A fluid vinyasa practice that works towards leg balancing poses with Ardha Chandrasana (Halfmoon pose). This class opens with Brahmari breathing (bees breath) and a short visualization practice to ground the body and calm the nervous system. Twists, lunges, variations in balancing tabletop, side plank pose, shalabasana (locust pose) create length, strength, and space in the body. This class includes a little bit of everything; it’s great for those who sit all day. Backbends, hip and inner thigh opening conclude the practice before savasana or seated meditation.
Style: Vinyasa
Duration: 60-minutes
Level: open
Props: 2 Blocks
Focus: side body & inner thigh lengthening, Halfmoon pose.
Location: Vancouver, BC
Music: Side Crow (PWC) Spotify Playlist
Moving Meditation
Come up to stand at the top of your mat.
Close your eyes and breathe deep.
Spread your feet wider than hip-distance.
Inhale and take your arms up over your head, exhale and spread your arms down to the ground.
Bhramari Breath
Imagine a blue ball of light at your collar bones. Imagine with each inhale how this light gets brighter. Take your hands and place them on either side of your neck. Take three cycles of brahmari breath, aka bees breath. This style of pranayama has a calming effect on the mind and body. Brahmari is also known as bees breath, as it sounds like a bee humming when performed. This pranayama grounds the body to calm the nervous system and helps relieve stress, anxiety, or anger.
2x Sun Salutations – flow on your own or follow the cues
Tadasana (mountain pose)
Urdvha Hastasana (hands to sky)
Uttanasana (forward fold)
Ardha Uttanasana (half lift)
Anjaneyasana (lunge)
Adho mukha svanasana (down dog)
Phalakasana (plank pose)
Chaturanga
Bhujangasana (cobra pose)
Adho mukha svanasana (down dog)
Eka pada adho mukha svanasana (3-legged downward dog)
Anjaneyasana (lunge)
Uttanasana (forward fold)
Ardha Uttanasana (half lift)
Uttanasana (forward fold)
Urdvha Hastasana (hands to sky)
Uttanasana (forward fold)
Repeat the same sequence on the other leg.
Wave 1
Utkatasana (chair pose)
Uttanasana (forward fold)
Ardha Uttanasana (half lift)
Anjaneyasana (lunge) variation
Anjaneyasana (lunge) variation
Utthan Pristhasana (lizard pose) variation
Adho mukha svanasana (down dog)
Phalakasana (plank pose)
Chaturanga
Shalabasana (locust pose) variation
Bhujangasana (cobra pose) OR Urdhva Mukha Shvanasana (upward facing dog)
Chaturanga
Phalakasana
Adho mukha svanasana (down dog)
Eka Pada Adho Mukha Svanasana (3-legged down dog)
Virabhadrasana II (warrior 2) variation
Trikonasana (triangle pose) floating variation
Trikonasana (triangle pose)
Parivrtta Ashtachandrasana (revolved lunge) variation
Uttanasana (forward fold)
Ardha Uttanasana (half lift)
Uttanasana (forward fold)
Urdvha Hastasana (hands to sky)
Tadasana (mountain pose)
Repeat the same sequence on the other leg.
Wave 2
Utkatasana (chair pose)
Uttanasana (forward fold)
Ardha Uttanasana (half lift)
Anjaneyasana (lunge) variation
Anjaneyasana (lunge) variation with the back knee on the ground
Bharmanasana (tabletop) balancing variation
Vasisthasana (side plank pose) variation
Adho mukha svanasana (down dog)
Phalakasana (plank pose)
Chaturanga
Shalabasana (locust pose) variation
Bhujangasana (cobra pose) OR Urdhva Mukha Shvanasana (upward facing dog)
Chaturanga
Phalakasana
Adho mukha svanasana (down dog)
Eka Pada Adho Mukha Svanasana (3-legged down dog)
Virabhadrasana II (warrior 2) variation with hands on the ground
Ardha Chandrasana (half moon pose)
Virabhadrasana II (warrior 2)
Viparita Virabhadrasana (peaceful warrior pose)
Uttanasana (forward fold)
Ardha Uttanasana (half lift)
Uttanasana (forward fold)
Urdvha Hastasana (hands to sky)
Tadasana (mountain pose)
Repeat the same sequence on the other leg.
Cooling Flow
Ustrasana (camel pose)
One more backbend of your choice, hold for 8 breaths:
Gomukhasana (cowface) variation
Seated side waist stretch with wide legs
Baddha Konasana (seated bound angle pose)
Savasana or seated meditation to close.