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
Anjaneyasana (lunge) variation
Anjaneyasana (lunge) variation
Eka pada adho mukha svanasana (3-legged downward dog) variation
Urdhva Prasarita Eka Padasana (standing splits) at the back of your mat
Uttanasana (forward fold)
Ardha Uttanasana (half lift)
Phalakasana (plank pose) variation
**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
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
Anjaneyasana (lunge) variation
Eka pada adho mukha svanasana (3-legged downward dog) variation
Urdhva Prasarita Eka Padasana (standing splits) at the back of your mat
Uttanasana (forward fold)
Ardha Uttanasana (half lift)
Phalakasana (plank pose) variation
**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)
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