A full-body Hatha yoga class that explores the curvature of the spine through gentle heart-opening, leg balancing, and twists. This class is an invitation to explore the subtle body through movement and includes a visualization practice, meditation, and pranayama with Kumbhaka (breath retention).
This class is part of the Lila Wellness Summit – the theme this week was the anatomy of meditation.
Watch Ramesh’s lecture on The Anatomy of Meditation.
Read the highlights in the blog post.
Style: Hatha
Duration: 32-minutes
Level: open-levels
Props: 2 blocks
Focus: exploring the spine’s curvature via heart-opening, leg balancing and twists.
Location: Lila Familia Production Studio, Vancouver, BC
Meditate
Come to a seat on your mat for a brief meditation and visualization practice to open the class.
You can take an easy sitting pose, sit on your shits, or use props to support your spine.
Bring your inner eye to your sits bones, and feel your body anchor on the ground or whatever it is touching upon.
Bring your internal gaze to each point in the body:
Visualize
Move
How does each curve align and feel after moving?
How do the spine and each curve change during the movement?
Can you use this as an anchor and consider the sensation of the spine and its curvature as you move through practice.
Opening Movement
Bitilasana Marjaryasana (cat/cow)
Phalakasana (plank pose)
Adho mukha svanasana (down dog)
Uttanasana (forward fold) at the back of your mat
Tadasana (mountain)
Wave 1
Tadasana (mountain pose)
Urdvha Hastasana (hands to sky)
Uttanasana (forward fold)
Ardha Uttanasana (half lift)
Phalakasana (plank pose)
Chatarunga
Bhujangasana (cobra pose)
Adho mukha svanasana (down dog)
Eka pada adho mukha svanasana (three-legged downward dog)
Parivrtta Anjaneyasana (revolved lunge) variation with wide arms
Utthan Pristhasana (lizard pose) variation
Bharmanasana (tabletop) variation
Adho mukha svanasana (down dog)
Phalakasana (plank pose)
Chaturanga
Bhujangasana (cobra pose)
Adho mukha svanasana (down dog)
Eka pada adho mukha svanasana (three-legged downward dog)
Parivrtta Anjaneyasana (revolved lunge) variation with wide arms
Utthan Pristhasana (lizard pose) variation
Bharmanasana (tabletop) variation with one leg extended.
Adho mukha svanasana (down dog)
Phalakasana (plank pose) variation
Chaturanga
Bhujangasana (cobra pose)
Adho mukha svanasana (down dog)
Uttanasana (forward fold) at the back of your mat
Urdvha Hastasana (hands to sky)
Tadasana (mountain)
Standing Poses
Tadasana Pavanmuktasana (standing knee to chest) variation with eagle arms
Garudasana (eagle pose)
Urdvha Hastasana (hands to sky)
Tadasana (mountain)
Repeat the same sequence on the other leg.
Cooling Poses
Malasana (yogic squat)
Dhandasana (staff pose) variation with Kumbhaka pranayama
About Kumbhaka Pranayama (aka breath retention)
Kumbhaka is a form of breath retention; do not do this pranayama if you have difficulty breathing or anxiety. Breathe normally with longer inhales and exhales. If you take kumbhaka pranayama, hold to a point where you don’t feel any discomfort.
Benefits of Kumbhaka include:
Take a seated meditation or savasana to close.