Toe Taps, Folds, Mandala Flow

We begin with belly compression folding over the roll - then into calves, foot strength and mobility, and the fold. Rising to stand we move and shake up the energy with Qi exercises and Breath of Joy. Channels open, we start to flow rhythmically with the breath in sun salutations. Handstands. (With a focus on scapular strength) Then a mandala flow : Emphasis on transitions, not positions. Now we workshop Toe Taps and do some drills to refine the process for each person. Class finishes with a long Pachimottonasana with double ratio exhales, Katonah Plow pose, three pigeon variations, Half Lotus Twist, and Upavista Konasana Sidebend.