There are times when we need to create change consciously, and there are other times when we need to let things be. Wisdom is cultivated when we know which one to choose and which option feeds us here and now.
A slow flow class to dance and open the body, this class was inspired by Rumi. Heart and hip opening build to Anuvittasana (standing backbend) as the peak. Move through several rhythmic waves to build heat and lengthen the side waist, hamstrings, and hip flexors. This class includes kumbhaka pranayama (breath retention) to stimulate prana (vitality) in the body to boost energy. Close your practice with a grounding seated meditation or longer savasana.
Style: Slow Flow
Duration: 60-minutes
Level: intermediate
Props: 2 blocks
Focus: backbends and back strengthening
Location: Lila Familia Production Studio, Vancouver, BC
Spotify Playlist: Perfectly Free
Opening Meditation and Mantra
Come to a seat on your mat or a reclined pose and close your eyes. Invite a deeper breath and connect to how your body feels right here, right now.
This class opens with a poem by Rumi:
Dance, when you’re broken open. Dance, if you’ve torn the bandage off. Dance in the middle of the fighting. Dance in your blood. Dance when you’re perfectly free.
Open your voice with three calls to Aum and a simple chant to Vishnu, the Sustainer, and Lord of Preservation.
Om Vishnu Namah Mantra:
Om = the primordial sound that connects us all
Vishnu = Lord of Preservation
Namah = I bow to you, I honour you
Opening Flow
10-15 breath to move as you like, options:
Wave 1
Tadasana (mountain pose)
Urdvha Hastasana (hands to sky)
Uttanasana (forward fold)
Ardha Uttanasana (half lift)
Anjaneyasana (lunge)
Vajrasana (thunderbolt pose) variation with toes tucked
Adho mukha svanasana (down dog)
Eka pada adho mukha svanasana (3-legged downward dog)
Parivrtta Anjaneyasana (revolved lunge) variation with wide arms
Uttanasana (forward fold)
Urdvha Hastasana (hands to sky)
Tadasana (mountain pose)
Tadasana Pavanmuktasana (standing knee to chest)
Āñjaneyāsana (cresent lunge) variation
Adho mukha svanasana (down dog)
Phalakasana (plank pose)
Bhujangasana (cobra pose) variation on fingertips
Adho mukha svanasana (down dog)
Uttanasana (forward fold)
Tadasana (mountain pose)
Repeat the same sequence on the other leg.
Wave 2
Utkatasana (chair pose)
Uttanasana (forward fold)
Ardha Uttanasana (half lift)
Anjaneyasana (lunge) variation using the blocks
Vajrasana (thunderbolt pose) variation with toes tucked
Adho mukha svanasana (down dog)
Parivrtta Anjaneyasana (revolved lunge)
Eka pada adho mukha svanasana (3-legged downward dog) with hips stacked
Urdhva Prasarita Eka Padasana (standing splits) at the back of your mat
Tadasana Pavanmuktasana (standing knee to chest)
Parsvottanasana (pyramid pose) in the middle of your mat using blocks for support
Uttanasana (forward fold)
Tadasana (mountain pose)
Repeat the same sequence on the other leg.
Peak Pose Flow
Anuvittasana (standing backbend) with your feet a little wide
Tadasana (mountain pose)
Uttanasana (forward fold) variation with bent knees for several breaths to release
Cooling Flow
Parsvottanasana (pyramid pose) variation with crisscrossed legs to express the outer hips.
Baddha Konasana (seated bound angle pose) with variations:
Seated meditation or savasana to close