A Lila Flow yoga class focuses on the inner thighs and hamstrings to prepare for Titibasana (firefly) and Bakasana (crow pose). Oblique strengthening, arm balancing and binds strengthen the body for the peak pose. Fluid and fiery, this practice closes with twists, forward folds, and a supported bridge pose before savasana.

Style: Lila Flow

Duration: 30-minutes

Level: open

Props: 2 Blocks

Focus: arm balancing and binds with titibasana (firefly) as the peak pose.

Location: Vancouver, BC

Music: Dark Night Spotify Playlist

Opening Meditation

Come up to stand at the top of your mat.

Bring your hands together in Anjali Mudra (prayer).

One sound of Om to open practice.

2x Sun Salutations – flow on your own or follow the cues

Tadasana (mountain pose)

Urdhva 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)

Urdhva Hastasana (hands to sky)

Uttanasana (forward fold)

Repeat the same sequence on the other leg.

Wave 1

Utkatasana

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)

Virabhadrasana II (warrior 2)

• Facing the front of your mat
• Facing the back of your mat

Prasarita Padottanasana (wide-legged standing forward fold)

Trikonasana (triangle pose) variation

• Take your bottom hand to your heart
• From hips to armpits, get longer
• Option to place your palm back to the ground or a block if needed

Bound Forward Fold

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)

Uttanasana (forward fold)

Ardha Uttanasana (half lift)

Phalakasana (plank pose)

Chaturanga

Bhujangasana (cobra pose)

Adho mukha svanasana (down dog)

Eka pada adho mukha svanasana (3-legged downward dog)

Virabhadrasana II (warrior 2)

Utthita Parsvakonasana (extended side angle pose)

• Option to take the half or the full bind

Utthita Trikonasana (bound triangle pose)

Trikonasana (triangle pose)

Phalakasana (plank pose)

Chaturanga

Bhujangasana (cobra pose)

Adho mukha svanasana (down dog)

Eka pada adho mukha svanasana (3-legged downward dog)

Virabhadrasana II (warrior 2)

Utthita Parsvakonasana (extended side angle pose)

• Option to take the half or the full bind

Utthita Trikonasana (bound triangle pose)

Trikonasana (triangle pose)

Phalakasana (plank pose)

Chaturanga

Bhujangasana (cobra pose)

Adho mukha svanasana (down dog)

Peak Flow

Titibasana (firefly pose) OR Bakasana (crow pose)

Floor Series

Ardha Matsyendrasana (seated spinal twist)

Parivrtta Hasta Padangusthasana (hand to big toe pose) seated variation

Setu Bandha Sarvāṅgāsana (bridge pose) supported variation

• Place a block or bolster under your tailbone
• Option to extend your legs down your mat
• Breathe into the front of your pelvis

Savasana