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A strong Lila Flow class that plays with a variation of mermaid pose from a low lunge. This class works with leg balancing, core, and back body strengthening to build heat and stability in the body. Move through lunges, warriors, side plank, and standing splits before coming to child’s pose to close your practice.

Style: Lila Flow

Duration: 30-minutes

Level: intermediate/advanced

Props: 2 blocks

Focus: back body strengthening, backbends, leg balancing.

Location: Vancouver, BC

Music: Power Center Spotify Playlist

Opening Flow

Tadasana (mountain pose)

Urdvha Hastasana (hands to sky)

Uttanasana (forward fold)

Ardha Uttanasana (half lift)

Anjaneyasana (lunge)

Balasana (child’s pose)

Bhujangasana (cobra pose)

Adho Mukha Shvanasana (down dog)

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

Anjaneyasana (lunge)

Uttanasana (forward fold)

Ardha Uttanasana (half lift)

Uttanasana (forward fold)

Urdvha Hastasana (hands to sky)

Tadasana (mountain pose)

Repeat the same sequence on the other leg.

Wave 1 

Tadasana (mountain pose)

Tadasana Pavanmuktasana (standing knee to chest pose)

Anjaneyasana (lunge)

Adho Mukha Shvanasana (down dog)

Phalakasana (plank pose)

Chaturanga

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 with hands to elbows

  • Inhale and lift the elbows toward the sky
  • Exhale and take your elbows towards the back of your mat
  • Inhale and lift the elbows toward the sky
  • Exhale and take your elbows towards the front of your mat
  • Repeat several cycles

Anjaneyasana (lunge) variation

  • Lower the back knee to the ground
  • Interlace your finger and take your hands to your front thigh
  • Bend deep into your front knee and lower your pelvis
  • Bring your hands to the back of your head and press your head into your palms
  • Breathe into the front line of the body

Anjaneyasana (lunge) variation

  • Take the back knee off the ground
  • Bring your palms to either side of the front foot
  • Hug the inner thighs towards each other
  • Lighten your hands on the ground or take the hands to your waist
  • Breathe into this shape or extend your arms in line with your ears

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

  • Bend your extended knee
  • Stack the hips
  • Stay here and breathe

Urdhva Prasarita Eka Padasana (standing splits) at the back of your mat

Uttanasana (forward fold)

Ardha Uttanasana (half lift)

Phalakasana (plank pose) variation

  • Inhale and hold plank pose
  • Exhale and take both heels to one side
  • Keep your palms on the ground
  • Breathe into your side waist
  • Repeat the same sequence on the other side

**option to do this from the knees on the ground 

Anahatasana (heart pose)

Adho Mukha Shvanasana (down dog)

Uttanasana (forward fold)

Ardha Uttanasana (half lift)

Uttanasana (forward fold)

Urdvha Hastasana (hands to sky)

Tadasana (mountain pose)

Repeat the same sequence on the other leg.

Wave 2 

Utkatasana (chair pose) variation

  • Inhale and lift your arms toward the sky
  • Exhale and twist to one side
  • Inhale back through the center
  • Exhale and twist to the opposite side
  • Repeat several cycles

Uttanasana (forward fold)

Urdvha Hastasana (hands to sky)

Uttanasana (forward fold)

Ardha Uttanasana (half lift)

Phalakasana (plank pose)

Chaturanga

Bhujangasana (cobra pose) OR Urdhva Mukha Shvanasana (upward facing dog)

Adho mukha svanasana (down dog)

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

Anjaneyasana (lunge) variation

  • Lower the back knee to the ground
  • Take your forearm to your front thigh, same arm to leg
  • Bend deep into your front knee and lower your pelvis
  • Bend your back knee and take your hand to your ankle
  • Breathe into the front line of the body
  • Option to move into a mermaid pose with your arms

Anjaneyasana (lunge) variation

  • Take the back knee off the ground
  • Bring your palms to either side of the front foot
  • Hug the inner thighs towards each other
  • Lighten your hands on the ground or take the hands to your waist
  • Breathe into this shape or extend your arms in line with your ears

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

  • Bend your extended knee
  • Stack the hips
  • Stay here and breathe

Urdhva Prasarita Eka Padasana (standing splits) at the back of your mat

  • Bend the knee of the extended leg
  • Take the same hand to the ankle of the lifted leg
  • Bring the lower hand to your calf
  • Stay here and breathe

Uttanasana (forward fold)

Ardha Uttanasana (half lift)

Phalakasana (plank pose) variation

  • Inhale and hold plank pose
  • Exhale and take both heels to one side
  • Keep your palms on the ground
  • Breathe into your side waist
  • Repeat the same sequence on the other side

**option to do this from the knees on the ground 

Anahatasana (heart pose)

Adho Mukha Shvanasana (down dog)

Uttanasana (forward fold)

Ardha Uttanasana (half lift)

Uttanasana (forward fold)

Urdvha Hastasana (hands to sky)

Tadasana (mountain pose)

Repeat the same sequence on the other leg.

Cooling Sequence 

Come to sit on your shins or cross-legged.

Balasana (child’s pose)