A dynamic full-body yoga class, this Lila Flow is perfect for anyone tight on time who wishes to create space in body and mind. Hamstring and inner thigh lengthening, core strengthening, backbends, twists, and seated forward fold round out your practice. Bow and wheel are the peak postures. Take seated meditation or savasana to close.

Style: Lila Flow

Duration: 42-mins

Level: open

Props: 2 blocks

Focus: full body class with core strengthening, twists, backbends, and deep forward folds.

Location: Lila Familia Production Studio, Vancouver, BC

Spotify Playlist: Chandra Namaskar

2x Sun Salutations 

Tadasana (mountain pose)

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 starting on the opposite leg.

Wave 1

Tadasana (mountain pose)

Urdvha Hastasana (hands to sky)

Uttanasana (forward fold)

Ardha Uttanasana (half lift)

Anjaneyasana (lunge) varaiton

• Keep the back knee lifted from the ground
• Inhale and take your arms back and up
• Exhale and take your arms forward and down
• Repeat several cycles with your breath

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

• Draw circles with your toes of the extended leg
• Point your toes

Eka Pada Phalakasana (one-legged-plank pose) variation

• Inhale and extend the leg back behind you
• Exhale and round your back, taking your nose to your knee
• Repeat several cycles

Chaturanga

ON your belly

• Extend one arm long in front of you
• Bend the opposite knee and take the foot with the same hand
• Kick your foot into your hand and lift your breastbone up to the sky
• Press the fingertips on the front hand in the ground

Salamba Bhujangasana (ssphinx pose) variation

• Keep your toes and forearms on the ground
• Draw circles with your head to release the neck
• Take circles in both directions

Bhujangasana (cobra pose) OR Urdhva Mukha Shvanasana (upward facing dog)

Adho mukha svanasana (down dog)

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

Virabhadrasana II (warrior 2 pose) variation

• Inhale and straighten both legs, taking your arms overhead
• Exhale and bend your front knee, taking your arms wide to warrior 2
• Repeat several cycles with your breath

Trikonasana (triangle pose)

• Option to float the bottom hand to the heart

Anjaneyasana (lunge)

Parivrtta Utthita Ashwa Sanchalanasana (revolved lunge) with wide arms

Uttanasana (forward fold)

Ardha Uttanasana (half lift)

Uttanasana (forward fold)

Urdvha Hastasana (hands to sky)

Tadasana (mountain pose)

Utthita Hasta Padangusthasana (standing hand to foot pose) variation

• Take your hands to the back of your extended leg
• Inhale and point the toes
• Exhale and bend the knee
• Repeat several cycles

Anjaneyasana (lunge)

Adho mukha svanasana (down dog)

Phalakasana (plank pose)

Chaturanga

Bhujangasana (cobra pose) OR Urdhva Mukha Shvanasana (upward facing dog)

Adho mukha svanasana (down dog)

Uttanasana (forward fold)

Ardha Uttanasana (half lift)

Uttanasana (forward fold)

Urdvha Hastasana (hands to sky)

Tadasana (mountain pose)

Repeat the same sequence starting on the opposite leg.

**Second Set:

Shalambasana (locust) OR Dhanurasana (bow)

Setu Bandha Sarvāṅgāsana (bridge) or Urdhva Dhanurasana (wheel)

Floor Series

Baddha Konasana (reclined bound angle)

Jathara Parivartanasana (reclined spinal twist)

Inversion of choice:

• Viparita Karani (legs up the wall)
• Salamba Sarvangasana (shoulder stand)
• Sirsasana (headstand)

Upavistha Konasana (wide-legged straddle fold) variation

• Bend one knee and take the foot toward the pelvis
• Extend the opposite leg wide
• Twist to the side with a bent knee
• Hold and breathe into the twist
• Unwind, and extend your torso over the extended leg
• Gently twist to the opposite side
• Breathe into the length of your spine and the extended leg
• Repeat on either side

Upavistha Konasana (wide-legged straddle fold) OR Baddha Konasana (bound angle pose)

• Option to place blocks under your arms, forehead, or wherever serves to support your pose.

Savasana or seated meditation to close.