues

• • From the fold, plant one hand on the mat
• • Spiral the other arm open toward the sky
• • Breathe here, then switch sides
• • Keep both feet grounded and legs strong

Muscles

obliques · thoracic rotators · hamstrings · deltoids

Modifications

• • Plant the hand on a block for more space
• • Keep the twist subtle if it feels intense

Purpose

Deepens the wide-legged fold by adding a lateral hamstring and inner-thigh stretch. Walking the hands toward each foot targets one side at a time, creating a focused stretch along the inner leg.

Key Cues

• • From wide straddle fold, walk both hands toward the right foot
• • Pause and breathe — feel the stretch along the left inner thigh
• • Walk the hands back through center
• • Walk both hands toward the left foot and hold

Muscles

hamstrings · hip adductors · erector spinae · calves

Modifications

• • Hands on blocks if they don't reach the floor
• • Bend the knee of the side you're stretching toward for less intensity

Purpose

Strengthens the standing leg and foot, improves single-leg balance and proprioception, and cultivates stillness and focus. A pose about finding stability through rooting down.

Key Cues

• • Shift weight into one foot — root down through all four corners
• • Place opposite foot on ankle, calf, or inner thigh (never the knee)
• • Hands to heart or arms overhead like branches
• • Find a still point with your eyes — drishti

Muscles

standing leg glutes · standing leg quadriceps · foot intrinsic muscles · core stabilizers · hip abductors

Modifications

• • Foot on ankle with toes on the floor for less balance demand
• • Stand near a wall for support
• • Hands at heart center for more stability than arms overhead