If you want to build a dynamic yoga practice from the ground up, we must start with the feet. This class encourages you to open and awaken the many muscles of the feet before moving through a flowing sequence of standing postures. End class with hamstring lengthening and a gentle, restorative backbend.

Learning to bear weight intelligently and safely on the hands is a requirement for a sustainable vinyasa yoga practice. This class offers wrist-care strategies and a fair amount of forearm work so that you can enjoy vinyasa for life. Prepare for a bit of burn and the pleasure of learning to be a graceful quadriped.

You can ground down through your hips even if they aren't on the floor! You'll want to pad up your knees for this kneeling-based vinyasa sequence that targets the quads and glutes. You will find that this class may challenge your balance, but it will leave you sore in all the right places. Close class with hip opening and a guided breath practice to restore the nervous system.

One way keep from overdoing weightbearing on the wrists in vinyasa style yoga is to shift to the forearms. But grounding into your forearms requires extra mobility and strength in the shoulders, triceps and core — so get ready to warm up fast! This class flows through various forms of forearm plank balanced with sweet shoulder opening for a satisfying blend of effort and release. Forearms FTW!

The practice of firmly grounding your torso – front body and back body – might be more familiar by a different name: core work. But intelligent core work is much more nuanced than a crunch. In this class you will activate the deep layers of your abdominals in order to mobilize and stabilize the entire spine. Taking care of your belly also means stretching and softening the abdomen — so we finish up with hip opening and guided breathwork. Never underestimate the power of surrendering effort, not just in the belly but in the whole physical and energetic body.

Finding a vector in your body involves isolating two opposing points and giving them a direction and a "velocity" in relation to one another. In this class you will explore vectors that open and lengthen the side body, specifically between the hips and the ribs but also from fingers to toes. Sidebody opening is stealthily satisfying and also sets the body up for freedom in twists.

This class starts with a delicious passive backbend, but soon progresses to active backbending, exploring which muscle groups activate as your body changes its relationship with gravity. Turn on the long muscles of the spine, feel the shoulders burn a bit, and open the quads... this class will shift your understanding of backbend from an action in the spine to a whole body experience.

Hip opening is usually a crowd favorite, but healthly hips need to be strengthened as well as stretched. This well-rounded class hits not just the outer hips, but also the inner groin and the front of the hips. Balance and flow through a sequence of figure-4, half-frog and squat variations before closing the hips and reseting the sacrum with supine Gomhukasana (Cow Face Pose), twists, and constructive rest. Finish with a grounding guided breath practice.

Today you will explore grounding principles as they apply to the arm balances Bakasana (Crow Pose) and Parsva Bakasana (Side Crow), both of which ask for plenty of core strength and torso mobility. Our journey will eventually lead toward just a bit of grounding through the crown of the head, a.k.a. headstand or headstand prep, depending on your comfort level.

In a dynamic vinyasa yoga practice you are constantly shifting your point of grounding — from the feet, to the hands, to one foot and one hand, to the hips, and on and on. This class starts moving and doesn't stop for 25 minutes, challenging your focus and balance as you seamless weave through a tapestry of movement. The last 15 minutes, however, are reserved for some long slow hip openers. This is just reward for making it not just through this dynamic class, but for having the tenacity to stick with our collective 10-day adventure. Bravo!