In a fluid yoga class that features twists to stimulate digestive fires and build core strength, you’ll move through lunges, warriors, and plank pose variations to activate the stabilizing muscles that support the low back.
This class is excellent for anyone sitting at a desk all day to encourage strengthening the muscles around the lumbar and abdomen.
Style: Core
Duration: 20-minutes
Level: open
Props: 2 blocks
Focus: twists
Location: Vancouver, BC
Music: It Feels Like Yesterday Spotify Playlist
Wave 1:
Tadasana (mountain pose)
Inhale, root the heels down, exhale, soften the shoulders and lift the heart (repeat for three rounds)
Urdhva Hastasana (upward salute)
Uttanasana (standing forward fold)
Ardha Uttanasana (half lift)
Anjaneyasana (lunge) variation
Skandasana (side lunge)
Parivrtta Utthita Ashwa Sanchalanasana (revolved high lunge) variation facing the back of the mat
Skandasana (side lunge)
Prasarita Padottanasana (wide-legged standing forward fold)
Adho Mukha Svanasana (downward dog)
Phalakasana (plank pose)
Chaturanga push-ups x 8
Adho Mukha Svanasana (downward dog)
Parivrtta Utthita Ashwa Sanchalanasana (revolved high lunge) variation
Skandasana (side lunge)
Parivrtta Utthita Ashwa Sanchalanasana (revolved high lunge) variation
Skandasana (side lunge)
Sit down with legs extended, facing the back of the mat
Fisherman’s Pull
Fisherman’s Pull Pulses:
Paschimottanasana (seated forward bend)
Ardha Purvottanasana (reverse tabletop)
bhujangasana (cobra)
Adho Mukha Svanasana (downward dog)
Uttanasana (standing forward fold)
Ardha Uttanasana (half lift)
Urdhva Hastasana (upward salute)
Tadasana (mountain pose)
Wave 2:
Urdhva Hastasana (upward salute)
Uttanasana (standing forward fold)
Ardha Uttanasana (half lift)
Parivrtta Utthita Ashwa Sanchalanasana (revolved high lunge) variation:
Skandasana (side lunge)
Anjaneyasana (lunge) facing the back of the mat
Parivrtta Utthita Ashwa Sanchalanasana (revolved high lunge) variation:
Skandasana (side lunge)
Adho Mukha Svanasana (downward dog)
Phalakasana (plank pose)
Chaturanga push-ups x 8 OR hold plank
Virabhadrasana B (Warrior 2)
Modified Parsvakonasana (modified side-angle pose)
Trikonasana (triangle pose)
Virabhadrasana B (Warrior 2)
Modified Parsvakonasana (modified side-angle pose)
Trikonasana (triangle pose)
Ardha Purvottanasana (Reverse tabletop)
Fisherman’s Pull
Fisherman’s Pull Pulses:
Floor Poses
Paschimottanasana (seated forward bend)
Backbend of your choice:
Supta Baddha Konasana (reclined bound angle pose)
Windshield Wiper Twist
Ananda Balasana (happy baby)
Baddha Konasana (bound angle pose) is a seated variation with a twist
Cat cow variation in baddha konasana
Closing: Hands to heart.