To the dance of life, to feel our own rhythm.
A fluid vinyasa yoga class expresses the entire body through movement and breath. This class opens with moving meditation and simple stretching for the side waist and pelvis. Sun salutations and a sequence with leg balancing, twists, and hip opening create space and strength in the body. This class features a poem by Hafiz.
Poem to anchor your practice:
Forever Dance by Hafiz
I am happy even before I have a reason.
I am full of Light even before the sky
Can greet the sun or the moon.
Dear companions,
We have been in love with God
For so very, very long.
What can we now do but Forever
Dance!
Style: Vinyasa Yoga
Duration: 55-minutes
Level: open
Props: Blocks
Focus: hip openers, full body
Location: Vancouver, BC
Music: Forever Dance Spotify Playlist
Moving Meditation
Come to stand at the top of your mat and take your feet wide.
Inhale and take one arm over your head for a side waist stretch for a few breaths.
Reach both arms overhead and then repeat on the opposite side.
Use this time to dance with your breath and connect to each movement with an inhale or exhalation.
Pranic Moving Meditation
Pranic moving meditation from Pana Flow Yoga
Opening Poses
Utkata Konasana (goddess pose) variation with a twist
Ardha Kati Chakrasana (standing side waist stretch)
Why we stretch the side body:
Utkata Konasana (goddess pose) variation with cactus arms
Utkata Konasana (goddess pose) variation with arms extended
2x Sun Salutations
Tadasana (mountain pose)
Urdvha Hastasana (hands to sky)
Uttanasana (forward fold)
Ardha Uttanasana (half lift)
Anjaneyasana (lunge) variation
Balasana (child’s pose)
Bidalasana (cat pose)
Ashtangasana (eight-pointed pose)
Bhujangasana (cobra pose)
Adho mukha svanasana (down dog)
Eka pada adho mukha svanasana (3-legged downward dog)
Anjaneyasana (lunge) variation
Anjaneyasana (lunge)
Uttanasana (forward fold)
Ardha Uttanasana (half lift)
Uttanasana (forward fold)
Urdvha Hastasana (hands to sky)
Tadasana (mountain pose)
Repeat the same sequence starting on the opposite leg.
Wave 1
Tadasana (mountain pose)
Urdvha Hastasana (hands to sky)
Uttanasana (forward fold)
Ardha Uttanasana (half lift)
Anjaneyasana (lunge)
Adho mukha svanasana (down dog)
Phalakasana (plank pose)
Chatarunga
Bhujangasana (cobra pose) OR Urdhva Mukha Shvanasana (upward facing dog)
Adho mukha svanasana (down dog)
Eka pada adho mukha svanasana (3-legged downward dog)
Virabhadrasana II (warrior 2 pose) variation
Utthita Parsvakonasana (extended side angle pose)
Anjaneyasana (lunge)
Marichyasana (seated spinal twist)
Kapotasana (pigeon pose)
Eka pada adho mukha svanasana (3-legged downward dog)
Anjaneyasana (lunge)
Utthita Hasta Padangusthasana (standing hand to foot pose) variation
Ardha Kati Chakrasana (standing side waist stretch) variation with crossed toes
Uttanasana (forward fold) variation with crossed toes
Uttanasana (forward fold)
Ardha Uttanasana (half lift)
Uttanasana (forward fold)
Urdvha Hastasana (hands to sky)
Tadasana (mountain pose)
Repeat the same sequence starting on the opposite leg.
Floor Series
Malasana (yogic squat)
Backbend of choice for 10 breaths:
Setu Bandha Sarvāṅgāsana (bridge) OR Urdhva Dhanurasana (wheel)
Agnistambhasana (double pigeon pose)
Pranayama – Nadi Shodhana, aka alternate nostril breathing
Nadi Shodhana set up:
Nadhi Shodhana how-to:
Nadhi Shodhana benefits:
This style of pranayama carries more oxygen to the blood than regular breathing; it also soothes the nervous system, helps create calm in the body and mind, and balances the subtle body. Nadi Shodhana lowers the heart rate and reduces stress and anxiety as it purifies the subtle energy channels so the Prana (breath, life-force) can flow with ease.
Two energy lines traverse Shusumna—the spine—called Ida and Pingala. Sushumna is the body’s central channel and largest energy line. It is the home to the seven chakras. Ida and Pingala represent the other two main energy lines that move from the base of the spine to the crown of the head. These two energy lines refer to the right and left sides of the brain; through these energy lines, or Nadis, we create balance in the body and connect the two hemispheres through the breath.
Pingala represents solar energy, masculine, extroverted, bright, left hemisphere.
Ida represents lunar energy, feminine, introverted, dark, right hemisphere.
We need both energies to be whole. We need both energies to feel balanced in body and mind. When we connect such dualistic expressions, we create our reality. Without the opposition of the other, there is no creation story.
Seated meditation or savasana to close.