Join Clara and the Lila Vinyasa Yoga Students for a short flow sequence to open the shoulders, side body, and hamstrings. This fluid and dynamic vinyasa is great for anyone feeling lethargic as it works with the water element to break up heavy or stagnant energy. Lunges, warriors, and balancing poses with garudasana (eagle) build strength in the lower body and core. Morning fire brings the heat to start your day and provides a ritual to honor spaciousness and strength in body and mind.

Spotify Playlist: Morning Fire (online)

https://open.spotify.com/playlist/3XJ6C9f3jqzARFvIKWSCNY?si=8240fb83c6594e4e

Style: Vinyasa

Duration: 20-minutes

Level: open-levels

Props: 2 Blocks

Focus: Shoulders, side waist, hamstring lengthening

Location: Lila Familia Production Studio, Vancouver, BC

Opening Meditation

Come to stand at the top of your mat and bring your hands to your heart. Deepen your breath and bring your awareness to the back body; breathe into the back ribs and the back of the heart. Fill up all four parts of the lungs with your breath. Get wider with each inhale and exhale.

The offering for today’s practice is to create more space in the chest and shoulders to open the whole body with the breath.

Flow Sequence

Tadasana (mountain pose)

Urdhva Hastasana (hands to the sky)

Uttanasana (forward fold)

Ardha Uttanasana (half lift)

Anjaneyasana (low lunge) OR Ashta Chandrasana (high lunge pose) variation

• Inhale and reach the arms forward and down
• Exhale and reach the arms back and up
• Draw large circles in one direction to open the shoulders
• Repeat several cycles and move with your breath

Adho Mukha Shvanasana (down dog)

Phalakasana (plank pose)

Chaturanga

Bhujangasana (cobra pose)

Adho Mukha Shvanasana (down dog)

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

Virabhadrasana II  (warrior 2) variation with tug of war arms

• Inhale and reach forward with your fingertips and torso
• Exhale reach backward with your fingertips and torso.
• This action targets the core abdominals and obliques.
• Repeat several cycles with your breath

Utthita Trikonasana  (triangle pose) variation with top arm extended to the sky or over your top ear towards the front of the room.

Ashta Chandrasana (lunge pose) variation with fingertips on the ground.

Uttanasana (forward fold)

Urdhva Hastasana (hands to the sky)

Tadasana (mountain pose)

Repeat the same cycle on the other side.

Standing Sequence

Tadasana (mountain pose)

Urdhva Hastasana (hands to sky)

Utkatasana (chair pose)

Garudasana (eagle pose) variation

• Inhale and lift the elbows and chest
• Exhale and round the spine to take elbows to the knees
• Repeat several cycles

Urdhva Hastasana (hands to the sky)

Tadasana (mountain pose)

Utkatasana (chair pose)

Garudasana (eagle pose) variation

• Inhale and lift the elbows and chest
• Exhale and round the spine to take elbows to the knees
• Repeat several cycles

Urdhva Hastasana (hands to the sky)

Tadasana (mountain pose)

Cooling Sequence

Malasana (yogic squat) with several options

1. Hands at heart,
2. One hand off the side of the mat, one arm extended to the side,
3. Top hand to the back of the head and extend the elbow to the sky,
4. Half bind if you know how to get there,
5. Full bind, if you know how to get there.

Take a forward fold to release before taking the same pose on the other side.

Uttanasana (forward fold) variation to lengthen the outer thigh and hamstrings.

• Walk hands off the top corner of your mat,
• Bend the leg that’s directly behind your fingertips.
• Hold for several breaths before moving to the opposite side of your mat.

Uttanasana (forward fold) any variation you prefer, options, including:

1. Hands on the ground,
2. Hands at opposite elbows,
3. Hands at the back of the head,
4. Hands clasped at the low back,
5. Toe lock.

Tadasana (mountain pose) to close your practice.