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Practice with Clara

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

  • Inhale and take your chest forward and up
  • Exhale and lower one shoulder as you twist
  • Inhale and come through the center
  • Exhale and twist to the other side
  • Repeat 4x

Phalakasana (plank pose)

Adho Mukha Shvanasana (downward dog)

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

Anjaneyasana (low lunge) variation

  • Keep your fingertips on the ground
  • Inhale and bend deep into your front knee
  • Exhale and straighten both legs
  • Repeat 4x

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

  • Clasp your hands at the small of your back
  • Bend one knee and twist to the opposite side
  • Stay and breathe for a few cycles and then switch sides.

Roll up to stand

Wave 2

Tadasana (mountain)

Tadasana Pavanmuktasana (standing knee to chest)

Ardha Utkatasana (half chair) variation

  • Come to a chair with one leg in a number 4 shape
  • Cactus your arms wide to either side
  • Inhale and stay as you are
  • Exhale and twist to one side
  • Repeat 4 cycles

Anjaneyasana (lunge) variation

  • Bend your back knee about three-quarters of the way to the ground
  • Take one wrist and reach up and over to one side
  • Hug the belly in and up as you breathe

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