Boat Pose for 30 seconds, rest for 30, eight times over. A minute of warmup leads in and a minute of cooldown follows the final hold, putting the whole session at 9:30.
The even split is what makes eight rounds achievable — you recover as long as you work, so every hold can begin with a lifted chest instead of a collapsed one. Slot it in as a core finisher after a flow, or run it on its own when time is short. Once eight rounds feels comfortable, open it in the editor and nudge the holds toward 40 seconds before adding more.
Six rounds of 1:00 Sun Salutation A with 0:15 to settle between. One round is one full salutation taken at a steady, breath-led pace — find the rhythm and let each round flow a little smoother than the last.
A short, varied flow to take the body from sleep to ready. Asymmetric on purpose — each shape is held as long as it deserves, and the closing salutation is the longest piece.
Four prep drills rotated for two rounds at 0:40 work, 0:15 release. Neck, shoulders, spine, and hips — the four areas that need to be awake before any flow.
Four standing shapes rotated for three rounds at 0:45 work, 0:20 transition. Warrior 1, warrior 2, side angle, and triangle — moves through the entire standing vocabulary every round.
Four warrior variations, three rounds each, finished one shape at a time before moving on. Group format means progressive depth — each round, sink a little lower than the last.
Five rounds of 2:00 free vinyasa flow with 0:30 in down dog between. Build heat — chaturanga, up dog, down dog, lunge, repeat. Pick the cadence and stay with the breath.
Four standing balances rotated for two rounds at 0:45 a side, 0:15 reset. Pick a focal point on the wall, breathe slow, and accept the wobble — finding the balance is the practice.
Three plank shapes, four rounds each, finished one shape at a time. Group format stacks the holds — by the third round of side plank, the obliques will be talking.
Closing sequence after a flow: long pigeons each side, supine twists, happy baby, and a four-minute savasana to finish. Asymmetric on purpose — savasana is by far the longest hold, as it should be.
Long, passive holds for the hips and inner thighs. Asymmetric on purpose — the closing reclined butterfly runs three minutes, the rest before it the shortest. Settle into each shape, breathe slow, and let the time do the work.