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Firefly (60-min) Vinyasa

Playful and dynamic, this sequence works with mandala flows and builds towards Compass (sundial pose) and Tittibhasana (firefly pose) as the peak postures. Hamstring, front of the pelvis, and side waist lengthening are complemented by oblique and inner thigh strengthening. Connect to ujayyi to keep stoking the internal flame as you move, and take lion’s breath to release any tension held in the face and jaw after deep core work on the forearms in dolphin plank pose.

Spotify Playlist: Firefly Pose (online)

Style: Vinyasa

Duration: 70-minutes

Level: open-levels

Props: 2 blocks, 1 blanket

Focus: core and arm strengthening to prepare you for the peak pose, Tittibhasana

Location: Lila Familia Production Studio, Vancouver, BC

“Imagine darkness all around you, and all you can see is this flashing light. May we connect to and move towards our own light and remember that the beacon lives inside us. May this practice serve as a reminder that we need to go inwards rather than move outwards to find the light. Your intuition is the beacon of light, like the firefly.” – Clara Roberts-Oss.

Opening Sequence

10-breath to move as you prefer, some options are:

  • Balasana (child’s pose)
  • Marjaiasana/Bitilasana (cat/cows)
  • Adho Mukha Shvanasana (down dog)
  • Uttanasana (forward fold)

Use this time to connect to and cultivate ujjayi breath.

2x Sun Salutations, on your own, or following Clara’s cues.

Wave 1

Utkatasana (chair pose)

Uttanasana (forward fold) variation with hands at the back

Anjaneyasana (low lunge)

Utthan Pristhasana (lizard pose)

Makara Adho Mukha Svanasana (dolphin plank)

Vasisthasana (side plank pose) variation from forearms, turn heels to the side to engage obliques

Salamba Bhujangasana (Sphinx pose) with Lions breath

  • Inhale through the nose
  • Exhale, stick out the tongue

Adho Mukha Shvanasana (down dog)

Eka pada adho mukha svanasana (3-legged dog)

Virabhadrasana || (warrior 2) with wrist release

Trikonasana (triangle pose) floating variation with arms extended

  • IF you’re dealing with lower back pain or injury, take a regular triangle pose

Trikonasana (triangle pose) with the top arm to the sky

Utthan Pristhasana (lizard pose) variation as lounging lizard

  • Bring outer hip to the ground and roll chest open to the back of the mat
  • Breathe into the side body

Lift hips and pivot feed to the long edge of the mat and spin to the back of the mat.

Utthan Pristhasana (lizard pose)

  • Option to tuck the front shoulder under the knee and curl chin to chest

Malasana (yogic squat) with variations

  • Take hands to heart, OR
  • Take the half-bind, OR
  • Take the full bind

Uttanasana (forward fold)

Tadasana (mountain pose)

Turn around to face the original front of the mat

Urdhva Hastasana (hands to sky)

Uttanasana (forward fold)

Ardha Uttanasana (half lift)

Uttanasana (forward fold)

Adho Mukha Shvanasana (down dog)

Eka pada adho mukha svanasana (3-legged dog)

Urdhva Prasarita Eka Padasana (standing splits) variation

  • Inhale extend lifted leg to the sky with hips stacked
  • Exhale curl knee to standing leg and chin to chest
  • Repeat several cycles

Uttanasana (forward fold)

Tadasana (mountain pose)

Repeat sequence on the other side.

Peak Pose Flow

Compass pose (sundial)

Tittibhasana (firefly)

  • Try several times using blocks under the hands to get the buttock further away from the ground, OR take malasana.

Malasana (yogic squat) variation with forearms behind the knee: this pose compresses the forearm to release the wrist.

*** We never compress the joint; ensure that the forearm is behind the leg. 

Closing Sequence

Supta Virasana (hero’s pose) to release the quadriceps OR,

Virasana (saddle pose)

Utthan Pristhasana (liard pose) take one leg at a time and focus on the front of the back leg.

A hip opener of choice to release the glutes: count 10-breaths on either side

  • Supta Kapotasana (reclined pigeon pose)
  • Eka Pada Rajakapotasana (pigeon pose)
  • Agnistambhasana (double pigeon pose)
  • Gomukhasana (cow face)

Forward fold of choice: take for 10-15 breaths

  • Paschimottanasana (seated forward fold)
  • Baddha Konasana (seated bound angle pose)
  • Upavistha Konasana (seated straddle fold)
  • Supta Baddha Konasana (Cobblers pose)
  • Viparita Karani (legs up the wall, together or wide-legged)

Matsyasana (fish pose) supported with a bolster or two blocks.

Savasana or seated meditation.

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