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Brisk opening warm up leads into a strong Standing Pose Flow. Emphasis on a enjoying a challenging practice without pushing or forcing yourself from a "no pain, no gain" perspective. Continues with several variations in Dolphin Plank and Dolphin for abdominal core work. Also includes Arm Balance in Vasistasana. Follows with Hip, Thigh and Hamstring openers and concludes with Back Bends and Supine Spinal Twists.