A quick core class that connects you to your body through fluid movement and balancing postures, this class targets the glutes and obliques. To build heat, you’ll move through lunges, fallen triangle, and eagle pose. Close your practice with a psoas (hip flexor) release and neck rolls.

Mantra for class: dedicate your practice to your body – may your practice be an offering to your body for all that it does. May we offer movement and breath as a prasad as an offering

Style: Core

Duration: 20-minutes

Level: open

Props: 2 blocks

Focus: core, hip flexors, twists

Location: Vancouver, BC

Music: Morning Fire

Movement

Come up to stand at the top of your mat. Close your eyes and connect to your breath.

Take several shoulder rolls in one direction with your breath. Take several spinal roll-downs with your breath.

Wave 1

Tadasana (mountain pose)

Urdhva Hastasana (hands to sky)

Uttanasana (forward fold)

Ardha Uttanasana (half lift)

Anjaneyasana (low lunge)

Balasana (child’s pose)

Bharmanasana (tabletop pose)

FIRST SET

• Bidalasana (cat pose)/Bitilasana (cow pose)

SECOND SET

Bharmanasana (tabletop pose) variation with knees hovering

• Inhale with your knees off the ground
• Exhale and take one knee to your chest
• Inhale and lower the foot back to the ground
• Exhale and take the opposite knee to your chest
• Repeat several cycles

Phalakasana (plank pose)

Chaturanga

Bhujangasana (cobra pose)

Adho mukha svanasana (down dog)

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

Anjaneyasana (lunge) variation

• Inhale and reach your hands to the sky
• Exhale and cactus your arms wide to either side
• Inhale and lift the chest up
• Exhale and bring your elbows together to touch

** Second set, take eagle arms

Ardha Utkatasana (half chair pose) with number 4 legs

** Second set take Garudasana (eagle pose)

Urdhva Hastasana (hands to sky)

Tadasana (mountain)

Urdhva Hastasana (hands to sky)

Tadasana (mountain)

Tadasana Pavanmuktasana (standing knee to chest)

Ashta Chandrasana (high crescent lunge) variation

• Inhale and take your hands to the sky
• Exhale and cactus your arms
• Inhale and lift your chest
• Exhale and bring your elbows together to touch

** Second set, take eagle arms

Ardha Utkatasana (half chair pose) with number 4 legs

** Second set take Garudasana (eagle pose)

Urdhva Hastasana (hands to sky)

Tadasana (mountain)

Repeat the same sequence on the other leg.

Wave 2

Tadasana (mountain pose)

Urdhva Hastasana (hands to sky)

Uttanasana (forward fold)

Ardha Uttanasana (half lift)

Phalakasana (plank pose)

Bharmanasana (tabletop pose) variation with knees hovering

• Inhale with your knees off the ground
• Exhale and take one knee to your chest
• Patita Tarasana (fallen triangle) variation with the leg floating
• Inhale and come back to hovering tabletop
• Exhale and take the opposite knee to your chest
• Patita Tarasana (fallen triangle) variation with the leg floating
• Repeat several times on either side, one breath per movement

Adho mukha svanasana (down dog)

Phalakasana (plank pose)

Chaturanga

Bhujangasana (cobra pose)

Adho mukha svanasana (down dog)

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

Anjaneyasana (lunge)

Parivrtta Utthita Ashwa Sanchalanasana (revolved lunge)

Parivrtta Utkatasana (revolved chair)

Utkatasana (chair pose)

Urdhva Hastasana (hands to sky)

Tadasana (mountain pose)

Urdhva Hastasana (hands to sky)

Tadasana Pavanmuktasana (standing knee to chest)

Ashta Chandrasana (high crescent lunge) variation

Anjaneyasana (lunge)

Utthan Pristhasana (lizard pose) OR revolved thigh stretch

Repeat the same sequence on the other side from hovering tabletop.

Floor Poses 

Salamba Bhujangasana (sphinx pose) with neck rolls

Balasana (child’s pose)

Seated meditation to close