Revel in the simplicity of classic vinyasa yoga and honor the teachers who’ve assisted you in your practice. This short and simple sequence is perfect to start your day; in 30-minutes, you’ll feel longer, stronger, and more grounded.

To access the Spotify playlist, please log into your account on your web browser and click on the Spotify icon on this class’ page.

Style: Vinyasa

Duration: 32-min

Level: Intermediate/Advanced

Props: N/A

Focus: General

Location: Jasper House, Sri Lanka

Breathe deep in Tadasana (mountain pose) at the top of your mat. Move through a few rounds of Sun Salutation ‘C’, Sun Salutation ‘A’, and Sun Salutation ‘B’. Opening your practice with Sun Salutations helps to increase blood circulation and brings tone, strength, and suppleness to your body. Benefits of practicing Sun Salutations include improvement in posture and mental/emotional clarity as you focus on your breath and enter a meditative state of awareness.

As you warm your body, you’ll focus on creating length and space in the side waist, and backline in downward dog and warrior 1. Shoulder opening prepares your body for Shalabhasana (locust pose) with an emphasis on the abdominals (core), adductors (inner thigh), and erectors (back), followed by Urdhva Dhanurasana (upward bow pose). Cat/cows rinse your spine and frontline after deep back bending, followed by downward dog and utthita balasana (extended child’s pose). Stretch out your hamstrings with Janu Shirsasana (head to knee forward fold) and your inner thighs and groin in Baddha Konasana (bound angle pose.

A long savasana gives your body time and space to absorb your practice and fully rest.