A Lila Flow yoga class opens the chest, shoulders, and hamstrings to create space in the muscles strained by sitting for long periods. The use of a strap opens the shoulders and front line of the body. Simple sun salutations create heat and a connection to breath before a sequence with revolved lunge, dolphin plank pose, and leg balancing. Hip-opening and a supported backbend in fish pose using blocks complete the class.
Style: Lila Flow
Duration: 17-minutes
Level: open
Props: 1 strap and 1 block
Focus: side body, chest, shoulder, and hamstring lengthening
Location: Vancouver, BC
Music: Spotify Playlist, Dark and Stormy
Opening Flow
Take your strap into your hands and reach your arms overhead.
Take your hands wider than shoulder distance, so there is lots of room between your palms along the strap.
Place the strap aside, stand tall, and draw arm circles with your hands.
Take several circles in one direction and then switch.
Breathe deeply as you rotate the arms.
2x Sun Salutations – flow on your own or follow the cues
Tadasana (mountain pose)
Urdvha Hastasana (hands to sky)
Uttanasana (forward fold)
Ardha Uttanasana (half lift)
Anjaneyasana (lunge)
Adho mukha svanasana (down dog)
Phalakasana (plank pose)
Chaturanga
Bhujangasana (cobra pose)
Adho mukha svanasana (down dog)
Eka pada adho mukha svanasana (3-legged downward dog)
Anjaneyasana (lunge)
Uttanasana (forward fold)
Ardha Uttanasana (half lift)
Uttanasana (forward fold)
Urdvha Hastasana (hands to sky)
Uttanasana (forward fold)
Repeat the same sequence on the other leg.
Wave 1
Tadasana (mountain pose)
Urdvha Hastasana (hands to sky)
Uttanasana (forward fold)
Ardha Uttanasana (half lift)
Anjaneyasana (lunge)
Makara Adho Mukha Svanasana (dolphin plank pose) variation
Salamba Bhujangasana (sphynx pose) variation
Bhujangasana (cobra pose)
Adho mukha svanasana (down dog)
Eka pada adho mukha svanasana (3-legged downward dog)
Anjaneyasana (lunge) variation
Parivrtta Utthita Ashwa Sanchalanasana (revolved low lunge pose) variation
Tadasana Janu Hastasana (standing hand to knee pose) variation
Virabhadrasana I (warrior 1) variation
Viparita Virabhadrasana (revolved warrior 1)
Tadasana Janu Hastasana (standing hand to knee pose) variation
Utthita Hasta Padangusthasana (standing hand to big toes pose) variation
Tadasana (mountain pose)
Kriya to clear
Tadasana (mountain pose)
Repeat the same sequence on the other side.
Floor Series
Kapotasana (pigeon pose) variation from your seat
Virasana (hero pose) half variation OR Baddha Konasana (bound angle pose)
Matsyasana (supported fish pose) wish baddha konasana legs
Savasana or seated meditation to close.