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

• Place a block between your inner thighs
• Squeeze the block
• Hold for 8 breaths
• Option to take forearm plank, keep knees on the ground, or take child’s pose

Balasana (child’s pose)

Come to your shins at the back of your mat

• Inhale and take your arms overhead
• Clasp your palms and flip the center of each palm skyward
• Keep your arms overhead, and lower your heels to the ground at the back of your mat

Urdvha Hastasana (hands to sky) variation

• Keep your hands clasped overhead
• Come up to your tiptoes
• Breathe into your side waist

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

• Lower your torso on a diagonal, so the crown of your head reaches forwards
• Take your arms to prayer at your heart, OR
• Extend your arms on a diagonal overhead

Parsvottanasana (pyramid pose) variation

• Keep your back heel lifted
• Hands can come down to blocks

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)

• Bring your feet together
• Walk your feet in toward your hands
• Lift one leg to the sky
• Take three little hops, extend your heel to the sky
• Do three handstand hops on either side

Balasana (child’s pose)

Floor Series

Dhanurasana (bow pose) variation

• Extend one arm toward the front of your mat
• Bend the opposite knee and take your hand to your heel
• Kick your foot into your hand
• Lift your chest and front arm from the ground
• Lift your other leg off the ground
• Hold and breathe.
• Repeat the same shape on the other side.

Rest on your belly with one cheek to the earth.

Dhanurasana (bow pose)

Adho mukha svanasana (down dog)

Standing stretch around the IT band

• From lunge pose, walk your front foot to the opposite corner of your mat
• Take your back foot to the opposite side of your mat, so your legs are crisscrossed
• Place blocks under your palms and walk your hands forward and bow

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.