A dynamic Lila Flow practice with Koundinyasana II (flying splits), Astavakrasana (eight angle), and Surya Yantrasana (compass). This class includes several waves with hamstring and hip opening, core and inner thigh strengthening, and leg balancing poses to prepare you for the peak poses. Supported fish pose using a bolster or blocks under the back body concludes the class.

** See how to make the crazy eight transition in this short tutorial.

Style: Lila Flow

Duration: 40-min

Level: Open

Props: 2 blocks, 1 bolster

Focus: arm balancing and hamstring lengthening.

Location: Vancouver, BC.

Music: Recreate Spotify Playlist

Wave 1

Tadasana (mountain pose)

Urdvha Hastasana (hands to sky)

Uttanasana (forward fold)

Ardha Uttanasana (half lift)

Anjaneyasana (lunge) variation

• Place your palms or the ground
• Inhale and reach the chest forward
• Exhale and straighten the front leg
• Repeat five cycles

Phalakasana (plank pose) variation

• Place a block between your upper thighs
• Take eight breaths squeezing the block as you exhale

Balasana (child’s pose)

Upavistha Bitilasana Marjaryasana (seated cat/cow)

Adho mukha svanasana (down dog)

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

Utthan Pristhasana (lizard pose) variation

• Lower your pelvis toward the ground
• Place your palms on blocks and lift the chest
• Draw your shoulders on your back and breathe into your front line

Anjaneyasana (lunge)

Prasarita Padottanasana (standing wide-legged forward bend)

• Take one hand to the opposite leg and twist your ribs towards the same leg.
• Bring the opposite hand to your low back to assess the hip sway.
• Hold and breathe before switching sides.

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)

Virabhadrasana II (warrior 2) variation with tug-of-war

Trikonasana (triangle pose)

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

Tadasana (mountain pose)

Urdvha Hastasana (hands to sky)

Uttanasana (forward fold)

Ardha Uttanasana (half lift)

Utthan Pristhasana (lizard pose) variation

• Lower your pelvis toward the ground
• Place your palms on blocks, the ground, or come to forearms
• Option to take the same shoulder under your front leg
• Hug your knee toward your armpit

Malasana (yogic squat)

Surya Yantrasana (compass) variation with no hands

Astavakrasana (eight angle) with your butt on the ground

Uttanasana (forward fold)

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)

Virabhadrasana II (warrior 2)

Utthita Parsvakonasana (side angle pose)

Baddha Utthita Parsvakonasana (bound or half-bound angle)

Ardha Chandrasana (half moon pose) option to stay bound

Tadasana (mountain pose)

Repeat the same sequence on the other leg.

Floor Sequence

Pada Hastasana (standing forward bend hands under feet)

Tadasana (mountain pose)

Urdvha Hastasana (hands to sky)

Uttanasana (forward fold)

Ardha Uttanasana (half lift)

Adho mukha svanasana (down dog)

Phalakasana (plank)

Chatarunga

Bhujangasana (cobra pose) variation from fingertips

Matsyasana (fish pose) supported with blocks behind the head and shoulders.

Poem from The Radiance Sutras

Worship does not mean offering flowers

It means offering your heart

To the vast mystery

Of the universe.

It means to let your heart pulse

With the life of the universe

Without thought and without reservation.

It means being so in love

That you are

Willing to dissolve

And be recreated in every moment.

— translation by Lorin Roche.