Todays vinyasa is all about softening and and preparing the body for deeper back bends. We build heat in the body through a vigorous vinyasa that focuses on opening the shoulders, heart, hips and hamstrings. Up unti lthis point we have been building, today we prepare to soften and go deeper. Heart openers can feel visceral. Fear, resistance, may arise as you move into backbends — it’s part of the opening. Embrace it, and rest when you need. Soften into vulnerability here.

This class includes:

•⁠ ⁠Core engagement during backbends
•⁠ ⁠Pubic bone to belly button contraction
•⁠ ⁠Camel pose
•⁠ ⁠Hip flexor stretches

DIFFICULTY: intermediate
TEMPO fast, building heat
VIBE: slinky surrender

This was all out!! This fun, fast, hot, flow leaves zero time to think… which hopefully means no hesitation and no holding back. “Thats so sick” was said multiple times with all the connotations. We move fast to build heat on a cold Tulum morning (which feels illegal, by the way) and pull out every opportunity fly, to invert and get upside down. This flow doesn’t warm you up. It throws you in. Resist gravity and fly baby.

This class includes:
• Jump switches
• L-handstand holds
• Tuck jumps
• Opportunities to fly into pincha & headstand
• Opportunities to fly into kundinyasana & chin stand
• Arm balance transitions

DIFFICULTY: INTERMEDIATE/ ADVANCED

TEMPO: FAST

VIBE: SICK

This class unpacks the mechanics of flight. We open with deep core activation — toe taps to wake up compression from the very first breath. We move at a steady, intentional pace — but your heart rate WILL spike.

This class includes:
•⁠ ⁠Pincha + pincha to chaturanga transitions
•⁠ ⁠Handstand to chaturanga
•⁠ ⁠Leap frogs + tuck jumps
•⁠ ⁠Headstand holds and negative presses
•⁠ ⁠Crow to Crane Transition
•⁠ ⁠⁠Crow to Lolasana Transition

Compression creates control.
Core creates confidence.
And awareness of the tailbone changes everything in balance.

This first BODEA Sculpt for inversions is all about building the core strength and stability you need to feel supported upside down. We’ll move through plank work and long holds to create deep abdominal engagement, a spicy ab sequence to strengthen the transverse core, and controlled bursts of jumping to activate power and endurance.

Handstand alignment drills break down stacking, shoulder stability, and body awareness — teaching you how to hold yourself with control rather than momentum

This class includes:

•⁠ ⁠Plank work and long stability holds

•⁠ ⁠Core-focused bicycle sequence

•⁠ ⁠Low-impact and explosive jumping intervals

•⁠ ⁠L Handstand alignment and shoulder stability drills

•⁠ ⁠Closing stretch to reset and release

Welcome to Week Three — Inversion Week. As we approach the half way mark, we are taking this week to flip our perspectives. This is your intro class… but no, it’s not easy. This is a moderately paced class, designed to prep the body for inversions with strength, structure and awareness. We start with a targeted core sequence, move through dynamic transitions and leap frogs, then break down the foundations of chinstand, shoulder stand, and headstand. Handstand alignment is introduced as a primer for deeper work later in the week.

Expect sweat. Expect shake. Expect to go upside down with intention.

This Class Includes:
• Pre-inversion core activation

• Leap frogs + dynamic weight shifts

• Chinstand breakdown

• Shoulder stand breakdown

• Headstand breakdown

• Intro to proper handstand alignment

• Stability and load control work

We’re closing off week 2 with a power binding class. This class explores the duality of binding, the connection to the lift and the grounding to take flight. We’ll work with the energetic intelligence of binds to understand how containment creates freedom, and how focused effort allows the body to rise.

Through progressive loading and intentional heat-building, we’ll break down flying pigeon as a gateway into flight. You’ll explore how to generate lift from compression, using binds not just as a shape, but as a source of power and clarity.

This class includes:
•⁠ ⁠Step-by-step breakdowns of flying pigeon
•⁠ ⁠Grasshopper variations to explore rotation and leverage
•⁠ ⁠Opportunities to work toward Koundinyasana
•⁠ ⁠Strong, creative power binds to build strength

On the mat, we continued with seated compass, eight-angle, and elephant trunk, working binds as points of organization to refine leverage, suspension, and efficiency of effort. The practice resolved in bound garland, bringing everything together—grounded, integrated, and strong.

