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Practice with Clara

Look Underfoot (32-mins) Slow Flow

About

You’ll move through warriors, twists, and backends in a spicy slow flow class that focuses on oblique and abdominal strengthening before inversions.

Style: Slow Flow

Duration: 30-minutes

Level: open-levels

Props: none

Focus: oblique/core strengthening, hamstring lengthening, inversions.

Location: Whistler, BC

Music: Look Underfoot Spotify Playlist 

Meditation 

Come to stand at the top of your mat.

Close your eyes and breathe deeper into your body.

Quote to anchor the practice: 

“The lesson that life constantly enforces is ‘Look underfoot. You are always nearer to the true sources of your power than you think. The lure of the distant and the difficult is deceptive. The great opportunity is where you are. Don’t despise your own place and hour. Every place is the center of the world.”

– Naturalist John Burroughs.

Wave 1

Tadasana (mountain pose)

Urdhva Hastasana (hands to sky)

Uttanasana (forward fold)

Ardha Uttanasana (half lift)

Anjaneyasana (low lunge)

Balasana (child’s pose)

Seated heart-opener

Bhujangasana (cobra pose)

Adho mukha svanasana (down dog)

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

Anjaneyasana (low lunge)

Uttanasana (forward fold)

Urdhva Hastasana (hands to sky)

Tadasana (mountain pose)

Repeat the same sequence on the other leg.

Wave 2

Tadasana (mountain pose)

Utkatasana (chair) flowing variation

  • Inhale and sweep the palms overhead
  • Exhale and take your arms forward and back, sitting lower in the chair
  • Repeat three cycles

Urdhva Hastasana (hands to sky)

Virabhadrasana II (warrior 2) variation from Prana Flow yoga

  • Inhale and move into a peaceful warrior
  • Exhale and move into a modified side angle pose

Adho mukha svanasana (down dog)

Phalakasana (plank pose)

Chaturanga

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

Adho mukha svanasana (down dog)

Virabhadrasana II (warrior 2) variation from Prana Flow yoga

  • Inhale and move into a peaceful warrior
  • Exhale and move into a modified side angle pose

Ardha hanuman (half splits)

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

Urdhva Prasarita Eka Padasana (standing splits)

Virabhadrasana III (warrior 3)

Marichyasana (seated spinal twist)

Upavistha Ardha Kapotasana (seated pigeon pose)

Core work reclined

  • Keep one heel extended to the sky and lower the other, so it hovers from the ground.
  • Inhale and curl your head and shoulders up from the ground
  • Exhale and slowly lower
  • Repeat several cycles

Rock and roll a few times on your back

Adho mukha svanasana (down dog)

Phalakasana (plank pose)

Chaturanga

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

Adho mukha svanasana (down dog)

Hop to the top of your mat

Uttanasana (forward fold)

Urdhva Hastasana (hands to sky)

Tadasana (mountain pose)

Repeat the same sequence on the other leg.

Floor Series 

Sirsasana A (headstand) OR Viparita Karani (legs up the wall)

Sarvāṅgāsana (shoulder stand)

Setu Bandha Sarvangasana (bridge)

Utthan Pristhasana (lizard pose)

Balasana (child’s pose), Savasana (corpse pose), or seated meditation to close.