Inside Module 1, we’re stripping it right back to the true foundations, so you can stop “pushing through” and finally learn how to move with control, confidence, and ZERO guesswork.

This is about creating the kind of foundation that keeps your shoulders safe, your core strong, and your entire practice actually enjoyable.

💪 Build Your Strongest Foundation Yet

You’ll learn how to set up and stabilize your body through Table Top, High Plank, and Downward Dog, so that when it’s time to lower into Chaturanga, your body knows exactly what to do.

Inside this phase, you'll:

→ Learn the anatomy-backed alignment that protects your wrists, shoulders, and back

→ Activate your deep core muscles and finally feel what true engagement feels like

→ Discover how to create full-body tension and control in High Plank

→ Use Table Top as your secret weapon for understanding weight-bearing mechanics

→ Prep for Chaturanga with smarter transitions, not just more reps

This isn’t about adding more strength drills you’ll forget in a week.

This is about understanding how your body moves, and building skills that stick.

🔥 It all starts with dialing in your core If your Chaturanga feels shaky, heavy, or just plain off, this is why.
You’re missing the core and back-body strength that actually holds the pose together.

In this module, we build that strength from the inside out, so you can finally feel stable, supported, and strong every time you lower down.

💪 Strength That Supports (and Protects) Your Chaturanga

You’ll train the exact muscle groups that power this pose, without overloading your joints or burning out your arms. Think: deep core activation, back body strength, and controlled transitions.

Inside this phase, you'll:

→ Learn the connection between Forearm Plank + Chaturanga and how to use it to build true core strength

→ Use Locust Pose to wake up your posterior chain, AKA your entire back body

→ Practice Half Chaturanga with simple, safe modifications that help you build strength without strain

→ Start developing the muscle memory that locks in alignment and takes the pressure off your wrists and shoulders

→ Feel your body working together (instead of fighting itself)

If you’ve ever felt like your shoulders are taking a beating in Chaturanga, you’re 100% right to feel that. Most yogis push through with misaligned shoulders and hope for the best.

Not in this module.
This is where you learn to stabilize, align, and protect the most mobile, and overworked joint in your body.

💪 Strong Shoulders = Stronger Chaturanga (and Fewer Injuries)

You’ll learn how to position and stabilize your shoulders in every part of your Chaturanga, so you can finally stop collapsing and start flowing with confidence.

Inside this phase, you'll:

→ Learn how to shift your weight forward (not just down) for better alignment and control

→ Train your body to keep the elbows tracking back, not flaring out or jamming inward

→ Discover how to use Hasta Bandha to protect your wrists and integrate your shoulders

→ Learn how to float your torso between your elbows without dumping into your arms

→ Revisit foundational poses (like Table Top) to lock in technique that keeps you safe in transitions

Let’s clear it up once and for all:
Knees-Chest-Chin is not a substitute for Chaturanga.

In this module, we’re ditching the “just do this instead” energy and giving you real, effective modifications that actually move you toward the strength, alignment, and control needed for full Chaturanga Dandasana.

This isn’t about shortcuts.
It’s about progressions that work, and meet you exactly where you are.

💪 Strength-Building That Actually Translates to Chaturanga

You’ll learn powerful, joint-safe alternatives that develop the exact muscle memory and body awareness you need to transition into Low Plank with control and confidence.

Inside this phase, you'll:

→ Understand why knees-chest-chin can cause long-term shoulder, neck, and low back issues

→ Train with prop-based variations that teach proper alignment without overloading your joints

→ Learn how to shift forward from High Plank without dipping your shoulders or collapsing your spine

→ Discover how to use tools like bolsters, blocks, and straps to reinforce strength and alignment

→ Practice Half Chaturanga push-ups to build full-body engagement and prep for arm balances + inversions

Let’s be real, jumping back into Chaturanga is one of the most misunderstood (and mis-executed) parts of vinyasa.

In this module, we’re breaking it down.
No more launching back with zero control.
No more slamming into your shoulders and hoping for the best.

This is where strength, skill, and strategy come together.

💪 Build the Power + Precision to Land with Confidence

You’ll learn how to make the transition TO Chaturanga as safe and supported as the pose itself, whether you’re stepping, jumping, or somewhere in between.

Inside this phase, you'll:

→ Learn 3 clear, skill-based transition drills to help you land in Chaturanga with control (not collapse)

→ Build the upper body + core strength you need to manage jump-backs safely

→ Explore forward momentum techniques to balance out your body's natural backward swing

→ Try beginner-friendly alternatives that teach alignment without overloading your joints

→ Understand when it’s time to modify, and how to do it in a way that still builds strength

👋 Say Goodbye To:

🚫 Jumping back with zero control
🚫 Sagging hips and flared elbows
🚫 Shoulder strain from sloppy transitions
🚫 Feeling like you’re “not strong enough” for vinyasa

This is the moment everything clicks.

In this 75-minute vinyasa flow, you’ll take all the strength, alignment, and technique you’ve built, and finally put it into practice in a real-time, dynamic way.

This isn’t just a “follow along” flow.
This is the integration phase.
Where your Chaturanga becomes second nature—and your flow becomes fierce.

💪 Apply Everything You’ve Learned, Right on the Mat

You’ll move through a full-body, intelligently sequenced vinyasa class where every movement is designed to reinforce your progress and solidify your technique.

Inside this final module, you’ll:

→ Practice Chaturanga transitions with control, strength, and total alignment

→ Move fluidly through sequences that integrate everything from Table Top to jump-backs

→ Apply the strength, stability, and modifications that work best for your body

→ Feel how your shoulder, core, and full-body awareness all come together in flow

→ End with grounding pranayama + seated meditation to seal it all in