A slow-paced Hatha class that stays low to the ground, this class features front body opening to lengthen the muscles at the waist and chest. Your class opens with a moving meditation and hasta mudra, the pose for receptivity. Hip-opening, twists, and heart-opening round-out this short class. A quick practice that is great for anyone who works at a desk or sits for long periods as it opens the front line.
** This class is perfect for those with wrist sensitivity or injury.
Style: Hatha
Duration: 30-minutes
Level: open-levels
Props: 2 blocks
Focus: core and back strengthening to backbend Wheel, Urdhva Dhanurasana
Location: Lila Familia Production Studio, Vancouver, BC
Music: Nourish Spotify Playlist
Seated Meditation
Hasta Mudra is the mudra of receptivity.
It is a mudra of the heart centre for Anahata chakra.
Envision that your inhales and exhales are moving in and out of your palms.
Where in your life, body, or breath would you like to cultivate more openness? Where would you like to be more receptive?
Moving Meditation
Seated with your palms facing upwards
Imagine you are emanating a prayer outwards from your heart with each exhale.
As you inhale, breathe into the witness- the back body. Draw inwards before expanding outwards.
Take the sound of Aum during the final two cycles.
Second moving meditation
Clear the space with your awareness as you expand through the breath.
Take the sound of Aum for the final exhale.
Opening Movement
Sufi grinds (tabletop pose drawing circles in your pelvis)
Tibetan Sun Salutations
Tadasana (mountain pose) with hips to heels and hands at the heart
Urdva Hastasana (hands to the sky) variation from the shins
Uttana Shishosana (extended puppy pose)
Marjaryasana (cat pose)
Adho Mukha Svanasana (downward dog pose)
Marjaryasana (cat pose)
Uttana Shishosana (extended puppy pose)
Urdva Hastasana (hands to the sky) variation from the shins
Tadasana (mountain pose) with hips to heels and hands at the heart
Repeat seven cycles
Lunge Sequence
Hasta Mudra (seated with palms wide)
Utthan Pristhasana (lizard pose) variation with a blanket under the back knee
Baddha Anjaneyasana (revolved low lunge)
Balasana (child’s pose)
Repeat the same mini-sequence on the other side
Floor Sequence
Setu Bandha Sarvangasana (bridge pose)
Setu Bandha Sarvangasana (bridge pose) variation
Pavanmuktasana (wind release pose)
Pavanmuktasana (wind release pose) variation
Savasana or seated meditation to close.