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Light Plank (58-mins) Vinyasa

A fluid and powerful vinyasa practice that builds towards Hanumanasana (full-splits), this class includes twists, leg balancing, inversions, and Bastrika breath. Bastrika breath helps to clear stagnant energy before you begin to practice. This class opens with a short mantra and ends with two backbends, locust and bow pose. This class has you move through plank and Vasisthasana (side plank pose) with variations in toe-lock to test your tapas (discipline) and strength!

So much of this practice is about making space in the body and mind so we can better hear the innate wisdom we have within.

Style: Vinyasa

Duration: 58-mins

Level: open

Props: 2 blocks

Focus: core with side plank pose in toe lock as the peak.

Location: Lila Familia Production Studio, Vancouver, BC

Spotify Playlist: Blossoming Lotus

Pranayama 

Bastrika Breath or Bellows Breath

This style of pranayama works to energize and clear slow or stagnant energy. Do this pranayama at any time of the day to stimulate the flow of Prana.

How to do it:

  • Come to a seat and place your palms on your thighs
  • Inhale and arch the spine, taking your hands to your hips
  • Exhale and round the spine, taking your hands down to your knees

Mantra

Om Shri Gurave Namaha

“Blessings and salutations to the bringing of light; may I recognize and honour thee.”

May I welcome the teacher within; may I take this opportunity to connect to my inner light and receive my innate wisdom.

Movement

10-15 breaths 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 Tadasana at the top of your mat.

2x Sun Salutations 

Tadasana (mountain pose)

Urdvha Hastasana (hands to sky)

Uttanasana (forward fold)

Ardha Uttanasana (half lift)

Anjaneyasana (lunge)

Adho mukha svanasana (down dog)

Phalakasana (plank pose)

Chatarunga

Bhujangasana (cobra pose)

Adho mukha svanasana (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 starting on the opposite leg.

Wave 1

Tadasana (mountain pose)

Tadasana Janu Hastasana (standing hand to knee pose) variation with extended leg wide

Virabhadrasana II (warrior 2 pose)

Trikonasana (triangle pose)

Phalakasana (plank pose)

Vasisthasana (side plank pose) variation with a knee on the ground

Ardha Chandrasana (half moon) variation with a knee on the ground

  • Inhale and extend your lifted arm and leg away from your torso
  • Exhale and

Adho mukha svanasana (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)

Anjaneyasana (lunge)

Parivrtta Ashtachandrasana (revolved lunge pose)

Eka pada adho mukha svanasana (3-legged downward dog) variation with stacked hips

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)

Tadasana Janu Hastasana (standing hand to knee pose)

Utthita Hasta Padangusthasana (standing extended hand to foot pose)

Virabhadrasana II (warrior 2 pose)

Utthita Parsvakonasana (extended side angle pose)

Adho mukha svanasana (down dog)

Vasisthasana (side plank pose)

Adho mukha svanasana (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)

Anjaneyasana (lunge)

Parivrtta Ashtachandrasana (revolved lunge pose)

Eka pada adho mukha svanasana (3-legged downward dog) variation with stacked hips

Parsva Vasisthasana (side plank pose)

Anjaneyasana (lunge)

Ardha Hanuman (half splits pose)

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

  • Lengthen your extended leg
  • Press your palms down
  • Look forward
  • Take little hops with your bottom foot forward and back
  • Take 3-5 hops

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.

Peak Flow

Adho mukha svanasana (down dog)

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

Anjaneyasana (lunge)

Ardha Hanuman (half splits pose)

Hanumanasana (full splits pose)

Utthita Vasisthasana (side plank pose) variation with toe-lock

Adho mukha svanasana (down dog)

Phalakasana (plank pose)

Chaturanga

Bhujangasana (cobra pose)

Adho mukha svanasana (down dog)

Repeat the same sequence on the opposite leg.

Floor series

Shalambasana (locust pose)

Dhanurasana (bow pose)

Pavanamuktasana (wind-relieving pose)

Ardha Ananda Balasana (half happy baby pose)

Jathara Parivartanasana (reclined spinal twist pose)

Repeat the three postures from your back on the other leg.

Sarvangasana (shoulder stand) OR Viparita Karani (legs up the wall)

Ananda Balasana (happy baby pose)

Savasana (corpse pose)

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