A short Hatha class that stimulates the third chakra, Manipura, through twists and pranayama. You’ll move through lunges, forward folds, and Kumbhaka (breath retention). This class opens and closes with a brief meditation.

Style: Hatha

Duration: 23-minutes

Level: open

Props: 2 Blocks.

Focus: Twists

Location: Vancouver, BC

Music: Meet Yourself Spotify Playlist

Meditation

Come to a seat of your choice and close your eyes.

Think of a time when you truly connected with someone and shared how you felt. What did you say? How were you received, and did you reciprocate? What did you see in yourself? What did you experience through and with this other person?

Kashmir Shaivism is a nondualist tradition of Shaiva-Shakta Tantra. Through intimacy, be it friendship or romantic, we meet ourselves and learn to express our vulnerabilities. The Kashmir Shaivism philosophy states that we do so much of this work on our own, though we experience the practice when we have an intimate relationship with others.

Mantra

Aum 3x

Lokah Samastah Sukhino Bhavantu

Meaning: May All Beings Everywhere Be Happy and Free

Movement

Balasana (child’s pose)

Bharmanasana (table top)

Marjaiasana/Bitilasana(cat/cow)

Bharmanasana (table top)

Wave 1

Adho muka svanasana (down dog)

Come to your shins at the back of your mat

• Inhale and take your palms overhead
• Exhale and take your prayer to your heart
• Repeat three cycles

Anjaneyasana (lunge) variation

• Inhale and lift your chest as you bend deeply into the front leg
• Exhale and straighten your front leg as you take your palms to the earth
• Repeat this flow five times

Anjaneyasana (lunge) variation

• Inhale and draw your hands forward and up
• Exhale and twist, taking your arms wide to either side
• Repeat this flow five times

Come to your shins at the back of your mat

• Curl your toes under and sit back on your heels
• Inhale for 6 counts
• Hold for 4 counts
• Exhale for 8 counts

*Place a block under your seat if this position does not work for you.

Repeat the same sequence on the other leg.

Wave 2

Adho muka svanasana (down dog)

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

Anjaneyasana (lunge)

Parivrtta Utthita Ashwa Sanchalanasana (revolved lunge)

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

• Stack your hips and take your heel to your bum
• Root your bottom heel toward the ground
• Breathe into your side body

Repeat the same sequence on the other leg.

Floor Poses

Janu Sirsasana (head-to-knee) with Kumbhaka (breath retention)

• Take five cycles of Kumbhaka on one side and then switch to the other leg.

Pashchimottanasana (seated forward fold) OR Baddha Konasana (seated bound angle)

Seated meditation or savasana to close.