Shape-Shifting as Continuum: Side Bend into 90-90 Spiral

In this class

• •Standing arm pattern naming direction (raising the arms from the back, from the legs, from the chest), then posterior and anterior pelvic tilts flowing into the spine, shoulders, neck, and head
• •Standing circular movement (parikrama) around the standing body, both directions
• •Floating chair with the arms turning in and out, contracting the front of the body and expanding the back, and the reverse
• •Side bend flowing into a flexed-knee rotation, releasing into a floating ragdoll from one side of the pelvis to the other
• •Side bend spiraling down into a seated 90-90 position, sweeping the arms and floor, rising back up through the spiral
• •Warrior One built through low lunge arm floats (arms rising as the hips move back, spreading as the hips move forward), then held as both expansion and contraction through the collarbone
• •Three-legged downward dog into high plank, four-point kneeling, and the recurring child / cat / cow pattern on both sides
• •Ragdoll into clasped hands behind the back, a small hip shake, then squatting down to a supine position
• •Supine single-leg circles with the opposite leg resting on a chair, each leg in turn, then Shavasana

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