A short slow flow class that builds strength in the glutes, this class includes leg balancing and hip opening. You’ll move through side body and hamstring stretches to create space in the body before sitting in a brief meditation to close.
Style: Slow Flow
Duration: 21-mins
Level: open
Props: 2 blocks
Focus: hip flexors
Location: Vancouver, BC
Music: Curves Spotify Playlist
Meditation
Come up to stand on your mat and take your feet hip distance.
Hasta Mudra: take your palms on either side of your body with your elbows at your waist and your palms facing the sky.
This is the mudra of receptivity. Bring your awareness into your palms and consider how or what you want to receive.
With every exhale, let go of doing and drop into being- listen to your breath and body.
Wave 1
Tadasana (mountain)
Uttanasana (forward fold)
Ardha Uttanasana (half lift)
Anjaneyasana (low lunge)
Adho Mukha Shvanasana (downward dog)
Phalakasana (plank pose)
Chaturanga
Bujangasana (cobra) variation from fingertips
Phalakasana (plank pose)
Adho Mukha Shvanasana (downward dog)
Eka pada adho mukha svanasana (3-legged downward dog)
Anjaneyasana (low lunge) variation
Uttanasana (forward fold)
Ardha Uttanasana (half lift)
Uttanasana (forward fold)
Tadasana (mountain)
Repeat the same sequence on the other leg.
Tadasana (mountain)
Parsva Urdhva Hastasana (standing side waist bend)
Uttanasana (forward fold) variation
Roll up to stand
Wave 2
Tadasana (mountain)
Tadasana Pavanmuktasana (standing knee to chest)
Ardha Utkatasana (half chair) variation
Anjaneyasana (lunge) variation
Parsvottanasana (pyramid pose) with the back heel lifted
Urdhva Prasarita Eka Padasana (standing splits)
Virabhadrasana III (warrior 3)
Tadasana (mountain) with Hasta Mudra.
Repeat the same sequence on the other leg.
Seated meditation or savasana to close