The class starts with a gentle hip opening that takes you into deep twist, some shoulder opener and uttanasana (standing forward bend). Then it moves into sun salutation variations, deep lunges to open the front of hips, upper back, chest and shoulders, standing poses sequences and dynamic cobra/upper dog sequence to gradually prepare you for later backbends. The last backbends section includes quads/deep hip flexor release, virasana (heroes pose) sequence, urdhhva danurasana (full backbend). The class finishes with a twist, other gentle counter poses and savasana.