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

• Inhale with your arms overhead
• Exhale and twist to one side
• Inhale and take your arms to the center
• Exhale and twist to the other side
• Repeat twice on either side

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

• Inhale with your arms overhead
• Exhale and twist to one side
• Inhale and take your arms to the center
• Exhale and twist to the other side
• Repeat twice on either side

Chaturanga

Bhujangasana (cobra pose)

Adho mukha svanasana (down dog)

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

Anjaneyasana (lunge) variation

• Keep your fingertips on the ground or on blocks
• Inhale and lift your chest as you look forward
• Exhale and straighten both legs as you take your hips up and back
• Repeat several cycles

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

• Stack your hips and flex the foot of the extended leg

Ardha Chandrasana (halfmoon pose)

• Option to take the bottom hand to your heart

Tadasana Pavanmuktasana (standing knee to chest)

Vrksasana (tree pose) variation

• Inhale and take the arms overhead
• Exhale and spread your arms wide as you twist to one side
• Inhale through center and take your hands overhead
• Twist to the opposite side
• Repeat twice on either side

Virabhadrasana I (warrior 1) variation

• Turn your front foot out so the toes extend to the corner of your mat
• Reach your torso forward so you are on a diagonal
• Keep your arms in line with your ears
• Breathe into your back body
• Press your front heel into the ground to activate the outer glutes

Virabhadrasana III (warrior 3) variation

• Turn your front foot out so the toes extend to the corner of your mat
• Keep your fingers on the ground, OR
• Extend your arms in line with your ears

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

• Walk your hands to one side of your mat
• Turn your torso to the side
• Breathe into the outer side body and hip

Ardha Chandrasana (halfmoon pose)

Vrksasana (tree pose)

Virabhadrasana I (warrior 1) variation

• Turn your front foot out so the toes extend to the corner of your mat
• Reach your torso forward so you are on a diagonal
• Keep your arms in line with your ears
• Breathe into your back body
• Press your front heel into the ground to activate the outer glutes

Virabhadrasana III (warrior 3) variation

• Keep your standing leg bent
• Turn your front foot out so the toes extend to the corner of your mat
• Keep your fingers on the ground, OR
• Extend your arms in line with your ears

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)