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
Eka pada adho mukha svanasana (3-legged downward dog) variation
Eka Pada Phalakasana (one-legged-plank pose) variation
Chaturanga
ON your belly
Salamba Bhujangasana (ssphinx pose) variation
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
Trikonasana (triangle pose)
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
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:
Upavistha Konasana (wide-legged straddle fold) variation
Upavistha Konasana (wide-legged straddle fold) OR Baddha Konasana (bound angle pose)
Savasana or seated meditation to close.