Explore the dynamic between the release of a forward bend combined with powerful core support and possible arm balances. After a few moments cultivating the right frame of mind, the practice begins with a 'Swallow dive' forward bend, leading into flowing down dog/ updog movements. You are then invited to sit, with twists and lifts from Staff posture, plus a breath-coordinated flowing transition from a forward bend into Plough posture. As the energy/prana builds, the practice takes you into wide-legged forward bend and ultimately leads into Firefly pose.