60 Minute Intermediate Ladder Yoga Flow (Studio 60 Series)

Welcome to this 60 Minute Intermediate Ladder style yoga flow. The first practice in a new series of studio style classes called the Studio 60 Series. These practices are designed to feel like the kinds of classes you might attend in a studio with a longer format, thoughtfully structured, spacious in pacing and deeply embodied.

This week's Studio 60 is an intermediate ladder style practice that begins mindfully developing integrity in the shapes, finding balance closer to the ground first and then gradually adding a little more cadence and flow. Class concludes with grounding pranayama (alternative nostril breathing), a nourishing reclined sequence and shavasana so you leave feeling settled, spacious and supported.

The theme of this first practice is redefining progress in yoga, moving away from perfect form or doing more and toward refining your awareness, learning to sense what’s needed in each moment and building balance between effort and ease.

If you enjoy practising with props, I'd recommend a folded blanket and two blocks.

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Sequence
00:00:00 Introduction
00:01:34 Breath awareness / grounding
00:04:25 Seated shoulder stretch sequence, wrist roll, windshield hips, supported boat pose
00:10:03 Cat / Cow, childs pose - seal flow, cobra pose, striking cobra, prone shoulder stretch, childs, Down Dog
00:17:16 Standing forward fold, Mountain Pose, Round 1 - chair, low lunge with shoulder variations, 1/2 splits, runners lunge, down dog splits, core lunges, modified side plank, modified 1/2 moon, 1/2 bow, Down dog side plank variation
00:22:41 Down dog splits, runners lunge, pyramid, supported warrior 3 and curls, step up.
00:31:01 Round 2 - chair, fold, low lunge, shoulder stretch, arrowhead, thunderbolt, warrior 2, reverse triangle, runners lunge twist, vinyasa Down Dog.
00:33:59 Down Dog splits, fallen triangle, Down Dog splits, runners lunge, supported warrior 3 - 1/2 bow variation, step up.
00:40:36 Round 3 - Chair, stork, warrior 3, high lunge, arrowhead, warrior 2, reverse triangle, 1/2 moon chapasana, warrior 2, reverse, standing splits step up.
00:47:27 Seated pranayama, Forward fold, reclined twist, happy baby
00:54:27 Shavasana