This yoga practice is a gentle, fluid sequence focused on grounding, strength, and spaciousness. It begins with soft spinal waves in baby cobra, encouraging gentle activation of the back body while maintaining a long spine and protected neck. From there, the practice flows into a child’s pose with toes tucked, offering a moment of rest and connection.

Moving through tabletop, the focus shifts to dynamic movement with leg extensions and knee-to-elbow flows on each side, engaging the core and hip flexors. Each side is followed by a lateral leg stretch and gentle rocking, activating the inner thighs and opening the hips. Twists are added to expand across the chest and spine.

The sequence progresses to downward-facing dog, with time to explore movement and release through the feet and hips. From there, the class moves into pigeon pose, first on the right, then the left, using wave-like motions to open the hips and front body before settling into a longer, introspective fold.
The practice concludes in a seated position, using gentle torso circles to create fluidity and release. A final pause invites awareness to the spine and breath, creating a sense of lightness and presence. The session ends with hands to heart, a moment of gratitude, and an invitation to let the benefits of the practice ripple beyond the mat.