Inner Listening: Spiraling Pendulum to Three-Legged Weave

In this class

• •Seated centering sensing the body as one presence rather than separate parts, noticing breath and any mental commentary without judging it
• •Anjali salutation with the Om and Shanti chant
• •Standing weight shifts forward-back and side-to-side, then circular hip movements in both directions
• •Spiraling arm pattern (turning to one side, sweeping the arms underneath the armpits, spiraling through both directions) combined with the dynamic pendulum's hip-back dip and bounce
• •Side bends with a floating ragdoll rotation over one hip, then the other, deepening into a soft knee bend
• •Pendulum into Warrior 2 with a back-heel lift into Warrior 1, then three-legged downward dog where the lifted leg weaves underneath the opposite arm before extending back out, the class's signature weave
• •Recurring child/cat/cow pattern between cycles, repeated on both sides with progressively fewer verbal cues toward the end
• •Circular hip movements with one knee lifted and flexed, one leg at a time, in both directions
• •Hanging bridge with the arms reaching overhead then resting beside the head, rolling slowly through the spine on the way down
• •Shavasana

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