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Practice with Clara

Integrate and Transform (58-mins) Vinyasa – Audio Only

About

A vigorous vinyasa practice features core and leg strengthening to prepare you for deep backbends; this class works toward Dhanurasana (bow) as the peak pose.

Style: Vinyasa

Duration: 58-minutes

Level: intermediate/advanced

Props: 2 blocks

Focus: Backbends

Location: Vancouver, BC

Music: Spotify Playlist Integrate and Transform

Mantra & Meditation 

Come to a tall seat and close your eyes. Take a few deep breaths to arrive.

Mahamrityunjaya Mantra

From the Rig Veda, this mantra is to Shiva—the auspicious one—and is considered one of the most powerful healing mantras.

Om Tryambakam Yajamahe

Sugandhim Pushtivardhanam

Urvarukamiva Bandhanan

Mrityor Mukshiya Maamritat

Meaning:

Oh Three-Eyed Shiva, Lord of the Merciful, Fragrant One,

​​May You Grant Us Immortality

As the Cucumber is Severed From the Vine

May We Remain Connected to the Immortal.

Movement

Balasana (child’s pose)

10-15 breath to move as you like, options:

  • Balasana (child’s pose)
  • Adho Mukha Shvanasana (down dog)
  • Uttanasana (forward fold)
  • Bidalasana (cat pose)
  • Bitilasana (cow pose)

Come to Uttanasana (forward fold) at the front of your mat for five breaths.

Tadasana (mountain pose)

Wave 1 

Tadasana (mountain pose)

Urdvha Hastasana (hands to sky)

Uttanasana (forward fold)

Ardha Uttanasana (half lift)

Anjaneyasana (lunge) variation with back knee lowered

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

  • Inhale and come to phalakasana (plank) with nose to knee
  • Exhale and move to Eka pada adho mukha svanasana (3-legged downward dog)
  • Repeat four times.

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

Adho mukha svanasana (down dog)

Phalakasana (plank)

Chaturanga

Bhujangasana (cobra pose) from fingertips

Adho mukha svanasana (down dog)

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

Anjaneyasana (lunge)

Parivrtta Utthita Ashwa Sanchalanasana (revolved lunge) with wide arms

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)

  • Inhale and take your arms a little higher
  • Exhale and sit low as you bring your palms to prayer
  • Inhale and hook your thumbs as you stand up
  • Exhale and bow forward and fold

Uttanasana (forward fold) variation with palms clasped at your sacrum

Utkatasana (chair) variation with palms clasped

Anjaneyasana (lunge) variation with palms clasped

  • Lower your back knee to the ground
  • Keep your hands clasped at your back
  • Take your chin to your chest
  • Lift from your sternum and breathe into your front body
  • Option to take hands to the back hamstring
  • Stay here for five breaths

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

  • Inhale and come to phalakasana (plank) and draw the knee of your extended leg to the opposite tricep.
  • Hold your knee to your elbow and lift your hips to activate the obliques.
  • Stay here and breathe for five breaths.
  • Option to lower the back knee.

Patita Tarasana (fallen triangle)

Adho mukha svanasana (down dog)

Phalakasana (plank)

Chaturanga

Bhujangasana (cobra pose) OR Urdhva Mukha Svanasana (upward dog)

Adho mukha svanasana (down dog)

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

Anjaneyasana (lunge)

Parivrtta Utthita Ashwa Sanchalanasana (revolved lunge) with wide arms

  • Press the front heel down to activate the legs
  • Hug your inner thighs towards each other
  • Look down at the palm on the ground and lighten your fingertips on the earth.
  • Stay here or move into a prayer palms.

Parivrtta Utthita Ashwa Sanchalanasana (revolved lunge)

Ardha Hanumanasana (half splits pose)

Urdhva Prasarita Eka Padasana (standing splits pose)

Tadasana Janu Hastasana (standing hand to knee pose)

Natarajasana (dancing Shiva) variation

  • Take your lifted foot to your heel and grasp your ankle with the same palm
  • Take the opposite hand to the sky
  • Kick your foot into your hand and draw your pubic bone toward your belly
  • Lift from the center of your chest and get long from crown to lowered heel
  • Hug both legs towards the midline
  • Inhale and stay as you are, lengthening in two opposite directions
  • Exhale and bring your bent knee to the extended palm
  • Inhale and extend
  • Exhale and bring your hand to your knee
  • Repeat three times

Utthita Hasta Padangusthasana (Extended Hand-to-Big-Toe Pose) variation

  • Keep the knee bent or extend the leg
  • Take the hands to the sky
  • Hold for five breaths.

Tadasana (mountain pose) variation on tip toes

Prapadasana (toe balance pose)

Uttanasana (forward fold)

Urdvha Hastasana (hands to sky)

Tadasana (mountain pose)

Repeat the same sequence on the other leg.

Floor Series 

Dhanurasana (bow) variations

  1. Single arm and leg bow pose.
  2. Bow with thighs pressed on the ground.
  3. Bow with thighs lifted.

Supta Matsyendrasana (supine spinal twist)

Ananda Balasana (happy baby)

Inversion of choice for 2-mins:

  • Viparita Karani (legs up the wall)
  • Sarvāṅgāsana (shoulder stand)
  • Sirsasana A (headstand)

Savasana or seated meditation to close.