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Practice with Clara

One Cold Morning (20-mins) Vinyasa

A short and sweet vinyasa that gets moving right away, this class features side body lengthening, core strengthening, and hip opening. An excellent class for anyone who runs or cycles to lengthen the muscles surrounding the glutes and hamstrings.

Style: Vinyasa

Duration: 20-minutes

Level: open

Props: 2 blocks

Focus: hip openers

Location: Vancouver, BC

Music: One Cold Morning Spotify Playlist

Movement

Come to a seat on your shins or use a block. Place your palms on your thighs.

  • Inhale and arch your spine as you draw your hands to your thighs
  • Exhale and round your spine as you press your palms to your knees
  • Repeat several motions and exaggerate the movement, making the rocking forward and back bigger each time.

Balasana (child’s pose)

Adho mukha svanasana (down dog) bending either knee

Uttanasana (forward fold) variation with ragdoll arms

Roll up to stand

Urdvha Hastasana (hands to sky)

Uttanasana (forward fold)

Repeat rolling up to stand through hands to sky and folding three times.

Wave 1

Urdvha Hastasana (hands to sky)

Uttanasana (forward fold)

Ardha Uttanasana (half lift)

Anjaneyasana (lunge)

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)

Uttanasana (forward fold)

Ardha Uttanasana (half lift)

Uttanasana (forward fold)

Urdvha Hastasana (hands to sky)

Tadasana (mountain pose)

Repeat the same sequence on the other leg.

Wave 2

Tadasana (mountain pose)

Urdvha Hastasana (hands to sky)

Uttanasana (forward fold)

Ardha Uttanasana (half lift)

Ashta Chandrasana (high crescent lunge)

Parsvottanasana (pyramid) variation

  • Place your hands on either side of your front foot, OR use blocks for support.
  • Keep the back knee extended.
  • Straighten both legs and hug the inner thighs toward your midline
  • Lift your back heel as high as it can go away from the ground
  • Take several breaths into your hamstrings

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

Phalakasana (plank) variation with the extended leg, take your knee to nose

Virabhadrasana II (warrior 2)

Shanti Virabhadrasana (peaceful warrior)

Virabhadrasana II (warrior 2) facing the BACK of your mat

Shanti Virabhadrasana (peaceful warrior) facing the BACK of your mat

Eka pada adho mukha svanasana (3-legged downward dog) facing the BACK of your mat

Phalakasana (plank) variation with the extended leg, take your knee to nose

Ashta Chandrasana (high crescent lunge) facing the BACK of your mat

Skandasana (wide-legged squat) at the BACK of your mat

Skandasana (wide-legged squat) at the FRONT of your mat

Parsvottanasana (pyramid) variation facing the BACK of your mat

  • Place your hands on either side of your front foot, OR use blocks for support.
  • Keep the back knee extended.
  • Straighten both legs and hug the inner thighs toward your midline
  • Lift your back heel as high as it can go away from the ground
  • Take several breaths into your hamstrings

Prasarita Padottanasana (wide-legged standing forward fold)

Utkata Konasana (goddess pose)

Anjaneyasana (lunge) with fingertips on either side of your front foot

Adho mukha svanasana (down dog)

Phalakasana (plank pose)

Chaturanga

Bhujangasana (cobra pose) variation

  • Cactus, your arms wide to either side
  • Lift your arms and elbows from the ground
  • Lift your torso from the ground
  • Press your toenails into the ground
  • Lift your knees and press your pubic bone down

Bhujangasana (cobra pose)

Rest on your belly with your hands stacked and your forehead on your palms.

Balasana (child’s pose)

Seated meditation or savasana to close.