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:
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
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
Trikonasana (triangle pose) with the top arm to the sky
Utthan Pristhasana (lizard pose) variation as lounging lizard
Lift hips and pivot feed to the long edge of the mat and spin to the back of the mat.
Utthan Pristhasana (lizard pose)
Malasana (yogic squat) with variations
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
Uttanasana (forward fold)
Tadasana (mountain pose)
Repeat sequence on the other side.
Peak Pose Flow
Compass pose (sundial)
Tittibhasana (firefly)
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
Forward fold of choice: take for 10-15 breaths
Matsyasana (fish pose) supported with a bolster or two blocks.
Savasana or seated meditation.