This was a 75-minute online Bowspring class taught by John Friend for all-levels, particularly beginners, new to Bowspring, and those students with physical limitations or therapeutic issues.

1: The 3 H’s – Heart, Hips, Head
2: Pulse of the Head
3: The Balance of Opposites
4: Year of the Snake
5: The Feet
6: The Hands
7: Shoulders #1
8: Shoulders #2
9: Source Current & Freedom Current
10: The Core
11: Head & Neck
12: The Roots – Back & Down
13: Twists & Spirals
14: Function Follows Form
15: Easter Eggs
16: 10-Wing Spiral
17: Pelvic Floor
18: Healing the Neck
19: The Crown & Upper Palate
20: The Seed Kata