Health & Fitness

Intermediate Vinyasa Flow

Meets Wednesdays · 7:00 AM - 8:00 AM · on Zoom Fall 2026 · registration open Free to audit

This class runs in the Fall 2026 session. Registration is open now; lessons, materials, and the class discussion board are posted before it begins.

This is for people who already have a basic practice and want more work in it. We link breath to movement through faster sequences, build cleaner sun salutations, get honest about balance poses, and add light, controlled backbends without wrecking anybody's lower back. I'll demo more than I talk, and I check faces constantly because at 4,600 feet in dry air people get lightheaded faster than they expect. Drink water before class, not just after.

We meet Wednesdays 7:00 to 8:00 AM. By the end you'll hold a clean warrior for five breaths, flow without flailing, and know how to modify anything with a wall and a couple of firm cushions. You don't need fancy gear.

What you'll learn

Sync breath to movement through Surya Namaskar A and B
Build chaturanga transitions without straining your low back
Hold warrior I, II, and III with proper alignment
Balance through eagle, half moon, and tree pose
Design a repeatable home flow with safe cooldown

Lessons

Setting the Pace Before We Speed Up
We start slow on purpose so the fast flows later aren't just flailing.
Sun Salutations That Hold Together
We build A and B so the movement links to breath instead of racing ahead of it.
Standing Poses and Honest Warriors
If you can't hold a clean warrior for five breaths, the fast version won't help you.
- Warrior I and II, five breaths each18 min
- Reverse warrior and extended side angle16 min
- Triangle and the meaty part behind your knee17 min
- Flowing between them at pace20 min
Balance Is Attention
People blame their ankles when the real problem is where their eyes are pointed.
- Tree pose and picking a spot to stare at14 min
- Warrior III and the wall for backup18 min
- Eagle and half moon19 min
- Balancing inside a moving flow16 min
Light, Controlled Backbends
A gentle backbend done well beats a dramatic one done with a cranky lower back.
Putting the Whole Flow Together
We run full sequences and let you leave with something you can do most mornings at home.

Class discussion

The class discussion board opens when the class begins this fall. Auditors and enrolled students ask questions and share work here once the session starts.