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Practice with Clara

Boa (20-min) Slow Flow

About

In a 20-minute slow flow yoga class featuring Boa Breath from Chien-Lung, you’ll move through simple sun salutations before coming into a child’s pose.

This class features shoulder and chest openings to express the heart. Move at a pace that serves as you breathe deeply into your body. Close your practice in child’s pose, seated meditation, or savasana.

Style: Slow Flow

Duration: 20-minutes

Level: open-levels

Props: none

Focus: slow movement, deep breath.

Location: Salt Spring Island, BC

Music: Boa Spotify Playlist

Boas are observers; they do not strike until it is absolutely necessary. When they do move, they move slowly. The intention for today’s practice is for you to widen the scope of your awareness and move slowly as you can.

Moving Meditation 

Boa Breath – A Martial Art practice from Chien Lung created by Constantine Darling.

To create the Bhavana (the mood) in your body, soften your tongue and slightly open your mouth. Allow the gaze to become soft so you can take in the periphery; widen the lens. Inhale through the nose and exhale out the mouth. Take in heat as you inhale, and create a cooling effect as you exhale.

Come up to stand in the center of your mat with your feet hip distance apart.

  • Exhale and bend your knees as you roll down to the earth
  • Inhale and roll up slowly to stand, taking your wrists to the chin
  • Exhale out the mouth as you draw your arms wide to the sides and bend the knees
  • Inhale and take your arms out in front of you as if you’re holding a beach ball
  • Exhale and place hands slide down to thighs, taking your chin gently to your chest
  • Inhale and bring hands up the midline to the chin
  • Exhale and bow forward and down, hands to the ground or thighs
  • Repeat several cycles moving slowly with your breath

Boa Breath has a calming effect on the body as the gaze is soft, the movements are slow, and the breath is deep. This style of pranayama encourages a meditative state.

Wave 1

Tadasana (mountain pose)

Urdhva Hastasana (hands to sky)

Uttanasana (forward fold)

Ardha Uttanasana (half lift)

Anjaneyasana (low lunge) flowing variation with boa breath arms

Adho mukha svanasana (down dog)

Phalakasana (plank pose)

Chaturanga

Bhujangasana (cobra pose) on fingertips

Phalakasana (plank pose)

Adho mukha svanasana (down dog)

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

Anjaneyasana (low lunge) flowing variation with boa breath arms

Uttanasana (forward fold)

Urdhva Hastasana (hands to sky)

Tadasana (mountain pose)

Repeat the same sequence on the other leg.

**Take several cycles of boa breath between each side. 

Wave 2

Tadasana (mountain pose)

Urdhva Hastasana (hands to sky)

Uttanasana (forward fold)

Ardha Uttanasana (half lift)

Adho mukha svanasana (down dog)

Phalakasana (plank pose)

Chaturanga

Shalabasana (locust) variation with feet on the ground

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

Adho mukha svanasana (down dog)

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

Virabhadrasana I (warrior 1) flowing variation with boa breath arms

Anjaneyasana (low lunge)

Vasisthasana (side plank) variation with the top leg on the ground

Marichyasana (seated spinal twist) facing the long edge of your mat

Anjaneyasana (low lunge)

Garudasana (eagle pose) flowing variation with boa breath

Uttanasana (forward fold)

Repeat the same sequence on the other leg.

**Take several cycles of boa breath between each side. 

Floor Postures

Balasana (child’s pose), stay here or take seated meditation or Savasana.