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)
Prasarita Padottanasana (wide-legged standing forward fold)
Trikonasana (triangle pose) variation
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)
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)
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
Savasana