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Maya (32-min) Lila Flow Yoga

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

  • Inhale and take the arms overhead
  • Exhale and take the arms down by your sides, chin to your chest
  • Repeat several cycles

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

  • Inhale and take the arms overhead
  • Exhale and lower one arm to your side
  • Inhale and reach up through center both arms overhead
  • Exhale and lower the opposite arm to your side
  • Repeat several cycles

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

  • Take the opposite hand to your heel
  • Reach the other hand to the sky

Anjaneyasana (lunge) variation

  • Take one arm to your side
  • Take the opposite arm over the head for the side waist stretch

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

Bharmanasana (tabletop) variation

  • Keep one leg extended
  • Take the opposite arm forward in line with your ear

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

  • Lower to belly and flip over onto your back.

Backbend Flow

Setu bandha sarvāṅgāsana (bridge pose)

Urdhva Dhanurasana (wheel pose)

Cooling Flow

A hip opener of choice, options:

  1. Supta Kapotasana (reclined pigeon pose)
  2. Kapotasana (pigeon pose)
  3. Gomukasaka (cow face)

Janu sirsasana (head to knee forward bend) with kumbhaka

  • Inhale and lift the head up
  • Exhale and stick out your tongue
  • Hold the breath out and take the chin to chest
  • Hold to the point that works
  • Take several cycles
  • Repeat on the other leg

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:

  • Better oxygenation to improve overall health and concentration occurs when we retain the breath as it increases the carbon dioxide level. This event activates the respiratory center in the brain and leads to a greater exchange of oxygen.
  • Improvement of lung capacity
  • Strengthening of the diaphragm

Savasana or seated meditation to close.

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