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Practice with Clara

Blossoming Lotus Pose (60-mins) Vinyasa

A yummy hip opening class that builds towards seated lotus as the peak pose. This heating vinyasa class includes inner thigh and pelvis opening with leg balancing to strengthen and lengthen the leg muscles. As you move through this class, breathe into where you are and your process. The lotus flower reminds us that we are perfect the way we are; the teacher is within, and all we need to do is open to the ever-flowing process of life around us.

Spotify Playlist:

Style: Vinyasa

Duration: 60-minutes

Level: open-levels

Props: 2 blocks, 1 blanket

Focus: Hip opening, peak pose is seated lotus

Location: Lila Familia Production Studio, Vancouver, BC

Excerpt from Tantric Quest by Daniel Odier. 

We have such a thirst for knowledge that we are fooled by our power to know. It focuses on the exterior and deceives us with the illusion that we are going to find what we lack. Divine knowledge doesn’t grow by accumulation. The more you try to pile up knowledge and experience, the more you paralyze your consciousness. Let’s abandon this knowledge. It only inflates 80 pride. When I say that intelligence is not the way, I don’t mean to say intelligence must be rejected. I am simply saying that intelligence which accomplishes anything appears unsolicited. In tranquility it shines like a diamond. Let us return simply to the source of our consciousness and find there the treasure we sought on the outside. It’s enough to sit down, to forget books and discussion, to direct our attention toward the heart. There the divine is found. There is the place of respiration where our breath mingles naturally The infinite is no more than that harmonious breathing, free of all thought.

Opening Sequence

Come to sit with your hands on your thighs.

Begin to cultivate ujjayi breath.

  • If you’re looking to create more heat and energy, focus on the inhale breath.
  • If you’re looking for more grounding, focus on the exhale breath.
  • If you’re looking for balance, focus on the inhale and exhale.

Come to a forward fold at the top of your mat for about 10-breath.

  • Option to sway the hips side to side, OR
  • Ragdoll with hands on the ground or at opposite elbows.

2x Sun Salutations, flowing to your own rhythm or following Clara for a variation on classic sun saluts.

  • Tadasana (mountain pose)
  • Urdhva Hastasana (hands to sky)
  • Uttanasana (forward fold)
  • Ardha Uttanasana (half lift)
  • Anjaneyasana (low lunge) variation with a wide twist
  • Inhale hand to the sky
  • Exhale hand to heart, take your chin to the chest
  • Balasana (child’s pose)
  • Bidalasana (cat pose)
  • Bitilasana (cow pose)
  • Ashtangasana (8-pointed pose)
  • Adho Mukha Shvanasana (down dog)
  • Ashta Chandrasana (high lunge)
  • Uttanasana (forward fold) variation with hands clasped at the back)
  • Urdhva Hastasana (hands to sky)
  • Tadasana (mountain pose)

Repeat the same sequence on the other side.

Wave 1

Tadasana (mountain pose)

Utkatasana (chair pose)

Tada Kapotasana (standing pigeon pose)

Ashta Chandrasana (high lunge)

Vasisthasana (side plank pose) variation keeping both feet on the ground

Skandasana (wide-legged squat)

Utthan Pristhasana (lizard pose)

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

Phalakasana (plank pose) variation with leg mandalas

Take the half vinyasa OR stay in down dog or child’s pose

Virabhadrasana II (warrior 2)

Trikonasana (triangle pose)

Ardha Chandrasana (half moon pose)

Tadasana (mountain pose)

Repeat the same sequence on the other side.

Wave 2

Tadasana (mountain pose)

Utkatasana (chair pose)

Tada Kapotasana (standing pigeon pose) variation with forearms to shins

Ashta Chandrasana (high lunge)

Parivrtta Anjaneyasana (revolved lunge)

Skandasana (wide-legged squat) variation with a bind

Utthan Pristhasana (lounging lizard)

Ardha Matsyendrasana (seated spinal twist) variation with a bind

Virabhadrasana II (warrior 2)

Trikonasana (triangle pose)

Baddha Ardha Chandrasana (bound half moon pose)

Virabhadrasana II (warrior 2)

Viparita Virabhadrasana (peaceful warrior)

Adho Mukha Shvanasana (down dog)

Uttanasana (forward fold) variation with hands clasped at the back)

Urdhva Hastasana (hands to sky)

Tadasana (mountain pose)

Repeat the same sequence on the other side.

Peak Pose: Seated Lotus

As you work toward Padmasana (seated lotus pose) you have several options to sit with if this pose is not for you.

*** If you have any knee issues, please take a hip opener to preserve your knee joint!

Options if you’re not taking lotus pose:

90/90 legs (aka, deer pose)

Agnistambhasana (double pigeon)

Cooling Sequence

Ankle release with legs extended in front of you.

Seated neck rolls to release the neck.

Optional last pose:

  • Baddha Konasana (bound angle pose)
  • Setu Bandasana (bridge pose)

Savasana or seated meditation to close.