This gentle, moderately paced class invites you to calm your mind and connect your breath and body. Sitting at a desk or standing in one position for extended periods can build stress and physical tension leaving us feeling stiff or stuck in our shoulders, chest, ribcage, and throughout the length of our spine. Our lower body muscles and joints may also feel sore, swollen, or stiff from reduced blood flow and joint immobility. This class addresses these key areas with a gradual head-to-toe warm-up that begins with the breath-body connection. From there, Fran introduces movements to encourage a supple upper body and engaged core. Outer and inner thigh stretches, hip flexor work and power moves get the blood flowing back to the lower extremities, and help lubricate the hip, knee, and ankle joints, for a strong, grounded, and supported body. Overall, this class offers a comprehensive approach to yoga, targeting both physical strength and flexibility while promoting mental relaxation and awareness.

Your spine is made to spiral, side bend, elongate, extend, flex and move in combinations of any of those. Let your breath lead you as you explore combo moves while curling and uncurling your spine. Side angle & High Triangle flow deepen the practice. Roll up from Revolved Uttanasana (standing forward fold) before we return to the mat to cool down and recenter. 

Participants are encouraged to move within their comfortable range of motion. Participants must be able to get up from and down onto their mats during practice.

Equipment needed:

Blocks

Yoga Mat

Class includes the following and additional exercises/poses:

Seated mat breathing to open the ribcage and oxygenate the body

Shoulder, chest, and ribcage mobilization exercises

Shoulder rolls and rotations

Gradually deepening sidebends to open the ribcage and restore spinal flexion

Bridges

Superman or inverted locust pose for back and belly strengthening

Plank work for a powerfully engaged core and long spine

Side plank with clam shells

Spinal rotations or twists

Hip opening stretches

Downward dog with hamstring stretches into standing

Hip hinges to engage lower belly muscles, strengthen glutes, and lubricate the hip joint

Triangle pose

Revolved standing forward fold pose

Spine curls

Cool down stretches and poses on the mat (laying down and seated)