A powerful vinyasa class that works toward Eka Pada Kakasana (one-legged crow) as the peak pose. This class features core strengthening, arm balancing, and hamstring lengthening. Build heat in a powerful standing series before coming down to the ground for side body lengthening, backbends, and an inner thigh release before seated meditation.

Quote to anchor the class:

Reading from Class: “No matter what we are doing or where we find ourselves, we can, and indeed we must create an experience of alignment. The outside world may be raging, but there is always an opportunity to listen to the inner conversation. The first step is to accept the invitation to this interior conversation…We must recognize Dharma, the real nature of the Self inside, in order to live Dharma outside.” —Douglas Brooks, Poised for Grace.

Style: Vinyasa

Duration: 60-minutes

Level: open

Props: 2 Blocks.

Focus: arm balancing with one-legged crow pose

Location: Vancouver, BC

Music: Origin of Love Spotify playlist

Mantra

Om Shri Gurave Namaha

“Blessings and salutations to the bringing of light; may I recognize and honour thee.”

May I welcome the teacher within; may I take this opportunity to connect to my inner light and receive my innate wisdom.

Opening Flow 

0-15 breath to move as you like, options:

• Balasana (child’s pose)
• Adho Mukha Shvanasana (down dog)
• Uttanasana (forward fold)
• Bidalasana (cat pose)
• Bitilasana (cow pose)

Use this time to connect to your ujjayi breath, inhaling and exhaling through the nose.

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)

Tadasana (mountain pose)

Repeat the same sequence on the other leg.

Wave 1

Utkatasana (chair pose)

Tadasana (mountain pose) with hands at the heart

Utkatasana (chair pose) hold for 3 breaths

Uttanasana (forward fold)

Ardha Uttanasana (half lift)

Anjaneyasana (lunge)

Adho mukha svanasana (down dog)

Phalakasana (plank pose)

Chaturanga

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)

• Inhale hands up to the sky
• Exhale palms to prayer at the heart
• Repeat 3 cycles

Anjaneyasana (lunge)

Bharmanasana (tabletop) put a block between the knees.

Adho mukha svanasana (down dog) with the block

Phalakasana (plank pose) with the block – hold for 8 breaths

Balasana (child’s pose)

Catur Svanasana (dolphin down dog)

Adho mukha svanasana (down dog)

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

Parsvottanasana (pyramid pose)

Oil rigger (one-legged crow pose) standing on a block

• Inhale and take your extended leg to the sky
• Exhale and lower the toes to the ground
• Repeat 3 times

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 2

Bakasana (crow pose)

Uttanasana (forward fold)

Urdvha Hastasana (hands to sky)

Tadasana (mountain pose)

Utkatasana (chair pose)

Tadasana (mountain pose) with hands at the heart

Utkatasana (chair pose) hold for 3 breaths

Uttanasana (forward fold)

Ardha Uttanasana (half lift)

Anjaneyasana (lunge)

Adho mukha svanasana (down dog)

Phalakasana (plank pose)

Chaturanga

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)  with hands in a prayer at your heart

Parsvottanasana (pyramid pose) variation

• Hands clasped at your back OR in reverse prayer
• Reach your crown foreword and tailbone back

Eka Pada Kakasana (one-legged crow pose) standing on a block.

Uttanasana (forward fold)

Malasana (yogic squat) for 8 breaths.

Tadasana (mountain pose).

Repeat the same sequence on the other leg.

Floor Series

Setu Bandha Sarvāṅgāsana (bridge pose) – hold for 8 breaths

• Place a block under your low back

Supta Baddha Konasana (reclined bound angle pose)

Parsva Upavistha Konasana (seated side waist stretch) with a twist

Baddha Konasana (seated bound angle pose) with blocks under the forehead

Savasana or seated meditation to close.