This class shows how things become easier when energy is directed with intention—less force, more clarity, and greater stability throughout the practice.

This class includes:

We’ll bind, bend, and snap our way through:

Bound garland

Reverse bound split

Bird of Paradise

Three-legged dog variations

Crow + bound crow play

Seated compass

Eight-angle pose

Elephant trunk

Sage twist (Marichyasana)

The Challenge is officially leveling up, get ready to build the heat as we explore arm balances in this 80 minute flow (sorry not sorry). Expect to fire up the core right away to give us more stability in those balances. We revisit the foundations of a strong, intentional chaturanga because chaturanga is the gateway to every arm balance. In this class we workshop crow, side crow, and chinstand. We also start to flirt with the pathway into the koundinyasana. We finish off the practice with nerve flossing, a little magic you’re going to have to feel to believe.

This class includes:
•⁠ ⁠Core engagement
•⁠ ⁠⁠Plank and stability holds
•⁠ ⁠⁠Cross oppositional engagement
•⁠ ⁠⁠Crow
•⁠ ⁠⁠Side Crow
•⁠ ⁠⁠Chin Stand
•⁠ ⁠⁠Koundinyasana

TEMPO: Fast
DIFFICULTY: Intermediate
VIBE: Get ready to sweat

This class explores the relationship between opposing forces — push and pull, effort and ease, strength and length. Through intelligent bind variations woven into lunges, standing sequences, core work, and backbends, we create energetic connection that supports stability, mobility, and control.

Binds are treated as a tool: to access deeper core engagement, to generate lift and space, and to refine how force travels through the body. Twists, standing postures, and optional inversions invite some play.

This is a strong, detail-driven vinyasa that asks for discernment — when to ground, when to expand, and how balance is built through relationship, not extremes. Expect to stay a little longer than an hour. It’s worth it.

TEMPO: Heat building

DIFFICULTY: Intermediate

VIBE: Strong and intentional

Week 2 of the challenge is all about getting a feel for the energetic connection in our binds. This class invites you to rinse out the spine with intentional twisting, moving at a steady pace to gently unravel tension and find more freedom in familiar asana shapes. In this 90-minute flow (yes, I’m sorry you know it’s hard for me to keep it short… we were just getting started) we’ll explore binding and the theme of duality as we play with push and pull, ease and effort, to build length, strength, and stability from the inside out. The goal is to find balance in each posture and set a strong foundation for the bigger shapes coming later in the week.

TEMPO: Steady
DIFFICULTY: Brave beginner
VIBE: Twisty and grounding

We’re closing off the first week of the challenge taking it back to basics. Linking our movement with our breath, we move at our own pace, whether you choose moDEAfy or turn it up, but we never compromise quality. In this first week we focus on understanding the alignment so that we could build on the bigger postures as we move through the next four weeks. Get ready because next week we’re turning it up a notch as we focus on vines and arm balances. 

TEMPO: Solid and strong 

DIFFICULTY: Brave beginner 

VIBE: True foundations

We’re back for Day 4 of The Challenge with a slow boDEA burn that ends with a well-deserved deep stretch. This slow burn is all core & legs. We focus on building awareness and strength through slow, fiery sequences. This gives us plenty of time to dial into the details of alignment and engagement, and of course feel. The. Burn. Once the heat is built, we slow things down with juicy stretches for the hips, hamstrings, and shoulders. This is a classic boDEA burn…
hate me now, love me later.

TEMPO: Slow and strong
DIFFICULTY: BRAVE (emphasis on brave) beginner
VIBE: “small but effective”

Life happened, and Day 3 of The Challenge looks a little different than planned. I’m often reminded that sometimes the greatest lesson in this practice is learning how to surrender when life takes an unexpected turn. I’ve come down with a gnarly infection so my friend Emelie stepped in at the last minute to lead you through a moDEAfied, intentional, and incredibly strong foundational flow.

This class is about building the strength that compliments the foundations to your practice. Start in a moDEAfication, learn the alignment, and watch your practice evolve - we focus on quality over quantity, building strength from the ground up. Em will guide you through finding the alignment in your plank, the mechanics of a chaturanga, and the reminder of creating space in the hips during your step-throughs and learning where to hug skin to muscle to bone, and where to open and soften in your warrior II and crescent lunge so you can move with more power in the days to come.

TEMPO: Foundational and moDEAfied

DIFFICULTY: brave beginner 

VIBE: engaged & strong