Move Like Water

Welcome to this session where we're going to "move like water". This class focuses on slow spinal waves and lots of waves in all directions (ie. twists!). Sabina guides you through movements designed to help you become a little bit more fluid, mobile and strong.

We begin by taking three deep breaths with the sword at the chest to feel grounded. The class includes:

Arching out the spine, followed by extending out and bending toward the tip of the sword.
A side stretch, extending the sword out with the right hand and the left hand over the right knee.
Spinal twists with the sword pointing back.
A kneeling position, practicing a cat-cow-like arching of the spine.
Holding a downward dog position, followed by five spinal waves.
Backbends from a three-legged dog position.
Moving like water in a standing position, doing high arches with the sword in a figure eight, followed by fluid movements of the whole body.
Half flowers and outside bends.
A "roving ninja" movement and slow-motion full flowers.

This class encourages loud breathing and maintaining a straight back and open chest.