free open yoga class
Practice with Mithila on this open class (linked below).
This class is a 2025 Zoom Online Open Yoga Class.
This yoga class was recorded during a live online class. Natural interruptions in Mithila engaging with the live in person class participants on Zoom is part of the experience of practicing with this video recording.
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Full Description
Overview
This class explores a progressive floor practice centered on seated movement, spinal articulation, and turning from the belly rather than the neck or shoulders. The session begins with gentle self-massage and grounding contact with the legs and feet before moving into the YM close-and-open spinal pattern in both bent-knee and straight-leg seated positions.
From there, the practice develops through circular spinal movements, elbow-led shoulder mobility work, and a series of belly-centered turns that mobilize the hips and spine together. Practitioners explore both a supported seated squat variation and an optional full squat (Malasana) where the same movement principles are applied.
The movement section culminates in a structured wide-leg forward bend sequence, gradually deepening through alternating close, open, and gentle turning shapes.
The class then transitions into Shavasana with natural breathing, followed by a short seated meditation focusing on the physical sensation of breath at the nostrils.
The session concludes with a brief return to movement on all fours before closing the practice.
What You’ll Practice
Seated Movement & Spinal Work
- Close and open spinal waves
- Circular spinal movements
- Bent-knee and straight-leg seated work
- Chest-led movement patterns
Shoulder & Upper Body Mobility
- Double-elbow forward reach
- Single-elbow circular movements
- Side-body opening through elbow reach
Turning & Hip Work
- Belly-led turns from the navel center
- Seated turning with leg release
- Supported squat variations
- Optional full squat (Malasana) movement
Forward Bend Sequence
- Wide-leg forward folds
- Progressive close-and-open patterns
- Gentle twisting to deepen the fold
Relaxation & Meditation
- Shavasana with natural breathing
- Breath awareness without control
- Meditation observing breath sensation at the nostrils
How to Prepare
- Sit on a blanket or cushion if needed to support the hips. Watch this video for extra guidance.
- Wear comfortable clothing that allows easy floor movement.
- This class includes extended seated floor work, so take time to adjust props before beginning.
- Useful preparatory and complementary practices to deepen your understanding of the movements - check out this page.
Equipment Needed
- Yoga mat
- Blanket or cushion for sitting
More yoga classes with Mithila
There are several class bundles available for your own practice in your own time.
Read more about them here.
Join an open drop in class on Zoom
For the ongoing drop in class schedule to meet Mithila online on Zoom go here.
For more free material see the links below.
