A 40-minute class that strengthens and lengthens the lower back together. Through Apanasana, breath-linked flexion and extension, hip-hinging in Utkatasana and Garudasana, bound lunges, standing poses with rotation and side bending, and an incremental build toward Halasana, you’ll learn to flex from the hips first and let the spine follow. The result is a lower back that feels both more open and more supported.

This class focuses on strengthening and engaging the hip flexors to help you step forward from downward facing dog with more control and less effort. Using a strap as a guide across the mat, you will learn to keep the hip flexed and the foot lifted through the transition, then carry that engagement into standing postures, active balancing variations, and a supported supine hip opener with blocks. The practice closes by revisiting the step through without props so you can feel the difference. Props needed: a strap, with two blocks recommended.

This class targets the hip flexors, building awareness and control at the front of the hip so that lunges, warrior one, and backward transitions feel stable rather than strained. Starting with supine work on the lumbar-pelvic relationship, the practice moves through a full vinyasa flow — low lunges, pyramid pose, airplane pose, and balancing shapes like half moon and warrior three variations — before closing with a supported figure four and reclined hip opener. A steady, methodical class well suited to practitioners and teachers who want a clearer understanding of how the hip flexors work in transition.