A fluid and dynamic class targets the back body and opens the side waist and spine to prepare for backbends. Strengthen the muscles on the back, abdomen, side body, and inner thighs with leg balancing postures tree and eagle. Develop core strength and target the obliques with side plank pose variations. You’ll move through several variations of Sun Salutations to build heat before coming down to your mat for several backbends with locus and bow pose. Close your class with a seated meditation.

Spotify Playlist: https://open.spotify.com/playlist/1vTZtwXtK7JIoxMfAWpqqn?si=p_ahL4C9SGCiVY9g2XGz3Q

Style: Vinyasa

Duration: 20-minutes

Level: open-levels

Props: none

Focus: back and leg strengthening, spine, chest, and hip opening for backbends.

Location: Lila Familia Production Studio, Vancouver, BC

Opening Meditation

Come to stand at the top of your mat with your hands in prayer at your heart.

Close your eyes and deepen your breath. Ask yourself, “how would I like to greet the day? How do I want to greet my body? How will I open my practice? What sort of connection do I seek today?”

Flow Sequence 1

Tadasana (mountain pose)

Urdhva Hastasana (hands to sky)

Uttanasana (forward fold)

Ardha Uttanasana (half lift)

Anjaneyasana (low lunge) with hands in a prayer overhead.

Adho mukha svanasana (down dog)

Phalakasana (plank pose)

Chaturanga

Bhujangasana (cobra pose) on fingertips

Bhujangasana (cobra pose)

Phalakasana (plank pose)

Adho mukha svanasana (down dog)

Eka pada adho mukha svanasana (3-legged downward dog)

Ashta Chandrasana (high lunge)

Uttanasana (forward fold) variation with hands interlaced at the back.

Urdhva Hastasana (hands to sky)

Tadasana (mountain pose)

Repeat the same sequence on the other leg.

Flow Sequence 2

Tadasana (mountain pose)

Utkatasana (chair pose) variation

• Inhale and take the arms overhead
• Exhale and take ribs to thighs with fingertips behind you

Uttanasana (forward fold)

Ardha Uttanasana (half lift)

Anjaneyasana (low lunge) variation flowing with a side waist stretch.

Bharmanasana (tabletop) variation

• Extend  a leg out behind you,
• Extend the opposite arm to the front 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) variation

• Create a diagonal from the heel to your fingertips
• Inhale and take the arms out to the side and up,
• Exhale and take your arms down and forward.

Urdhva Prasarita Eka Padasana (standing splits)

Vrikshasana (tree pose)

Garudasana (eagle pose) variation

• Keep the legs laced for eagle,
• Take your arms to a cactus shape on either side,
• Lower your torso, so you’re on a diagonal.

Tadasana (mountain pose) transition to step the opposite leg to the back of your mat.

Ashta Chandrasana (high lunge) variation with a side waist stretch

Bharmanasana (tabletop) variation

• Extend  a leg out behind you,
• Extend the opposite arm to the front of your mat.

Vasisthasana (side plank pose) variation with a knee on or off the ground.

Phalakasana (plank pose)

Chaturanga

Bhujangasana (cobra pose) or Urdhva Mukha Shvanasana (upward dog)

Adho mukha svanasana (down dog)

Uttanasana (forward fold)

Ardha Uttanasana (half lift)

Uttanasana (forward fold)

Urdhva Hastasana (hands to sky)

Tadasana (mountain pose)

Repeat the same sequence on the other leg.

Floor Sequence

Phalakasana (plank pose)

Salabhasana (locust pose) variation

• Lift the opposite arm and leg from the ground with the torso.

Salabhasana (locust pose)

Dhanurasana (bow pose)

Marjaiasana/Bitilasana (cat/cows)

Sit back on your heels

Close with a seated meditation, or come to recline on your back.