A strong vinyasa class that works toward Parsva Bakasana (side crow) as the peak pose. Side waist lengthening, twists, core work with chaturanga push-ups, and arm balancing prepare your body for the peak pose. Move through Garudasana (eagle) and Bakasana (crow) before coming to the ground for backbends and inner thigh stretching. This class closes with a seated meditation and visualization.

Quote at the beginning of class: 

“Each figure in this mandala holds the right hand up, in an attitude of receiving, and the left hand down, in an attitude of giving. The whole circle creates a tremendous energy field that takes on the shape of the double Dorje, the Tibetan symbol for the thunderbolt. The mandala has a quality like that of the energy field that forms around a buddha. All the individuals taking part in the circle make a unique contribution to creating a unified and vital whole. It is like a flower, whose wholeness is even more beautiful than the sum of its parts, at the same time enhancing the beauty of each individual petal.” —Participation card – Osho reading.

Style: Vinyasa

Duration: 60-minutes

Level: open

Props: 2 Blocks

Focus: arm balancing and twists; side crow as the peak pose.

Location: Vancouver, BC

Music: The Golden Egg Spotify Playlist

Opening Flow 

Seated meditation and one sound of Om.

Bharmanasana (tabletop) variation with wide arm circles

Balasana (child’s pose) variation

• Inhale come up to your shins at the back of the mat and sweep the arms upwards
• Exhale and bow, taking your forehead to the earth

Adho mukha svanasana (down dog)

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

Anjaneyasana (lunge) variation with knee on the ground

Adho mukha svanasana (down dog)

Phalakasana

Chaturanga

Bhujangasana (cobra pose)

Adho mukha svanasana (down dog)

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

Anjaneyasana (lunge) variation with knee on the ground

Adho mukha svanasana (down dog)

Phalakasana

Chaturanga

Bhujangasana (cobra pose)

Adho mukha svanasana (down dog)

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

Anjaneyasana (lunge)

Adho mukha svanasana (down dog)

Phalakasana

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)

Uttanasana (forward fold)

Urdvha Hastasana (hands to sky)

Tadasana (mountain pose)

Wave 1

Tadasana (mountain pose)

Utkatasana (chair pose)

Uttanasana (forward fold)

Ardha Uttanasana (half lift)

Anjaneyasana (lunge)

Adho mukha svanasana (down dog)

Phalakasana (plank pose) variation

• Place your knees on the ground OR keep your legs extended
• Take 8 chaturanga push-ups OR hold plank pose

Balasana (child’s pose) variation

• Inhale come up to your shins at the back of the mat and sweep the arms upwards
• Exhale and bow, taking your forehead to the earth

Anjaneyasana (lunge) variation

• Keep your back knee on the ground
• Create eagle arms with your hands on shoulders or interlaced
• Inhale and lift the elbows and chest
• Exhale and round your spine taking your elbows toward your navel

Garudasana (eagle pose)

Anjaneyasana (lunge) variation

• Bend your back knee halfway
• Keep the eagle arm variation
• Twist from your core and take your elbows to the side
• Lower the torso about a quarter of the way forward

Parivrtta Ashtachandrasana (revolved lunge pose)

Parivrtta Utkatasana (revolved chair pose)

Uttanasana (forward fold)

Urdvha Hastasana (hands to sky)

Tadasana (mountain pose)

Urdvha Hastasana (hands to sky) variation

• Come up to your tiptoes
• Lower your bum towards your heels

Bakasana (crow pose) OR Malasana (yogic squat)

Adho mukha svanasana (down dog)

Phalakasana

Chaturanga

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

Adho mukha svanasana (down dog)

• Hold for 3 breaths or move into a child’s pose

Hop or step to the front of your mat

Ardha Uttanasana (half lift)

Uttanasana (forward fold)

Urdvha Hastasana (hands to sky)

Tadasana (mountain pose)

Repeat the same sequence on the other side.

Second side:

Take Bakasana (crow pose) OR Parsva Bakasana (side crow pose)

Floor Series

Adho mukha svanasana (down dog)

Phalakasana

Chaturanga

Bhujangasana (cobra pose) variation

• Come to your fingertips
• Inhale and lift your chest up
• Exhale and lower one shoulder and twist
• Repeat several times on either side

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

Adho mukha svanasana (down dog)

Utthan Pristhasana (lizard pose)

• Lower your forearms to the ground or a block
• Stay here and breathe, OR
• Come into the revolved thigh stretch

Adho mukha svanasana (down dog)

Utthan Pristhasana (lizard pose)

• Lower your forearms to the ground or a block
• Stay here and breathe, OR
• Come into the revolved thigh stretch

One backbend for 8-breaths, options:

• Ustrasana (camel pose)
• Setu Bandha Sarvāṅgāsana (bridge pose)
• Urdhva Dhanurasana (wheel pose)

One hip opener of choice for 12-breaths, options:

• Agnistambhasana (double pigeon pose)
• Supta Kapotasana (reclined pigeon pose)

One inner thigh opener of choice, options

• Supta Baddha Konasana (reclined bound angle pose)
• Baddha Konasana (seated bound angle pose)
• Upavistha (seated wide-legged forward fold)

Seated meditation with a visualization practice.

One sound of Om to close practice.