Level Up with Ladder Flows

Steadily build out your first ladder flow, starting with a foundation of five postures. You'll flow continuously throughout the whole class, and focus on linking your breath to your movements. Prepare to break a sweat as you repeat and construct your sequence, adding new poses like flip dog and bound skandasana. Props Suggested: Two blocks.

Now that you've got the hang of this type of sequencing, create another flow that's focused on building endurance. You'll begin with a series of poses including camel with eagle arms, then add postures like lizard lunge, extended side angle, and half moon in later rounds. With a quick pace and expansive poses, you'll walk away feeling open and strong from head to toe.

Try something a little different by taking your practice off of your hands! Apart from one arm balance (crow), this ladder flow will give your wrists and arms a break, and instead focus on hip mobility and core strength. You'll explore your body's range of motion with dynamic transitions from malasana to ardha matsyendrasana, warrior III to half moon, and boat to half boat.