Vinyasa Foundations: Refine & Understand

Vinyasa Foundations Workshop: Plank to Down Dog

Sunday, March 15 | 1:00–3:00 pm

Learn to move through one of the most common vinyasa sequences with strength, awareness, and ease: Plank (Phalakasana) → Chaturanga Dandasana → Upward-Facing Dog (Urdhva Mukha Svanasana) or Cobra (Bhujangasana) → Downward-Facing Dog (Adho Mukha Svanasana).

We’ll explore what vinyasa means, the connection between breath and movement, and how these postures fit into Sun Salutations (Surya Namaskara). The workshop includes a warm-up, stretching, and time for rest and recovery.

Ideal for anyone who wants to:

• Build confidence in Chaturanga and transitions

• Protect wrists, shoulders, and low back

• Learn modifications and variations that support their body

• Understand the purpose and feeling of each pose

All levels welcome — the focus is on finding the right variations for you right now.

What We’ll Explore

• Plank (Phalakasana): alignment, core engagement, and wrist support

• Chaturanga Dandasana: safe lowering, modifications, and shoulder care

• Upward-Facing Dog (Urdhva Mukha Svanasana), Cobra (Bhujangasana), Little Cobra (Ardha Bhujangasana): variations, back support, and breath

• Downward-Facing Dog (Adho Mukha Svanasana): alignment, options for tight bodies

We’ll work through multiple variations, using props to support the body and help you feel each posture with intention.