A short class that lengthens and strengthens the muscles that attach to the spine. Strengthen the back body and core in Navasana (boat pose) and a hands-free Dhanurasana (bow pose). This class is great for anyone who works at a desk or commutes to work. With core and back body strengthening, you’ll release the muscles strained by sitting. Twists, heart-opening, lunges, and hamstring lengthening are featured.

Attachments can look like many different things; physical objects, ideas, or expectations. Attachments are not necessarily a bad thing. What attachments may do is hold us to an assumption that it limits the possibilities of what might occur. With limits, comes constriction. What we seek is freedom from suffering and disappointment. Do you have the capacity to stay open—to receive whatever arises so you might flow with the opportunities that present themselves when we are not bound to one idea….

Style: Lila Flow

Duration: 32-minutes

Level: open

Props: None.

Focus: side waist lengthening, standing leg balances, twists.

Location: Jericho Beach, Vancouver, BC

Music: by Pete Wonder

Take this class without music, here.

Opening Flow

Tadasana (mountain pose)

Urdvha Hastasana (hands to sky)

Uttanasana (forward fold)

Roll all the way up to stand, flowing with the breath

Do this short sequence, rolling up and down, 3x

Uttanasana (forward fold)

Ardha Uttanasana (half lift)

Anjaneyasana (lunge)

Balasana (child’s pose)

Bidalasana (cat pose)

Ashtangasana (eight limbed pose)

Bhujangasana (cobra pose)

Adho mukha svanasana (down dog)

Eka pada adho mukha svanasana (3-legged downward dog)

Anjaneyasana (lunge)

Uttanasana (forward fold)

Repeat the same sequence on the other leg.

Wave 1

Tadasana (mountain pose)

Utkatasana (chair pose)

• Inhale and reach the arms overhead
• Exhale and sit low, bringing your hands to your heart
• Inhale and hook the thumbs as your rise to stand
• Exhale and bow forward to fold

Ardha Uttanasana (half lift)

Anjaneyasana (lunge) variation with fingertips on the ground

• Inhale and bend the front knee, reach the chest forward,
• Exhale and straighten your legs and lift your hips

Phalakasana (plank pose)

Chaturanga

Bhujangasana (cobra pose) OR Urdhva Mukha Shvanasana (upward facing dog)

Adho mukha svanasana (down dog)

Eka pada adho mukha svanasana (3-legged downward dog)

Virabhadrasana I (warrior 1)

Tada Kapotasana (standing pigeon pose from chair pose)

Anjaneyasana (lunge)

Parivrtta Anjaneyasana (revolved lunge pose)

Eka pada adho mukha svanasana (3-legged downward dog) with stacked hips

Vasisthasana (side plank pose) variation in Lahari Flow

Ardha Purvottanasana (reverse tabletop pose)

Utthita Stiti Bhujangasana (finger stand cobra)

Prostration from the belly with arms extended and palms to the sky

Phalakasana (plank pose)

Adho mukha svanasana (down dog)

Step or hop lightly to the front of your mat

Uttanasana (forward fold)

Urdvha Hastasana (hands to sky)

Tadasana (mountain pose)

Repeat the same sequence on the other leg.

Core Flow

Tadasana (mountain pose)

Urdvha Hastasana (hands to sky)

• Interlace the hands above your head
• Come to your tiptoes
• Bend your knees and lower yourself halfway
• Bring your hands to prayer
• Take your hips to your heels
• Hug your inner thighs

Malasana (squat) variation with feet together and knees wide OR Uttanasana (forward fold)

Navasana (boat pose)

Halasana (plough pose)

Utkatasana (chair pose)

Uttanasana (forward fold)

Ardha Uttanasana (half lift)

Anjaneyasana (lunge) variation

• Lower the back knee to the ground
• Take your hands to your front thigh and lift the chest, OR
• Take your hands to the back of your head and lean your head back into your palms
• Take a couple of breaths before switching sides

Come to sit on your heels, make your way onto your belly

Dhanurasana (bow pose) variation

• Bend your knees take your heels towards the sky
• Cactus your arms wide to either side
• Lift your knees off the ground
• Lift your arms and chest up off of the ground

Cooling Flow

Pavanamuktasana (wind relieving pose)

Ardha Ananda Balasana (half happy baby)

Supta Padangusthasana (reclined hamstring stretch)

Seated meditation or savasana to close.