A dynamic Lila Flow class that moves through three waves with core and back strengthing to create stability. There is no peak pose for class. Leg balancing with tree pose, warrior 3, and a variation of warrior 1 are featured. Backbends and inner thigh release conclude this short practice.
Style: Lila Flow
Duration: 34-minutes
Level: open
Props: 2 Blocks.
Focus: leg balancing, twists, back body strengthening.
Location: Vancouver, BC
Music: Tortuga Spotify Playlist by Razteria
Wave 1
Tadasana (mountain pose)
Urdvha Hastasana (hands to sky)
Uttanasana (forward fold)
Ardha Uttanasana (half lift)
Anjaneyasana (lunge) variation with back knee on the ground
Balasana (child’s pose)
Bidalasana (cat pose)/Bitilasana (cow pose) variation seated on shins
Anjaneyasana (lunge) variation
Uttanasana (forward fold)
Urdvha Hastasana (hands to sky)
Tadasana (mountain pose)
Repeat the same sequence on the other leg.
Wave 2
Tadasana (mountain pose)
Utkatasana (chair pose)
Uttanasana (forward fold)
Ardha Uttanasana (half lift)
Anjaneyasana (lunge)
Phalakasana (plank pose)
Balasana (child’s pose)
Bidalasana (cat pose)/Bitilasana (cow pose) variation seated on shins
Anjaneyasana (lunge) variation
Chaturanga
Bhujangasana (cobra pose)
Adho mukha svanasana (down dog)
Eka pada adho mukha svanasana (3-legged downward dog)
Anjaneyasana (lunge) variation
Eka pada adho mukha svanasana (3-legged downward dog)
Ardha Chandrasana (halfmoon pose)
Tadasana Pavanmuktasana (standing knee to chest)
Vrksasana (tree pose) variation
Virabhadrasana I (warrior 1) variation
Virabhadrasana III (warrior 3) variation
Tadasana Pavanmuktasana (standing knee to chest)
Uttanasana (forward fold) variation with toes crossed
Uttanasana (forward fold)
Ardha Uttanasana (half lift)
Uttanasana (forward fold)
Urdvha Hastasana (hands to sky)
Tadasana (mountain pose)
Repeat the same sequence on the other leg.
Wave 3
Tadasana (mountain pose)
Utkatasana (chair pose)
Uttanasana (forward fold)
Ardha Uttanasana (half lift)
Anjaneyasana (lunge)
Phalakasana (plank pose)
Chaturanga
Bhujangasana (cobra pose)
Adho mukha svanasana (down dog)
Eka pada adho mukha svanasana (3-legged downward dog)
Anjaneyasana (lunge)
Ardha Hanumanasana (half splits pose) variation
Ardha Chandrasana (halfmoon pose)
Vrksasana (tree pose)
Virabhadrasana I (warrior 1) variation
Virabhadrasana III (warrior 3) variation
Marichyasana (seated spinal twist)
Phalakasana (plank pose)
Chaturanga
Bhujangasana (cobra pose)
Adho mukha svanasana (down dog)
Repeat the same sequence on the other leg.
Cooling Sequence
Salabasana (locust pose) variation with arms in line with the ears
Setu Bandha Sarvangasana (bridge) OR Urdhva Dhanurasana (wheel)
Ananda Balasana (happy baby pose)