A strong vinyasa, this class features leg balancing, glute strengthening, and backbends to create a full-bodied and well-rounded experience. Core work, psoas release, and shoulder opening are featured to prepare the body for bridge and wheel pose.
Mantra for class – may you connect to the wisdom that is not seen; may you connect to the wisdom of what is felt.
Style: Vinyasa
Duration: 60-minutes
Level: intermediate/advanced
Props: 2 blocks
Focus: core, leg balancing, backbends, shoulder opening
Location: Vancouver, BC
Music: Our Raft Spotify Playlist
Meditation
Come to a seat of your choice and close your eyes. Notice what you are arriving to your mat with. How can you honor what is felt over what is seen?
Questions to sit with:
Three sounds of Aum open the class together.
Bharmanasana (tabletop) variations
Adho Mukha Shvanasana (down dog) variation
Uttanasana (forward fold)
Tadasana (mountain pose)
Wave 1
Tadasana (mountain pose)
Urdvha Hastasana (hands to sky)
Uttanasana (forward fold)
Ardha Uttanasana (half lift)
Anjaneyasana (lunge)
Balasana (child’s pose)
Bidalasana (cat pose)
Bitilasana (cow pose)
Adho mukha svanasana (down dog)
Phalakasana (plank pose)
Ashtangasana (eight-pointed pose)
Bhujangasana (cobra pose)
Adho mukha svanasana (down dog)
Eka pada adho mukha svanasana (3-legged downward dog)
Anjaneyasana (lunge)
Parivrtta Utthita Ashwa Sanchalanasana (revolved lunge) variation
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
Tadasana (mountain pose)
Utkatasana (chair pose) variation
Urdvha Hastasana (hands to sky)
Uttanasana (forward fold)
Ardha Uttanasana (half lift)
Anjaneyasana (lunge) variation
Eka pada adho mukha svanasana (3-legged downward dog) variation
Eka Pada Phalakasana (one-legged plank) variation
Phalakasana (plank pose)
Chaturanga
Bhujangasana (cobra pose)
Adho mukha svanasana (down dog)
Eka pada adho mukha svanasana (3-legged downward dog)
Virabhadrasana II (warrior 2) variation with Durgas sword
Trikonasana (triangle pose)
Anjaneyasana (lunge) variation
Virabhadrasana III (warrior 3) variation
Vrikshasana (tree pose) variation
Uttanasana (forward fold) variation with toes crisscrossed
Uttanasana (forward fold) with your feet side by side
Ardha Uttanasana (half lift)
Phalakasana (plank pose) – hold for 5-8 breaths
** The second set take Utthita Vasisthasana (side plank)
Chaturanga
Bhujangasana (cobra pose)
Adho mukha svanasana (down dog)
Uttanasana (forward fold)
Urdvha Hastasana (hands to sky)
Tadasana (mountain pose)
Repeat the same sequence on the other leg.
Backbends
Salambasana (locust pose)
One more backbend of choice for 8 breaths, options:
Floor Poses
6 breaths to move as you like to release the backbend:
A hip opener of your choice for 12 breaths:
An inversion of choice for 2 mins:
Savasana or seated meditation to close.