Enjoy this slow vinyasa class that builds strength in the abdominals and back to prepare you for backbends. The peak pose is Dancing Shiva and a bow variation. This class will start wit lengthening and strengthening the back and side waist. This will will open up psoas, quadriceps and chest. Leg strengthening and balancing will build heat, while poses like Anahatasana (heart pose) create space. Enjoy a poem by Hafiz as you breathe and ground in your body.
Style: Vinyasa
Duration: 60-minutes
Level: open-levels
Props: 2 blocks, 1 strap
Focus: backbends with core and back strengthening
Location: Lila Familia Production Studio, Vancouver, BC
Shiva is the Lord Transformation and is often seen dancing the tandava, the dance of destruction and creation. As you move through the practice, consider what your dance looks like right now—is it dance for destruction or creation? Both creation and destruction are a choice. We choose what we create or dissolve in our own lives, so feed your own dance. Feed your body and breath. Feed the transition that you are in.
Poem by Hafiz Read in Class:
I’m happy even before I have a reason
I’m full of Light even before the sky
Can greet the sun or the moon.
Dear companions, we have been in love with the Divine
For so very, very long.
What can we now do but forever Dance!
Opening Sequence
Take a seat of your choice and close your eyes. Connect to your breath and bring your awareness into your body. Take in the sounds all around you.
Come to stand in Tadasana (mountain pose) with hands in prayer at the heart. Bring your feet hip-distance and close your eyes.
Chant Om three times together to symbolize the essence of something greater we all connect and contribute to.
Move through two Sun Salutations with Clara or on your own, connecting each movement to your breath.
Wave 1
Utkatasana (chair pose) variations with hands clasped overhead with palms flipped upwards to the ceiling.
Uttanasana (forward fold)
Ardha Uttanasana (half lift)
Anjaneyasana (low lunge) variation with hands reaching to either side of the mat to stretch the side waist.
Anahatanasana (heart pose)
Salamba Bhujangasana (spynx pose) variation with cat/cows
Urdhva Mukha Svanasana (upward dog)
Phalakasana (plank pose)
Adho Mukha Shvanasana (downward dog)
Virabhadrasana || (warrior 2)
Viparita Virabhadrasana (dancing warriors)
Trikonasana (triangle pose)
Parsvottanasana (pyramid pose)
Virabhadrasana ||| (warrior 3) variation with cat/cows
Uttanasana (forward fold) variation with toes crossed
Tadasana (mountain pose)
Nataraja (dancing Shiva) variation
Tadansana (mountain pose)
Repeat the same sequence on the other side.
Wave 2: Peak Flow
* Grab your strap to set up for the peak pose; make a small loop with the strap to fit your ankle.
Utkatasana (chair pose)
Uttanasana (forward fold)
Ardha Uttanasana (half lift)
Anjaneyasana (low lunge) variation
IF YOU DON’T HAVE A STRAP
Utthita Ashwa Sanchalanasana (runners lunge)
Phalakasana (plank pose) hold for 8-breath
Take the half vinyasa, down dog, or child’s pose (yogis choice)
Repeat the same sequence on the other side.
Nataraja (dancing Shiva) variation with strap
If you’re doing this without a strap, take one or both hands to your heel and kick your heel into your bum, OR take one hand behind the head.
Dhanurasana (bow pose) variation with the strap
Cooling Sequence
Supta Matsyendrasana (reclined spinal twist)
Back traction to clear the spine after deep back bending
Ananda Balasana (happy baby pose)
Savasana or seated meditation