Class 11
Expansion and Contraction as a Continuum: Warrior One into Spiral
Parveen Nair1h 20mRecorded 12 August 2026
Open to members
The notes and sequence for this class are open to everyone. Playing it needs a membership.
What this class works with
A class built around expansion and contraction not as opposites but as one continuous movement, each folding into the other and into spirals, flexion, and extension. Parveen frames it through arm rotation first, then through Warrior One itself, held as a pose that can be expansion and contraction at once depending on where attention lands. The class builds through pendulums, side bends into a floating spiral ragdoll, and a three-legged dog flow on both sides, closing with supine windshield wipers.
In this class
- •Standing arm internal and external rotation, noticing contraction and expansion as coexisting rather than opposite
- •Standing pendulum with the arms alone, then with a hip dip and rise, weaving in the same arm rotation
- •Warrior One built and held as both expansion and contraction, cycling the same pose between the two qualities on each side
- •Kneeling spiral work with a block: flexion opening into a side bend and rotation, reaching one arm back into a spiral
- •Side bend into a floating ragdoll, spiraling from one side of the pelvis to the other
- •Three-legged downward dog into high plank, four-point kneeling, and the recurring child / cat / cow pattern on both sides
- •Standing side bend holding the forearms or a belt, squatting down into a supine position
- •Supine leg spirals (windshield wipers) on each side, then Shavasana
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