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
SECOND SET
Bharmanasana (tabletop pose) variation with knees hovering
Phalakasana (plank pose)
Chaturanga
Bhujangasana (cobra pose)
Adho mukha svanasana (down dog)
Eka pada adho mukha svanasana (3-legged downward dog)
Anjaneyasana (lunge) variation
** 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
** 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
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