Class Outline

Teacher's outline

Golden Hour Flow

Warming vinyasa for evening light

Intermediate15 poses25m 30sTarget 27m
  1. 01
    00:00

    Easy Seat

    Sukhasana

    1 min

    Sit tall, soften the shoulders

  2. 02
    01:00

    Cat–Cow

    Marjaryasana-Bitilasana

    1m 30s

    Move slowly with the breath, articulate each vertebra

  3. 03
    02:30

    Downward Facing Dog

    Adho Mukha Svanasana

    2 min

    Press through the palms, lift the sit bones

  4. 04
    04:30

    Warrior I

    Virabhadrasana I

    45s

    Front knee over ankle, back heel grounded, arms overhead

  5. 05
    05:15

    Warrior I

    Virabhadrasana I

    45s

    Front knee over ankle, back heel grounded, arms overhead

  6. 06
    06:00

    Warrior II

    Virabhadrasana II

    1m 45s

    Sink into front thigh, gaze past front hand

  7. 07
    07:45

    Warrior II

    Virabhadrasana II

    1m 45s

    Sink into front thigh, gaze past front hand

  8. 08
    09:30

    Triangle Pose

    Trikonasana

    1 min

    Extend through both sides of the waist

  9. 09
    10:30

    Triangle Pose

    Trikonasana

    1 min

    Extend through both sides of the waist

  10. 10
    11:30

    Cobra Pose

    Bhujangasana

    1m 30s

    Lengthen the low back, lift the heart

  11. 11
    13:00

    Pigeon Pose

    Eka Pada Rajakapotasana

    1m 30s

    Square the hips, walk hands forward with the exhale

  12. 12
    14:30

    Pigeon Pose

    Eka Pada Rajakapotasana

    1m 30s

    Square the hips, walk hands forward with the exhale

  13. 13
    16:00

    Child's Pose

    Balasana

    2 min

    Fold forward, soften the jaw

  14. 14
    18:00

    Seated Forward Fold

    Paschimottanasana

    2m 30s

    Hinge from the hips, lengthen the spine

  15. 15
    20:30

    Corpse Pose

    Savasana

    5 min

    Let the body be received by the floor