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Morning Opener (22-mins) Vinyasa

Join Clara and the Lila Vinyasa Yoga Students for a short flow sequence to open the chest, shoulders, side body, and hips. Connect to breath and flow smoothly through dynamic vinyasa sequence to connect to the second chakra and the water element. This class features Sun Salutations, twists, lunges, heart-opening, and back strengthening to feel strong and spacious as you start your day. Morning Opener offers a ritual to welcome a new day.

Spotify Playlist: Morning Opener (online)

https://open.spotify.com/playlist/4NeG0sdhlRzxjgfXOJpfkr?si=64138b7c98fb4e9b

Style: Vinyasa

Duration: 30-minutes

Level: open-levels

Props: 2 Blocks

Focus: Hip Openers

Location: Lila Familia Production Studio, Vancouver, BC

Opening Meditation

Come to tadasana (mountain pose) at the top of your mat. Close your eyes and connect to ujayyi breathing, inhaling and exhaling through the nose.

Release what you no longer need as you exhale, and use this time to connect to your body and breath, so you feel more connected and grounded.

Opening Sequence: Wave 1 

Tadasana (mountain pose)

Urdhva Hastasana (hands to the sky)

Uttanasana (forward fold)

Ardha Uttanasana (half lift)

Anjaneyasana (low lunge)

Balasana (child’s pose)

Bidalasana/Bitilasana (cat/cows)

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)

Anjaneyasana (low lunge) variation

  • Inhale hands overhead
  • Exhale twist to the side with wide arms
  • Repeat several cycles

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

  • Inhale bend deep into the front knee reach the chest forward
  • Exhale straighten the front leg and round the spine, taking chin to chest.
  • Repeat several cycles

Parivrtta Anjaneyasana (revolved lunge) variation with wide arms OR takes the top hand to the head’s back.

Uttanasana (forward fold)

Urdhva Hastasana (hands to the sky)

Tadasana (mountain pose)

Repeat the same sequence on the other side.

Flow Sequence: Wave 2 

Tadasana (mountain pose)

Urdhva Hastasana (hands to sky)

Utkatasana (chair pose)

Uttanasana (forward fold) variation with hands laced at the lower back

Ardha Uttanasana (half lift)

Ashta Chandrasana (lunge pose) variation flowing with breath

  • Inhale hands to the sky,
  • Exhale ribs to thighs fingers go back behind you,
  • Repeat several cycles.

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)

Ashta Chandrasana (lunge pose) variation flowing with breath

  • Inhale hands to the sky,
  • Exhale ribs to thighs fingers go back behind you,
  • Repeat several cycles.

Adho Mukha Shvanasana (down dog)

Phalakasana (plank pose)

Salabhasana (locust pose)

  • 1st round: keep toes on the ground.
  • 2nd round: lift legs from the ground.

Cooling Sequence 

Supta Matsyendrasana (supine twist) variation with knees wide

Savasana or seated meditation.

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