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
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
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
Urdhva Hastasana (hands to the sky)
Tadasana (mountain pose)
Utkatasana (chair pose)
Garudasana (eagle pose) variation
Urdhva Hastasana (hands to the sky)
Tadasana (mountain pose)
Cooling Sequence
Malasana (yogic squat) with several options
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.
Uttanasana (forward fold) any variation you prefer, options, including:
Tadasana (mountain pose) to close your practice.