This long-form practice is designed for days you’re feeling tender. It’s a deep, slow, quiet sequence that focuses on opening your upper body, specifically the chest and upper back. Begin grounded, doing arm rotations and Cat/Cows, then move through Down Dog, Sun Salutations, Parsvottanasana (Pyramid), Parivrtta Trikonasana (Revolved Triangle), Parivrtta Ardha Chandrasana (Revolved Half Moon), Ustrasana (Camel), and Vasisthasana (Side Plank). Finish with seated meditation and Savasana.

Slow down and release the day's built-up tension with this gentle, unhurried flow designed to calm the nervous system. You’ll focus on grounding postures, spacious breathing, and mindful transitions to create a sense of stability as you wind down. Postures include Child’s Pose, Thread the Needle, One-Legged Forward Fold, Reverse Tabletop, and Fish Pose. Please note: While this class is tagged as 30 minutes, the total duration is around 4 minutes longer at 34 minutes.

This beginner-friendly Hatha practice focuses on the shoulders to help you work toward binding postures while also releasing tension. You’ll move steadily through Sphinx, Warrior II, Side Angle, Half-Bound Side Angle, and prone anterior shoulder opening variations.