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
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
Balasana (child’s pose) variation
Anjaneyasana (lunge) variation
Garudasana (eagle pose)
Anjaneyasana (lunge) variation
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
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)
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
Bhujangasana (cobra pose) OR Urdhva Mukha Shvanasana (upward facing dog)
Adho mukha svanasana (down dog)
Utthan Pristhasana (lizard pose)
Adho mukha svanasana (down dog)
Utthan Pristhasana (lizard pose)
One backbend for 8-breaths, options:
One hip opener of choice for 12-breaths, options:
One inner thigh opener of choice, options
Seated meditation with a visualization practice.
One sound of Om to close practice.