Style: Lila Flow
Duration: 30-minutes
Level: open
Props: 2 Blocks
Focus: inversions, hip openers.
Location: Vancouver, BC
Music: Spotify Playlist, Rainfall
Opening Meditation
Come to stand at the top of your mat and close your eyes.
Take your hands by your sides and turn the palms upwards.
Hasta Mudra is a symbol of receptivity.
3 calls to Shanti – may we cultivate peace within and without.
2x Sun Salutations – flow on your own or follow the cues
Tadasana (mountain pose)
Urdvha Hastasana (hands to sky)
Uttanasana (forward fold)
Ardha Uttanasana (half lift)
Anjaneyasana (lunge)
Adho mukha svanasana (down dog)
Phalakasana (plank pose)
Chaturanga
Bhujangasana (cobra pose)
Adho mukha svanasana (down dog)
Eka pada adho mukha svanasana (3-legged downward dog)
Anjaneyasana (lunge)
Uttanasana (forward fold)
Ardha Uttanasana (half lift)
Uttanasana (forward fold)
Urdvha Hastasana (hands to sky)
Uttanasana (forward fold)
Repeat the same sequence on the other leg.
Wave 1
Utkatasana (chair pose)
Urdvha Hastasana (hands to sky)
Uttanasana (forward fold)
Ardha Uttanasana (half lift)
Anjaneyasana (lunge)
Adho mukha svanasana (down dog)
Phalakasana (plank pose) variation
Balasana (child’s pose)
Come to your shins at the back of your mat
Urdvha Hastasana (hands to sky) variation
Tadasana Pavanmuktasana (standing knee to chest pose) variation with hands clasped.
Utthita Padangusthasana (standing extended leg pose) variation with hands clasped.
Parsvottanasana (pyramid pose) variation with hands clasped
Tadasana Pavanmuktasana (standing knee to chest pose) at the top of your mat
Anjaneyasana (lunge) variation
Parsvottanasana (pyramid pose) variation
Phalakasana (plank pose)
Chaturanga
Bhujangasana (cobra pose) OR Urdhva Mukha Shvanasana (upward facing dog)
Adho mukha svanasana (down dog)
Hop to the front of your mat
Uttanasana (forward fold)
Ardha Uttanasana (half lift)
Uttanasana (forward fold)
Urdvha Hastasana (hands to sky)
Tadasana (mountain pose) with hasta mudra.
Repeat the same sequence on the other leg.
Second set:
Adho mukha svanasana (down dog)
Balasana (child’s pose)
Floor Series
Dhanurasana (bow pose) variation
Rest on your belly with one cheek to the earth.
Dhanurasana (bow pose)
Adho mukha svanasana (down dog)
Standing stretch around the IT band
Adho mukha svanasana (down dog)
Repeat the same IT band stretch on the other leg.
Matsyasana (fish pose) variation using 2 blocks to support the head and shoulders
Seated meditation to close.