Style: Vinyasa
Duration: 120-minutes
Level: intermediate/advanced
Props: 2 blocks
Focus: arm balances, inversions, backbends, handstand.
Location: Vancouver, BC
Music: NYE 2022 Spotify Playlist
Opening:
Find a seat of choice and keep a piece of paper and a pen nearby.
When you think of the year that has passed, what shows up in your body in terms of sensation? In Hatha yoga, we tend to focus on the body, providing us with a true testament to how we feel about particular things.
If you were to summarize the feeling of 2022 in one word, what would that be? You can either hold the word in your mind or write it down on paper.
Take your awareness into either your heart or your gut. Ask that place: What kind of experience do I want to call in or cultivate for the coming year?
Pranayama
Bhastrika breath (aka, bellows breath)
Opening Movement:
10 Breaths— cat cow/ child’s pose/ downward dog
Tadasana (mountain pose)
Uttanasana (standing forward fold)
Anjaneyasana (lunge) back knee down
Balasana (child’s pose)
Marjaryasana (cat pose)
Ashtangasana (eight limbed pose)
Bhujangasana (cobra pose)
Adho Mukha Svanasana (downward dog)
Anjaneyasana (lunge) back knee down
Uttanasana (standing forward fold)
Ardha Uttanasana (half lift)
Urdhva Hastasana (upward salute)
Tadasana (mountain pose)
repeat other side
Wave 1:
Utkatasana (chair pose)
Uttanasana (standing forward fold)
Ardha Uttanasana (half lift)
Anjaneyasana (lunge) variation back knee lifted
Adho Mukha Svanasana (downward dog)
Phalakasana (plank pose)
Bhujangasana (cobra pose)
Adho Mukha Svanasana (downward dog)
Ajaneyasana (lunge) variation back knee lifted
Uttanasana (standing forward fold) with hands interlaced behind lower back
Roll-up to stand with hands interlaced behind back
Hip-mandalas with hands interlaced behind back
Virabhadrasana A (warrior 1)
Parsvottanasana (pyramid pose)
Urdhva Prasarita Eka Padasana ****(standing splits)
Parivrtta Utthita Ashwa Sanchalanasana (revolved high lunge) variation
Adho Mukha Svanasana (dowward dog)
Vasisthasana (side plank)
Uttanasana (standing forward fold)
Urdhva Hastasana (upward salute)
Tadasana (mountain pose)
repeat other side
Wave 2:
Utkatasana (chair pose)
Bakasana (crow pose)
Uttanasana (standing forward fold)
Adho Mukha Svanasana (downward dog)
Phalakasana (plank pose)
Adho Mukha Svanasana (downward dog)
Balasana (child’s pose) or Vinyasa
Virabhadrasana B (warrior 2)
Trikonasana (triangle pose) floating triangle variation with hands in prayer or hands on hips
Virabhadrasana B (warrior 2)
Eka Pada Adho Mukha Svanasana
Adho Mukha Svanasana (downward dog)
Phalakasana (plank pose)
Ardha Shalabhasana (half locust pose) OR locust pose
Adho Mukha Svanasana (downward dog)
(repeat other side)
Wave 3:
Tadasana
Anjaneyasana (lunge) variation back knee lifted
Parivrtta Utthita Ashwa Sanchalanasana (revolved high lunge) variation
Eka Pada Koundinyasana A (one-legged sage pose)
Adho Mukha Svanasana (downward dog)
Phalakasana (plank)
Anantasana (Vishnu’s couch)
Ardha Matsyendrasana (seated spinal twist)
Navasana (boat pose) variation
Lolasana (pendant pose)
Adho Mukha Svanasana (downward dog)
Adho Mukha Vrksasana (handstand)
Vinyasa or Balasana (child’s pose)
Adho Mukha Svanasana (downward dog)
Uttanasana (standing forward fold)
Urdhva Hastasana (upward salute)
Tadasana (mountain pose)
repeat other side
Wave 3b
Tadasana
Anjaneyasana (lunge) variation back knee lifted
(revolved high lunge) variation
Eka Pada Koundinyasana A (one-legged sage pose)
Adho Mukha Svanasana (downward dog)
Phalakasana (plank)
Anantasana (Vishnu’s couch)
Ardha Matsyendrasana (seated spinal twist)
Core exercise – Forrest Yoga Abdominal Crunches (5 reps)
This exercise primarily targets the transverse abdominus and the rectus abdominus.
Lay on your back and place a block between the thighs on the second width.
Extend your heels toward the sky with your knees slightly bent.
Hug the block between your inner thighs.
Take your hands behind your head with elbows wide.
Sirsasana A (headstand 1) OR inversion of your choice, such as Viparita Karani (legs up the wall)
Backbends:
Ustrasana (camel pose)
Dhanurasana (upward-facing bow pose)
Floor poses:
Agnistambhasana (fire log pose) variation with a twist
Janu Sirsasana (head-to-knee pose) supported the interpretation with a block under the forehead
Seated meditation of your choice.
Think back to the feeling you would like to create for the coming year. Ask the inner wisdom that lives in your heart and solar plexus. What can I do to generate this Bhavana (mood) in my life? What are a few actions I can take to cultivate this Bhavana?
Mantra:
Chant the bija (seed mantra) for either the heart or the solar plexus. The bija for the heart is YAM. The bija for the solar plexus is RAM. Chant the mantra as if you were chanting OM.