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Quick to Balance (34-mins) Lila Flow

A fiery Lila Flow yoga class featuring twists, leg balancing and heating pranayama, this class opens with a mantra to Kali Maa. Kali is the Dark Goddess of the Revolution; she is the one you call on for power during hard times. Move through revolved lunge, warrior 3, and a variation of triangle pose to build strength in the legs and core. Complete your practice with kumbhaka (breath retention) and a brief meditation to ground over-stimulation.

Quote from Shakti Mantras by Thomas Ashley-Forrand:

“This mantra can be used to bring one very quickly into balance or alignment with regard to a specific situation. The results can be dramatic and even unpleasant, even if they are ultimately the most compassionate…Whatever the issue, Kali gets right to the point and lets your ego attachments fall where they may. She is concerned with whatever will be the most beneficial outcome for you from a karmic standpoint, period.”

Mantra: Om Klim Kalika-yei Namaha

Translates: “Om and salutations, I attract she who is dark and powerful.”

Style: Lila Flow

Duration: 30-mins

Level: open

Props: 2 blocks

Focus: twists, leg balancing, heating pranayama.

Location: Lila Familia Production Studio, Vancouver, BC

Spotify Playlist: Spice it Up

Mantra to Kali Maa

om kreem kalikaye namah

May you bless us with eternal sight; may we become clear in the direction we need to walk.

Kapalabhati pranayama 

Come to a seat and place your palms on your thighs for kapalabhati, aka skull shining breath.

Kapalabhati translates from Sanskrit as Kapal, meaning the forehead, and Bhati, meaning light or knowledge. Kapalabhati is an energizing pranayama, also known as Skull Shining Breath, that clears the lungs. This pranayama brings lightness and clarity to mind and frontal cortex of the brain.

This style of pranayama involves sharp, active exhales through the nose to stimulate the clearing of the lungs by clearing the stagnant air that collects around the sides of the lung cavity. The sharp exhale pulls the stale air in toward the center of the lungs and pushes it out. Energetically, we’re drawing the air upwards to revitalize the mind and body. The inhale is passive, and as kapalabhati breath is performed, the abdomen repeatedly contracts on the exhale and releases on the inhale. This pranayama is best done on an empty stomach during the earlier partition of the day as its excitatory and stimulates the digestive fire.

Benefits include:

  • Enhanced mental focus and clarity
  • Clearing of the lungs and nasal passages
  • Excitatory to stimulate blood flow and boost circulation
  • Tones the abdomen and lower organs
  • Sharpens senses and concentration
  • Balances nervous system
  • Stimulates the digestive fire and appetite
  • Purifies the nadis (energy channels) of the body through prana (breath)

Wave 1

Tadasana (mountain pose)

Urdvha Hastasana (hands to sky)

Uttanasana (forward fold)

Ardha Uttanasana (half lift)

Anjaneyasana (lunge)

Balasana (child’s pose)

Roll up to your shins at the back of your mat

  • Inhale and take your arms overhead
  • Exhale and sharply exhale, round your spine and take your arms around your waist

Adho mukha svanasana (down dog)

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

Anjaneyasana (lunge)

Parivrtta Utthita Ashwa Sanchalanasana (revolved lunge variation)

  • Take your arms wide and off the side of your mat
  • Inhale and reach one arm to the sky
  • Exhale and round your back and tap the ground with the extended hand

Uttanasana (forward fold)

Ardha Uttanasana (half lift)

Uttanasana (forward fold)

Urdvha Hastasana (hands to sky)

Repeat the same sequence on the other leg.

Wave 2

Tadasana (mountain pose)

Urdvha Hastasana (hands to sky)

Uttanasana (forward fold)

Ardha Uttanasana (half lift)

Anjaneyasana (lunge) variation

  • Place your palms on blocks on either side of your front leg
  • Inhale and look up to the sky with your front knee bent
  • Exhale and round your spine, taking your chin to chest as you straighten both legs
  • Repeat several rounds

Adho mukha svanasana (down dog)

Phalakasana (plank pose) variation with Bastrika breath

  • Option to have legs extended or take knees to the ground

Bastrika Breath is harp exhales and inhales through the nose

This style of pranayama works to energize and clear slow or stagnant energy. Do this pranayama at any time of the day to clear the mind and body and stimulate the flow of Prana.

Chaturanga

Salamba Bhujangasana (spynx pose) variation with neck rolls

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

Adho mukha svanasana (down dog)

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

Virabhadrasana I (warrior 1) variation with arms cactused to either side

  • Bring your torso to a diagonal and breathe

Virabhadrasana III (warrior 3) variation hovering the back toes from the ground

  • Keep your arms cactused to either side and breathe

Vrksasana (tree pose) variation with the heel hovering and arms in a cactus shape

Ardha Kati Chakrasana (standing side waist stretch)

Marichyasana (seated spinal twist pose)

Uttanasana (forward fold)

Ardha Uttanasana (half lift)

Uttanasana (forward fold)

Urdvha Hastasana (hands to sky)

Repeat the same sequence on the other leg.

Floor Sequence 

Come to a seat on your mat for breath retention.

Extend your legs out in front of you

  • Inhale and breathe into the width of your lungs
  • Exhale and draw the chin to chest, retain the breath and hold for as long that serves in your body
  • Repeat several cycles

Come to sit for meditation or take savasana to close.

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