Sometimes you need to take up a lot of space in your practice—and in this Iyengar sequence, you’ll do just that. By focusing on horizontal expansion and vertical extension in this Iyengar practice, you’ll open up your entire body, waking up your muscles and elongating through your feet, legs, and arms. Full of cues and thorough explanations, this flow will help you better understand individual poses, ultimately strengthening your knowledge, your muscles—and your practice.

See also: This Heart-Opening Flow Inspires You to Move & Groove With Gratitude