A vigorous vinyasa practice features twists, outer hip-opening and leg balancing postures. This class moves through sun salutations and several waves from the back of the mat. Inner and other hip stretches complement leg and glute strengthening. Twists stimulate the digestive fires, and backbends express the front body. This class closes with neck stretches and seated visualization practice.
Style: Vinyasa
Duration: 60-minutes
Level: open
Props: 1-block
Focus: twists, outer hips, leg balancing.
Location: Vancouver, BC
Music: Side Crow Spotify Playlist
Opening Meditation
Come to a seat of your choice and close your eyes.
Take a couple of deep breaths to allow your body and mind to align.
Bring your hands to your heart for the sound of Aum to bring our voices to the room.
Mantra – call and response
Lokah Samastah Sukinho Bhavantu
Meaning: May All Beings Everywhere Be Happy and Free,
Movement
10-15 breath to move as you like, options:
Come to Uttanasana (forward fold) at the back of your mat for five breaths.
Sun Salutations
Tadasana (mountain pose)
Urdvha Hastasana (hands to sky)
Uttanasana (forward fold)
Ardha Uttanasana (half lift)
Phalakasana (plank pose)
Chaturanga
Bhujangasana (cobra pose) OR Urdhva Mukha Shvanasana (upward facing dog)
Adho mukha svanasana (down dog)
Eka pada adho mukha svanasana (3-legged downward dog)
Anjaneyasana (lunge) variation with the back knee on the ground
Adho mukha svanasana (down dog)
Eka pada adho mukha svanasana (3-legged downward dog)
Anjaneyasana (lunge) variation with the back knee on the ground
Phalakasana (plank pose)
Chaturanga
Bhujangasana (cobra pose) OR Urdhva Mukha Shvanasana (upward facing dog)
Adho mukha svanasana (down dog)
Uttanasana (forward fold) at the back of your mat
Urdvha Hastasana (hands to sky)
Tadasana (mountain pose)
Repeat the same sequence on the other leg.
Wave 1
Tadasana (mountain)
Utkatasana (chair)
Uttanasana (forward fold)
Ardha Uttanasana (half lift)
Phalakasana (plank pose)
Chaturanga
Bhujangasana (cobra pose) OR Urdhva Mukha Shvanasana (upward facing dog)
Adho mukha svanasana (down dog)
Eka pada adho mukha svanasana (3-legged downward dog)
Anjaneyasana (lunge) with the back knee off the ground
Parivrtta Utthita Ashwa Sanchalanasana (revolved lunge)
Eka pada adho mukha svanasana (3-legged downward dog) with hips stacked
Phalakasana (plank pose) variation with your knee to nose
Patita Tarasana (fallen triangle)
Ardha Purvottanasana (reverse tabletop) flowing variation
Dhandasana (staff pose) variation with hands clasped overhead
Bhujangasana (cobra pose) OR Urdhva Mukha Shvanasana (upward facing dog)
Adho mukha svanasana (down dog)
Eka pada adho mukha svanasana (3-legged downward dog)
Anjaneyasana (lunge) with the back knee off the ground
Parivrtta Utthita Ashwa Sanchalanasana (revolved lunge)
Eka pada adho mukha svanasana (3-legged downward dog) with hips stacked
Phalakasana (plank pose) variation with your knee to nose
Patita Tarasana (fallen triangle)
Ardha Purvottanasana (reverse tabletop) flowing variation
Dhandasana (staff pose) variation with hands clasped overhead
Bhujangasana (cobra pose) OR Urdhva Mukha Shvanasana (upward facing dog)
Adho mukha svanasana (down dog)
Uttanasana (forward fold) at the back of your mat
Urdvha Hastasana (hands to sky)
Tadasana (mountain pose)
Wave 2
Tadasana (mountain)
Utkatasana (chair)
Uttanasana (forward fold)
Ardha Uttanasana (half lift)
Phalakasana (plank pose)
Chaturanga
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 I (warrior 1) variation
Virabhadrasana III (warrior 3) variation with hands in prayer
Virabhadrasana I (warrior 1) variation with torso on a diagonal
Parivrtta Viparita Virabhadrasana (revolved warrior 1)
Virabhadrasana III (warrior 3) variation with hands on the ground or your block
Parivrtta Ardha Chandrasana (revolved half moon pose)
Eka pada adho mukha svanasana (3-legged downward dog) with hips stacked
Phalakasana (plank pose) variation with your knee to nose
Patita Tarasana (fallen triangle) variation with extended leg hovering from the ground
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 I (warrior 1) variation
Virabhadrasana III (warrior 3) variation with hands in prayer
Virabhadrasana I (warrior 1) variation with torso on a diagonal
Parivrtta Viparita Virabhadrasana (revolved warrior 1)
Virabhadrasana III (warrior 3) variation with hands on the ground or your block
Parivrtta Ardha Chandrasana (revolved half moon pose)
Eka pada adho mukha svanasana (3-legged downward dog) with hips stacked
Phalakasana (plank pose) variation with your knee to nose
Patita Tarasana (fallen triangle) variation with extended leg hovering from the ground
Bhujangasana (cobra pose) OR Urdhva Mukha Shvanasana (upward facing dog)
Adho mukha svanasana (down dog)
Uttanasana (forward fold) at the back of your mat
Urdvha Hastasana (hands to sky)
Tadasana (mountain pose)
Balancing Flow
Tadasana Janu Hastasana (standing hand to knee pose)
Parivrtta hasta padangusthasana (revolved hand to foot pose) with a bent knee or straight
Standing quad stretch with the opposite hand to foot
Tadasana Janu Hastasana (standing hand to knee pose)
Eka Pada Parivrtta Tadasana (standing twist with the opposite hand to knee pose)
Tadasana (mountain pose)
Repeat the same sequence on the other leg.
Backbend Flow
Tadasana (mountain)
Utkatasana (chair)
Uttanasana (forward fold)
Ardha Uttanasana (half lift)
Phalakasana (plank pose)
Chaturanga
Bhujangasana (cobra pose) OR Urdhva Mukha Shvanasana (upward facing dog)
Adho mukha svanasana (down dog)
Ustrasana (camel pose)
Setu Bandha Sarvangasana (bridge pose) with or without a block
Urdhva Dhanurasana (wheel pose)
Cooling Flow
Adho mukha svanasana (down dog)
Parsvottanasana (pyramid pose) variation with crisscrossed legs
Come to sit on your shins with your toes tucked to release the soles of the feet.
Seated neck release
Seated meditation and visualization practice to close.