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:
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)
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
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
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
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.