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
Urdhva Hastasana (hands to sky)
Virabhadrasana II (warrior 2) variation from Prana Flow yoga
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
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
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.