Hatha Yoga Flow + Yoga Nidra

A Hatha yoga flow that rises through balance and inversions, then sets into a 10-minute Yoga Nidra rest.

Upcoming Sessions

• Sunday, 5 July

  10:00 AM – 11:00 AM

  Register

• Sunday, 12 July

  10:00 AM – 11:00 AM

  Register

• Sunday, 19 July

  10:00 AM – 11:00 AM

  Register

• Sunday, 26 July

  10:00 AM – 11:00 AM

  Register

Why spend the hour

• Build strength & flexibility. A full-body practice, from sun salutations to deep backbends and balances.
• Quiet a busy mind. Breath-linked movement settles mental chatter for a full, unhurried hour.
• Sharpen balance & focus. Standing balances and inversions train steadiness and real concentration.
• Reset your nervous system. The closing Yoga Nidra drops you into deep, conscious, restorative rest.
• Sleep & stress relief. "Yogic sleep" is studied for easing anxiety, tension, and insomnia.
• Come exactly as you are. Every pose is guided, with easier options offered. No experience needed.

The full sequence · 60 minutes

1. 1. Centering, 3 minSeated breath and a quiet intention to begin, settling the soft ocean breath (ujjayi).
2. 2. Warm-up, 7 minNeck and shoulder rolls, cat-cow, Child's Pose, and a first Downward-Facing Dog.
3. 3. Sun Salutations, 8 minThree to five flowing rounds of Surya Namaskar: forward fold, lunge, plank, Cobra / Upward Dog, Down Dog, to build heat.
4. 4. Standing & Balance, 11 minWarrior II and Warrior I, then Half Moon and Eagle for strength and steadiness.
5. 5. Peak: Inversions & Arm Balance, 10 minDolphin to warm the shoulders, then Crow and Headstand at the wall, resting in Child's Pose.
6. 6. Backbends, 6 minCobra, Upward Dog, and the full Wheel backbend, or gentle Bridge, to open the front body.
7. 7. Cooling Floor, 5 minPlow, Happy Baby, and a gentle reclined twist to wind the body down.
8. 8. Yoga Nidra, 10 minA guided "yogic sleep" in Savasana, the deep, restful close to the hour.

About the Yoga Nidra close

Yoga Nidra is a guided meditation done lying down, the body completely still while the mind stays gently aware. Ten minutes can feel like a long, deep rest, leaving you calmer and clearer than when you walked in. It's the reason people come back.