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Dedication of a Warrior (110-mins) Vinyasa

This 2-hour class includes a bit of meditation, a mantra, and a dynamic vinyasa sequence that builds to a peak pose with an arm balance in visvamitrasana. Hamstring, inner thigh, side waist, and heart-opening lengthen the muscles needed to get into the peak posture. Core, oblique, back, and inner thigh strengthening help your body build heat and strength. Compass pose, camel pose, and a hip opener of choice complete the practice, with Nadi Shodhana (alternate nostril breathing) and seated meditation to close.

For just mantra & meditation class: https://practice.clararobertsoss.com/programs/myth-mantra-warrior-meditation

Spotify Playlist:

Style: Vinyasa

Duration: 120-minutes

Level: open-levels

Props: 2 blocks, 1 strap

Focus: Hip and hamstring opening, peak pose is visvamitrasana

Location: Lila Familia Production Studio, Vancouver, BC

 

Opening Mythology for Vishwamitra 

Inspired by the sage, Vishwamitra was first a warrior and then a king. Vishwa means friend, and Vishwamitra was loved by all. One day, as he was going through the forest, Vishwamitra came across a sage who was a hermit.

The sage offered to make Vishwamitra and his warriors a meal. Vishwamitra and his warriors looked around, and there was nothing to eat in the forest but one cow. As they looked, all of this food started coming from the cow; all this food appeared. Vishwamitra was blown away by the cow and all that it was able to provide.

The sage looked at Vishwamitra and said, “yes, I take good care of this cow, and this is how she is able to provide.” So Vishwamitra wanted the cow.

Vishwamitra asked the sage what he could give the sage to take the cow, and the sage replied that the cow was not for sale, that the cow was his friend, his beloved, and his companion.

Vishwamitra decides that he will take the cow by force because he is the king. The warriors claim the cow, but the sage prevents the warriors and Vishwamitra from taking the cow no matter how they try.

Vishwamitra is so inspired and impressed by the sage’s power and determination that he decides to give up being a king and a warrior and becomes a recluse and a sage to study. He dedicates the rest of his life to becoming a sage.

 

The peak pose for class today, named for Vishwamitra, takes a lot of stamina, determination, and faith. The dedication of a warrior embodies these qualities. May we embody these qualities in our physical bodies and our spirit. May we connect to the warrior within to help us persevere.

 

The Mantra (chanted 54x) 

asato ma sadgamaya

tamaso ma jyotirgamaya

mrtyorma amrtam gamaya

om shanti shanti shanti.

 

ॐ असतो मा सद्गमय ।

तमसो मा ज्योतिर्गमय ।

मृत्योर्मा अमृतं गमय ।

ॐ शान्तिः शान्तिः शान्तिः ॥

 

Lead me from the asat to the sat.

Lead me from darkness to light.

Lead me from death to immortality

 

For more on the mantra, visit this link: https://www.amritapuri.org/3731/asatoma.aum

 

 

Opening Sequence

10-15 breathes to move as you please, options:

  • Balasana (child’s pose)
  • Adho Mukha Shvanasana (down dog)
  • Uttanasana (forward fold)
  • Bidalasana (cat pose)
  • Bitilasana (cow pose)

Tadasana (mountain pose)

4x Sun Salutations following the cues OR moving through your own cycles. We’ll meet in Tadasana.

Wave 1

Tadasana (mountain pose)

Urdhva Hastasana (hands to sky)

Utkatasana (chair pose)

Uttanasana (forward fold)

Ardha Uttanasana (half lift)

Uttanasana (forward fold)

Ashta Chandrasana (high lunge) variation with prayer hands at heart

  • Inhale, stay upright with hands at the heart
  • Exhale, twist to the right
  • Repeat 4x

Parivrtta Anjaneyasana (revolved lunge) with options:

  • Hands in prayer
  • Hands extended wide
  • Top arm extended over top ear

Utthan Pristhasana (lizard) variation with chest lifted as pelvis moves toward the ground

Adho mukha svanasana (down dog)

Take the half vinyasa OR stay in down dog or child’s pose

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

Virabhadrasana II (warrior 2)

Trikonasana (triangle pose)

Utthita Parsvakonasana (extended side angle pose)

Eka pada adho mukha svanasana (3-legged downward dog) variation with hips stacked

Phalakasana (plank pose) variation with a knee to armpit

  • Oblique work tracing the knee from armpit to wrist
  • Inhale lift knee to armpit
  • Exhale lower knee to the wrist

Ashta Chandrasana (lunge pose) variation with fingertips on the ground

  • Inhale, bend the front knee and lift the chest
  • Exhale. straighten the front knee and bow over the leg

Uttanasana (forward fold)

Ardha Uttanasana (half lift)

8-breaths to do as you please in a symmetrical pose to center, options:

  • Uttanasana (forward fold)
  • Malasana (yogic squat)
  • Tadasana (mountain pose

Repeat the same sequence on the other side.

Wave 2

Tadasana (mountain pose)

Utkatasana (chair pose)

Garudasana (eagle pose)

Vrikshasana (tree pose)

Standing side waist stretch

Utthita Hasta Padangusthasana (standing hand to foot pose)

Tada Kapotasana (standing pigeon pose)

Uttanasana (forward fold)

Ardha Uttanasana (half lift)

Uttanasana (forward fold)

Adho mukha svanasana (down dog)

Phalakasana (plank pose)

Chaturunga

Urdhva Mukha Shvanasana (cobra pose or upward dog)

Adho mukha svanasana (down dog)

Vasisthasana (side plank pose) variation coming into tree pose with the top leg

Adho mukha svanasana (down dog) option to take the vinyasa or skip it

Uttanasana (forward fold)

Urdhva Hastasana (hands to sky)

Tadasana (mountain pose)

Repeat the same sequence on the other side.

 

Peak Flow

Parivrtta Surya Yantrasana (compass pose) with our without a strap.

Visvamitrasana (sage pose) with various options:

  • Keep the back knee on the ground the entire time,
  • Use the strap to support the straightening of the lifted leg,
  • Come into the full variation with the back knee lifted.

 

Backbending Flow

Choose one backbend to hold for 10-breath; here are some options:

  • Ushtrasana (camel pose)
  • Setu Bandha Sarvangasana (bridge pose)
  • Urdhva Dhanurasana (wheel pose)

 

Cooling Flow

Quadricep stretch of choice, options:

  • Utthan Pristhasana (lizard pose)
  • Virasana (hero pose)

Hip opening of choice, options:

  • Supta Kapotasana (reclined pigeon pose)
  • Eka Pada Rajakapotasana (pigeon pose)
  • 90/90 legs (aka, deer pose)
  • Agnistambhasana (double pigeon)

 

A forward fold of choice, options:

  • Paschimottanasana (seated forward fold)
  • Baddha Konasana (seated bound angle pose)
  • Upavistha Konasana (seated wide-legged fold)

 

Pranayama and Closing

Nadi Shodhana (alternate nostril breathing)

Seated meditation OR Savasana

 

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