Falling Star Flow

Welcome to today's "Falling Star Flow," a sequence designed to center you, lengthen your muscles, and build strength.

The class begins with Sun Salutations to warm up the body, followed by a Downward Dog where you'll walk out your heels to lengthen your leg muscles.

Key movements in this flow include:

Zigzag Position: You'll find yourself in a seated zigzag position, where you'll stretch your thighs by bending your knee and bringing your foot into the crook of your arm, lengthening through the spine.
Controlled Slides: With the sword in hand, you'll slowly and with controlled movements slide down to the mat and then reverse the motion back up.
Kneeling Hip Opener: From a kneeling position, with the sword extended up, you'll inhale and tip the point of the sword forward, then exhale and let it arc back behind you, completing this five times to lengthen the hip.
Striking Lunges and Chin-to-Shins: Rotate into a crescent lunge or striking lunge and perform five chin-to-shins (a movement from overhead to a folded position).
Ninja Squat and Twist: Push up into a ninja position, followed by an outside flower into a low squat, and then transition into a forward fold with a twist, opening your chest and rotating your spine.

The class finishes with three long, deep breaths while squatting down to the mat.