Clear some space in your home studio for a class against a wall to strengthen and lengthen the legs’ muscles. This practice focuses on resistance using the wall to open the hamstrings and lunges, warriors, and leg balancing against the wall to strengthen the core and leg muscles. This class is simple, focused, and intense—be prepared to build heat slowly!
Dedicated to Lord Brahma, the Creator of the Universe, this class invites you to create the Bhavana (mood) you want to honor on your mat today. We move slowly and hold the poses for 5-12 breaths, so cultivate an attitude that helps you commit to a stong.
Brahma is one of the Gods of the Trimurti. The Trimurti consists of Brahma, Vishnu, and Shiva to honor the cycles of the universe. We need to create, sustain, and destroy to keep the rhythm of the universe.
The wall practice is foundational; this yoga style brings more awareness to the back leg as we use the back foot to press up against the wall. We tend to focus on the front part of the body, as it’s in the direct line of vision. Using the wall to anchor the back foot and feet in various poses, we create more awareness and strength in the leg by applying pressure. The wall as resistance also allows us to create more length in the spine from our legs’ power.
Place your mat up against the wall with the short edge against the wall. Have two yoga blocks on-hand as well.
Spotify Playlist: Create a Strong Foundation (online)
https://open.spotify.com/playlist/2NmYvIKanRhmvSXNaUzgBM?si=acb1ba968d534ca2
Style: Vinyasa
Duration: 60-minutes
Level: open-levels
Props: 2 blocks
Focus: leg strengthening and leg balancing using the wall
Location: Lila Familia Production Studio, Vancouver, BC
Opening Meditation
Come to a seat on your mat on a block, bolster, or any other position that’s comfortable for your legs. Close your eyes and feel your breath. Arrive in the here and now by breathing deep into your body. Today’s class is all about creating a solid foundation. Brahma is the archetype for creation. As we move toward spring, we see the world wake up as things are made and manifest in the physical world.
Questions to consider: what would you like to create? What will you create right here, right now, on your yoga mat? What will you create today? What will you create this spring or this year?
Three sounds of Aum to open practice.
There are four aspects to Aum:
Ah represents Brahma, the creation.
Oh represents Vishnu, the preservation.
Um represents Shiva, the destruction.
Silence at the end represents the pause before the cycle begins again.
Opening Flow
10-15 breath to move as you like, options:
2x Sun Salutations opening to your breath.
Follow Clara’s cues or move at your own rhythm.
We’ll meet in mountain pose.
Wave 1
Tadasana (mountain pose)
Urdhva Hastasana (hands to sky)
Utkatasana (chair pose)
Uttanasana (forward fold)
Ardha Uttanasana (half lift)
Ashta Chandrasana (high lunge) variation with the back heel pressed into the wall.
Parsvottanasana (pyramid pose) variation keeping back heel pressed into the wall
Bharmanasana (tabletop)
Phalakasana (plank pose) to hold for 8-breath
Balasana (child’s pose)
Phalakasana (plank pose)
Chaturanga
Bhujangasana (cobra pose)
Adho Mukha Shvanasana (down dog) variation with both heels pressed to the wall.
Eka pada adho mukha svanasana (3-legged downward dog) variation
Virabhadrasana II (warrior 2) variation with the back heel and the foot’s outer edge pressed to the wall.
Trikonasana (triangle pose) variation with the back heel and the foot’s outer edge pressed to the wall.
Utthita Parsvakonasana (extended side angle pose) variation with the back heel and the foot’s outer edge pressed to the wall.
Balasana (child’s pose) OR Adho Mukha Shvanasana (down dog)
Uttanasana (forward fold)
Ardha Uttanasana (half lift)
Uttanasana (forward fold)
Urdhva Hastasana (hands to sky)
Tadasana (mountain pose)
Repeat the same sequence on the other side.
Wave 2
Tadasana (mountain pose)
Urdhva Hastasana (hands to sky)
Utkatasana (chair pose)
Uttanasana (forward fold)
Ardha Uttanasana (half lift)
Ashta Chandrasana (high lunge) variation with the back heel pressed into the wall.
Parivrtta Anjaneyasana (revolved lunge) variation with the back heel pressed into the wall.
Parsvottanasana (pyramid pose) variation keeping back heel pressed into the wall
Balasana (child’s pose)
Phalakasana (plank pose)
Chaturanga
Bhujangasana (cobra pose)
Adho Mukha Shvanasana (down dog) variation with both heels pressed to the wall.
Eka pada adho mukha svanasana (3-legged downward dog) variation
Virabhadrasana III (warrior 3) variation with back heel and foot pressed to the wall.
Uttanasana (forward fold) variation with toes crossed to release the outer hip and glutes
8-breath to do as you please, options:
Repeat the same sequence on the other side.
Cooling Flow
Setu Bandhāsana (bridge pose) using a block to support the low back to release the hip flexors
Viparita Karani (legs up the wall) or a symmetrical pose of choice before closing the practice.
Savasana or seated meditation to close.