A short vinyasa class featuring Mandala Namaskars to open the hips and heart. This class features oblique and inner thigh strengthening with side plank and eagle pose variations.
Style: Vinyasa
Duration: 22-minutes
Level: intermediate/advanced
Props: none
Focus: hip openers, twists, core strengthening
Location: Vancouver, BC
Music: Ganeshas Universe Spotify Playlist
Meditation
This class opens with a story about Ganesha and invites you to consider who is the center of your universe. Come to stand at the top of your mat and bring your hands to your heart. Close your eyes and take a couple of deep breaths.
Questions to consider:
Wave 1
Tadasana (mountain pose)
Urdhva Hastasana (hands to sky)
Uttanasana (forward fold)
Ardha Uttanasana (half lift)
Anjaneyasana (low lunge)
Skandasana (half squat)
Anjaneyasana (low lunge) facing the back of your mat
Skandasana (half squat) on the other leg
Prasarita Padottanasana (wide-legged standing forward fold)
Adho mukha svanasana (down dog) facing the front of the mat
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 down dog)
Parivrtta Utthita Ashwa Sanchalanasana (revolved lunge) variation
Skandasana (half squat)
Parivrtta Utthita Ashwa Sanchalanasana (revolved lunge) variation facing the BACK of your mat
Skandasana (half squat) on the other leg
Prasarita Padottanasana (wide-legged standing forward fold)
Utkata Konasana (goddess pose) variation
Prasarita Padottanasana (wide-legged standing forward fold) variation with hands clasped at your lower back and extended to the sky.
Anjaneyasana (low lunge) facing the FRONT of your mat.
Uttanasana (forward fold)
Urdhva Hastasana (hands to sky)
Tadasana (mountain pose)
Wave 2
Tadasana (mountain pose)
Urdhva Hastasana (hands to sky)
Uttanasana (forward fold)
Ardha Uttanasana (half lift)
Ashta Chandrasana (high crescent lunge)
Utthan Pristhasana (lizard) lounging variation with the hips facing the side of the mat.
Utthita Parsvakonasana (side angle pose) variation
Do the SAME POSE on the other leg – Utthita Parsvakonasana (side angle pose) variation
Utthan Pristhasana (lizard) lounging variation on the opposite leg.
Ashta Chandrasana (high crescent lunge) facing the BACK of your mat.
Adho mukha svanasana (down dog) facing the front of the mat
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 down dog)
Virabhadrasana II (warrior 2)
Utthita Parsvakonasana (side angle pose)
Trikonasana (triangle pose)
Utthan Pristhasana (lizard) lounging variation.
Utthan Pristhasana (lizard) lounging variation on the opposite leg.
Virabhadrasana II (warrior 2) at the FRONT of your mat.
Utthita Parsvakonasana (side angle pose)
Trikonasana (triangle pose)
Skandasana (half squat) variation from Prana Flow Yoga with Shiva Rea.
Anjaneyasana (low lunge) facing the FRONT of your mat.
Uttanasana (forward fold)
Urdhva Hastasana (hands to sky)
Tadasana (mountain pose)
Wave 3
Utkatasana (chair pose)
Garudasana (eagle) variation
Ashta Chandrasana (high crescent lunge) variation with eagle arms
Parivrtta Utthita Ashwa Sanchalanasana (revolved lunge) variation
Utthita Vasisthasana (side plank pose) spin around, so you’re at the BACK of your mat.
Utthita Vasisthasana (side plank pose) variation with a floating tree OR extend the leg.
Parsva Vasisthasana (supported side plank)
Adho mukha svanasana (down dog) facing the BACK of the mat
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 down dog)
Virabhadrasana II (warrior 2)
Baddha Virabhadrasana II (warrior 2)
Anjaneyasana (low lunge) with palms interlaced at the low back and chest lifted.
Tadasana Pavanmuktasana (standing knee to chest) with palms interlaced.
Repeat the same sequence on the other leg.
Seated meditation or savasana (corpse) to close.