A playful 60-minute vinyasa class works with shoulder and back strengthening as you prepare for inversion with pincha mayurasana. This class includes leg balancing and core work with Forrest-style sit-ups using a yoga block between the thighs. Backbends bridge and wheel pose prep the body for Dwi Pada Viparita Dandasana (upward-facing two-foot staff pose) as the peak posture. This class works with the sun, specifically the solar plexus, to illuminate the light and power within.
Style: Vinyasa
Duration: 60-minutes
Level: open
Props: 2 blocks
Focus: heart and shoulder opening with pincha mayurasana as the peak pose.
Location: Vancouver, BC
Music: Power Center Spotify Playlist
Meditation and Intention Setting
Come to a tall seat using as many or few props as you prefer.
Place your palms on your solar plexus, just below the ribs and above the navel.
Close your eyes and begin to breathe deeply into your body.
Summer Solstice is a time to come out of our little cocoons and caves and move out into the world. It is a time to manifest what is inside, outward. It is the time to honor the sun and express gratitude for our life.
May we feed our flames, our own Agni (fire) so we can move forth into the world with more clarity and vitality.
Your question to sit with:
What will you choose to bring forth into the world?
Mantra
Ram = the bija seed mantra for the solar plexus.
Movement
10 breathes to move as you like:
Anahatasana (heart pose)
Salamba Bhujangasana (sphynx pose) with neck rolls
Bujangasana (cobra)
Adho muka svanasana (down dog)
Uttanasana (forward fold)
Tadasana (mountain)
Sun Salutations
Tadasana (mountain pose)
Urdvha hastasana (hands to sky)
Uttanasana (forward fold)
Ardha Uttanasana (halfway lift)
Ajanayasana (lunge) variation
Adho muka svanasana (down dog)
Phalakasana (plank pose)
Chaturanga
Bujangasana (cobra)
Adho muka svanasana (down dog)
Eka pada adho mukha svanasana (3-legged downward dog)
Anjanayasana (lunge) low lunge with hands to sky
Utanasana (forward fold)
Ardha Uttanasana (halfway lift)
Urdvha hastasana (hands to sky)
Tadasana (mountain pose)
Repeat the same sequence on the other leg.
Wave 1
Utkatasana (chair pose)
Uttanasana (forward fold)
Ardha Uttanasana (halfway lift)
Ajanayasana (lunge) high crescent variation
Adho muka svanasana (down dog)
Phalakasana (plank pose)
Chaturanga
Bujangasana (cobra)
Adho muka svanasana (down dog)
Eka pada adho mukha svanasana (3-legged downward dog)
Virabhadrasana II (warrior 2 pose) with tug-of-war
Trikonasana (triangle pose)
Utthita Trikonasana (extended triangle pose)
Ajanayasana (lunge) low variation
Ardha hanumanasana (half splits)
Ajanayasana (lunge)
Utanasana (forward fold)
Ardha Uttanasana (halfway lift)
Urdvha hastasana (hands to sky)
Tadasana (mountain pose)
Repeat the same sequence on the other leg.
** After the Second Set
Anahatasana (heart pose) with a block under your elbows.
Come to lay down on your back with your knees bent:
Set your block aside and place your feet on the ground.
Rock up to a seat and move onto your hands and knees
Ardha pincha mayurasana (dolphin down dog)
Balasana (child’s pose)
Wave 2
Adho muka svanasana (down dog)
Eka pada adho mukha svanasana (3-legged downward dog)
Virabhadrasana II (warrior 2 pose)
Utthita Parsvakonasana (extended side angle pose)
Ajanayasana (lunge) low variation
Adho muka svanasana (down dog)
Phalakasana (plank pose)
Chaturanga
Bujangasana (cobra)
Adho muka svanasana (down dog)
Repeat the same sequence on the other leg.
Standing Poses
Utkatasana (chair pose)
Tadasana (mountain)
Take a chair with eagle legs on the other side.
Urdvha hastasana (hands to the sky)
Uttanasana (forward fold)
Ardha Uttanasana (halfway lift)
Phalakasana (plank pose)
Chaturanga
Bujangasana (cobra)
Adho muka svanasana (down dog)
Backbend Poses
Come to a seat and lay down on your back
Setu Bandha Sarvangasana (bridge pose)
Urdhva Dhanurasana (wheel pose)
Dwi Pada Viparita Dandasana (upward-facing two-foot staff pose)
Cooling Poses
Ananda Balasana (happy baby pose)
Parsvottanasana (pyramid pose) with crossed legs to access the outer hips and the IT band.
Balasana (child’s pose)
An inversion of choice:
Viparita Karani (legs up the wall)
Sarvāṅgāsana (shoulder stand)
Sirsasana A (headstand)
Ananda Balasana (happy baby pose)
Savasana or seated meditation to close.