A fluid class featuring mandala namaskars from Prana Flow creates space and length in the body to prepare you for deep twists. Twisting gives the internal organs a massage and stimulates the digestive system; B.K.S. Iyengar called twisting the squeeze and soak action as they compress and release oxygen-rich blood into the bloodstream. Hamstring and inner thigh lengthening and an inversion with shoulder stand complete your morning practice, so you feel engaged and refreshed to start the day.
Spotify Playlist: https://open.spotify.com/playlist/7ooa3IrIrp51hN3bo8HpyZ?si=oZANSzeWQJOdChB_8xbXWQ
Style: Vinyasa
Duration: 20-minutes
Level: open-levels
Props: 2 blocks
Focus: Mandala namaskars, twisting, and hamstring opening.
Location: Lila Familia Production Studio, Vancouver, BC
Opening Flow
Come to the top of your mat with your feet hip-distance. Close your eyes and breathe deep. Bring your hands to your heart or your third eye. Clara opens the practice with an excerpt from The Bhagavad Gita, the translation by Stephen Mitchell.
“Surrendering all thoughts of outcome, unperturbed, self-reliant, he does nothing at all, even when fully engaged in actions.
There is nothing that he expects, nothing that he fears. Serene, free from possessions, untainted, acting with the body alone, content with whatever happens, unattached to pleasure or pain, success or failure, he acts and is never bound by his action.”
The offering for the practice is to do the actions of the yoga—breath deep. Be present. Let go of all expectations of the outcome, for this is where we find ease and presence.
Wave 1
Tadasana (mountain pose)
Urdhva Hastasana (hands to sky)
Uttanasana (forward fold)
Roll up to stand with the knees slightly bent
Repeat this sequence 3x
Ardha Uttanasana (half lift)
Anjaneyasana (low lunge) variation with wide legs
Utthan Pristhasana (lizard pose) variation on fingertips inside the front leg.
Skandasana (squat pose) variation with one arm lifted to the sky.
Anjaneyasana (low lunge) variation facing the back edge of your mat.
Adho mukha svanasana (down dog)
Phalakasana (plank pose)
Chaturanga
Bhujangasana (cobra pose) OR Urdhva Mukha Shvanasana (upward dog)
Adho mukha svanasana (down dog)
Eka pada adho mukha svanasana (3-legged downward dog)
Ashta Chandrasana (high lunge)
Uttanasana (forward fold)
Urdhva Hastasana (hands to sky)
Tadasana (mountain pose)
Repeat the same sequence on the SAME LEG, so you end up facing the front of your yoga mat.
Wave 2
Tadasana (mountain pose)
Utkatasana (chair pose)
Uttanasana (forward fold)
Repeat this sequence 3x
Ardha Uttanasana (half lift)
Anjaneyasana (low lunge)
Anjaneyasana (low lunge) variation with wide legs
Ardha Hanumanasana (half splits) variation with wide legs
Skandasana (squat pose) variation with one arm lifted to the sky, option to take the top arm behind your head and lean your head back.
Anjaneyasana (low lunge) variation facing the back edge of your mat.
Parivrtta Anjaneyasana (revolved lunge) variation with wide arms.
Adho mukha svanasana (down dog)
Phalakasana (plank pose)
Chaturanga
Bhujangasana (cobra pose) OR Urdhva Mukha Shvanasana (upward dog)
Adho mukha svanasana (down dog)
Eka pada adho mukha svanasana (3-legged downward dog)
Ashta Chandrasana (high lunge)
Parivrtta Anjaneyasana (revolved lunge)
Eka pada adho mukha svanasana (3-legged downward dog) variation with hips stacked.
Parsva Vasisthasana (rockstar pose)
Ashta Chandrasana (high lunge) with fingertips on the ground.
Uttanasana (forward fold)
Repeat the same sequence on the SAME LEG, so you end up facing the front of your yoga mat.
Cooling Flow
Halasana (plow pose)
Sarvangasana (shoulder stand) OR Viparita Karani with legs up the wall.
Savasana or seated meditation to close.
