A slow flow yoga class invites you to savor the small and subtle movements with heart and back opening, twists, and hip mandalas. This class features spinal undulations reclined, seated, and standing to connect you with the nuance and motion of the spine. You’ll move through a standing wave featuring lunges, fingerstand cobra, and a rocking plank pose before coming to the ground for several variations of bridge pose.
Remain curious; have no expectations. Curiosity does not have a pull towards one thing; it remains open to the possibility of the moment, of what each breath has to offer.
Soften expectations; stay curious.
Check out the talk with Yoga Therapist Erin Moon on Savoring the Small: Time to Get Curious as part of the Lila Wellness Summit. Read the highlights from the talk in the blog post.
Style: Slow Flow
Duration: 32-minutes
Level: open-levels
Props: 2 blocks
Focus: full-body yoga class with twists, side body lengthening, and heart-opening.
Location: Lila Familia Production Studio, Vancouver, BC
Music: Molasses in Winter Spotify Playlist
Opening Flow
Come to lay on your back.
Close your eyes and connect to Ujayyi breath.
Bend your knees and place the soles of your feet on the ground by your hips.
Anchor your sacrum to the ground and begin to rock your hips side to side.
Gently undulate the pelvis and breathe into the front and back of your hips.
Make the circles with the hips smaller until the movement is barely perceptible.
Standing Flow
Tadasana (mountain pose) variation
Urdvha Hastasana (hands to sky)
Uttanasana (forward fold)
Ardha Uttanasana (half lift)
Anjaneyasana (lunge) variation with 4 movements of lunge from Prana Flow Yoga
Phalakasana (plank pose) variation
Phalakasana (plank pose)
Chaturanga
Bhujangasana (cobra pose) variation
Phalakasana (plank pose)
Adho mukha svanasana (down dog)
Eka pada adho mukha svanasana (three-legged downward dog)
Anjaneyasana (lunge) variation with 4 movements of lunge from Prana Flow Yoga
Uttanasana (forward fold)
Ardha Uttanasana (half lift)
Urdvha Hastasana (hands to sky)
Tadasana (mountain pose)
Repeat the same sequence on the other leg.
**Second set:
Floor Flow
Bitilasana Marjaryasana (cat/cow)
Setu Bandha Sarvangasana (bridge pose) variation
Setu Bandha Sarvangasana (bridge pose) variation with a block under the sacrum.
Savasana or seated meditation to close.