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
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:
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
Adho mukha svanasana (down dog)
Eka pada adho mukha svanasana (3-legged downward dog)
Anjaneyasana (lunge)
Parivrtta Utthita Ashwa Sanchalanasana (revolved lunge variation)
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
Adho mukha svanasana (down dog)
Phalakasana (plank pose) variation with Bastrika breath
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
Virabhadrasana III (warrior 3) variation hovering the back toes from the ground
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
Come to sit for meditation or take savasana to close.