Connect to the earth as well as your breath and root into the strength and wisdom of the body in this transformative class with Ashley. This challenging intermediate class is designed to energize and create space in the hamstrings, hips, glutes, piriformis, and quads with opportunities to strengthen and increase mobility in the shoulders and upper body as well.

Begin standing with a conscious Pranayama practice to ground, then move into a full-body warm up flow with lunges, modified Side Plank (Vasisthasana), forearm plank, Sphinx Pose, and Dolphin Pose. Continue moving with the breath in Sun Salutations (Surya Namaskar), twists, strong standing poses like Dancer's Pose (Natarajasana) and Sugarcane Pose (Ardha Chandra Chapasana), Standing Splits Pose, and handstand hops.

Find length and opening in the hamstrings with Parsvottanasana (Pyramid Pose), with an option for Paschim Namaskarasana (Reverse Prayer Pose) for additional shoulder opening. Move back down to the floor for Side Plank, Wild Thing, and Half Monkey Pose (Ardha Hanumanasana), with option to give full Monkey/Splits Pose (Hanumanasana) a try. Feel into your core power center with Navasana (Boat Pose) before slowing it down and stretching out the hamstrings, quads, and calves, and finally resting in Savasana.

For this class, we recommend two blocks and a strap for additional length and support. A wall is optional for extra balance support.