Let’s go inside to connect to the part of ourselves that does not change with a short Lila Flow class that opens the side body. You’ll move through leg balancing poses Garudasana (eagle), Ardha Chandrasana (half moon), and Utthita Hasta Padangusthasana (standing hand to foot pose) to build strength and test your balance. This class is themed for Maya, the illusion, and asks that you breathe deep and call upon your divinity, your relationship to your soul.
We are not our thoughts; we are not our emotions; we are not this physical body we inhabit, for all these things are constantly changing. They are part of the illusion that we call Maya. Through your body and breath, you can connect to what is real and true for you to see past the illusion we live in.
Style: Lila Flow
Duration: 32-minutes
Level: open
Props: None.
Focus: side waist lengthening, standing leg balances, twists.
Location: Jericho Beach, Vancouver, BC
Music: Pete Wonder
Take this class without music, here.
Opening Flow
Tadasana (mountain pose)
Urdvha Hastasana (hands to sky)
Uttanasana (forward fold)
Ardha Uttanasana (half lift)
Anjaneyasana (lunge) variation
Adho mukha svanasana (down dog)
Phalakasana (plank pose)
Chaturanga
Utthita Stiti Bhujangasana (finger stand cobra)
Bharmanasana (tabletop pose)
Balasana (child’s pose)
Slide your arms to the back of your mat, so you’re on your knees
Sasangasana (rabbit pose)
Malasana (yogic squat) at the back of your mat
Uttanasana (forward fold)
Urdvha Hastasana (hands to sky)
Tadasana (mountain pose)
Urdvha Hastasana (hands to sky)
Uttanasana (forward fold)
Adho mukha svanasana (down dog)
Eka pada adho mukha svanasana (3-legged downward dog)
Anjaneyasana (lunge)
Uttanasana (forward fold)
Urdvha Hastasana (hands to sky)
Tadasana (mountain pose)
Repeat the same sequence on the other leg.
Wave 1
Utkatasana (chair pose)
Garudasana (eagle pose)
Standing quad stretch
Anjaneyasana (lunge) variation
Eka pada adho mukha svanasana (3-legged downward dog)
Bharmanasana (tabletop) variation
Ardha Chandrasana (half moon pose) variation with a knee on the floor
Ardha Matsyendrasana (seated spinal twist)
Camatkarasana (wildthing) variation with a knee on the floor
Virabhadrasana II (warrior 2 pose)
Trikonasana (triangle pose)
Ardha Chandrasana (half moon pose)
Tadasana (mountain pose)
Repeat the same sequence on the other leg.
Wave 2
Garudasana (eagle pose)
Utthita Hasta Padangusthasana (standing hand to foot pose)
Parsva Urdhva Hastasana (upward salute side bend) variation with legs crossed
Tadasana (mountain pose)
Repeat the same sequence on the other leg.
Transition Flow
Tadasana (mountain pose)
Urdvha Hastasana (hands to sky)
Uttanasana (forward fold)
Ardha Uttanasana (half lift)
Phalakasana (plank pose)
Chaturanga
Bhujangasana (cobra pose) OR Urdhva Mukha Shvanasana (upward facing dog)
Adho mukha svanasana (down dog)
Phalakasana (plank pose)
Chaturanga
Backbend Flow
Setu bandha sarvāṅgāsana (bridge pose)
Urdhva Dhanurasana (wheel pose)
Cooling Flow
A hip opener of choice, options:
Janu sirsasana (head to knee forward bend) with kumbhaka
Breathe normally with longer inhales and exhales. *** Kumbhaka is a form of breath retention; do not do this pranayama if you have difficulty breathing or anxiety. If you do take kumbhaka pranayama, hold to a point where you don’t feel any discomfort.
Benefits of Kumbhaka include:
Savasana or seated meditation to close.