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Practice with Clara

It Ain’t Over (33-min) Hatha

It Ain’t Over Hatha is a yoga class to express the soles of the feet, shoulders, and hips relieves tension for those who sit for longer periods. Open practice with arm circles in a moving meditation. Massage the soles of the feet with a tennis ball. Gentle twists, hip stretching, and inner thigh lengthening create space in the lower body. Close practice with breathwork on your back to relax into the breath and a Kundalini Mantra.

Questions to sit with during class:

  • Where are you at in your cycle?
  • How do you want to shift?
  • How will you get comfortable with where you are?

Style: Hatha Yoga

Duration: 30-minutes

Level: open

Props: 2 Blocks, 1 tennis/massage ball.

Focus: foot and shoulder massage.

Location: Vancouver, BC

Music: Spotify playlist 

Sequence

Come to stand in the middle of your mat.

Take your feet wider than hip distance.

Create large arm circles going forward and backward.

Breathe into your side waist as you move.

Prasarita Padottanasana (Wide-Legged Standing Forward Bend) – flowing variation

Come to stand and use a ball under the sole of each foot.

Roll the ball by drawing circles with the arch of the foot.

*If you do not have a ball, use the edge of a yoga block.

Bidalasana/Bitalasana (cat/cow pose)

Parighasana (gate pose) variation with a side waist stretch

Come to a seat on your shins with your toes tucked.

Come to a seat with your legs extended in front of you for ankle rolls.

Seated with knees bent and slowly windshield wipe your knees from left to right.

Deer pose or 90-90 legs

  • Come to sit on your mat.
  • Take one leg forward and align the shin with the top edge of your mat
  • Take the opposite leg to the side and align the shin with the long edge of your mat
  • Bow forward over your front shin
  • Option to take your hands to one side for a side waist stretch/deeper twist

Benefits of deer pose:

  • Improves hip mobility
  • Aids in digestion and bloating
  • Stimulates gallbladder, liver, and kidney meridians

Spinal roll down onto your back.

Pause for a moment, reclined to feel your breath in the back of your ribs.

Slowly roll up to your seat; engage the abdominal wall by drawing the belly inwards.

Baddha Konasana (seated bound angle pose) variation with blocks under knees.

Come to lay on your back with your knees together and your feet wide.

Pranayama

Place your hands on your lower abdomen.

  • Inhale and breathe into your palms; allow the belly to rise.
  • Exhale and allow the stomach to soften and your palms to lower.
  • Breathe deeply in this pose or extend the legs for traditional savasana.

Savasana (corpse pose)

Kundalini Mantra

May the long time sun

Shine upon you,

All love surround you,

And the pure light within you

Guide your way on.