fbpx Skip to content

Revolved Triangle (60-mins) Vinyasa

We kicked-off the 30-day virtual yoga challenge with a fiery flow that builds to a peak pose with revolved triangle. Hamstring, outer hip, and side waist stretching create space and length in the body to prepare you for deep twists. Revolved lunge, revolved chair, and boat target the obliques to strengthen the abdominals. As you move through this class, ask yourself what you want to dream into creation as you flow and breathe. Hopefully, you end class feeling lighter, longer, and grounded.

There are two playlists to choose from to accompany this class:

  1. Hip Hop playlist featuring Jay Z:
  1. Alternative playlist if you’re not into hip hop:
  2. https://open.spotify.com/playlist/7DCJsvZzZMnagkSFCzZ5XV

* Please copy and paste the Spotify playlist link into your web browser to play. 

Style: Vinyasa

Duration: 60-minutes

Level: open-levels

Props: 2 blocks, 1 blanket

Focus: twists, revolved triangle as the peak pose

Location: Lila Familia Production Studio, Vancouver, BC

Opening Sequence 

Take a comfortable seat for a brief meditation. Connect to your breath and heart as you breathe, and whatever intention you want to set for yourself in the New Year. Arrive in each breath with a beginner’s mind, be willing to open again and again to each moment.

Take 10-breath to move as you like; you could take cat/cows, child’s pose, downward dog, a forward fold, or any other shapes to welcome your body to the mat and the practice.

2x Sun Salutations following Clara’s cues or moving at your own pace to unite the body with the breath.

Wave 1

Tadasana (mountain pose)

Utkatasana (chair pose) with flowing variation:

  • Inhale hands up overhead
  • Exhale hands to prayer, twist to one side,
  • Inhale hands up overhead,
  • Exhale hands to prayer, twist to the opposite side.

Uttanasana (forward fold)

Ardha Uttanasana (halfway lift)

Utthita Ashwa Sanchalanasana (lunge pose) flowing variation, option to use blocks

  • Inhale into a lunge, draw chest forward,
  • Exhale straighten both legs and curl chin to chest,
  • Repeat several rounds.

Adho Mukha Shvanasana (downward dog)

Phalakasana (plank pose)

Chaturanga Dandasana

Urdhva Mukha Shvanasana or Bhujangasana (updog or cobra pose)

Adho Mukha Shvanasana (downward dog)

Eka pada adho mukha svanasana (3-legged dog)

Virabhadrasana | (warrior 1) flowing variation

  • Inhale hands forward and up,
  • Exhale hands down and back,
  • Repeat several cycles.

Vrikshasana (tree pose) with arms overhead to lengthen side waist

Parsva Urdhva Hastasana (upward salute side bend) variation

Tadasana (mountain pose)

Repeat on the other side.

Wave 2 

Tadasana (mountain pose)

Parivrtta Utkatasana (revolved chair pose)

Parivrtta Anjaneyasana (revolved lunge pose)

Parsvottanasana (pyramid pose)

Eka pada adho mukha svanasana (3-legged dog)

Vasisthasana (side plank pose) variation

  • Hook the extended leg around the leg on the ground with the big toe and middle toe around the Achilles, the back of the heel.

Adho Mukha Shvanasana (downward dog)

Phalakasana (plank pose)

Chaturanga Dandasana

Urdhva Mukha Shvanasana or Bhujangasana (updog or cobra pose)

Adho Mukha Shvanasana (downward dog)

Utthita Ashwa Sanchalanasana (lunge)

Utthan Pristhasana ( lizard pose) variation facing the side of the mat

Navasana (boat pose)

Adho Mukha Shvanasana (downward dog)

Uttanasana (forward fold)

Tadasana (mountain pose)

Repeat on the other side.

Peak Pose Flow

Adho Mukha Shvanasana (downward dog)

Eka pada adho mukha svanasana (3-legged dog)

Parsvottanasana (pyramid pose)

Parivrtta Trikonasana (revolved triangle pose)

Cooling Flow 

A quad stretch of choice for 8-breath:

  • Supta Virasana (hero pose)
  • Utthan Pristhasana Ustrasana (lizard pose)

Backbend of choice for 10-breath:

  • Ustrasana (camel pose)
  • Setu Bandha Sarvangasana (bridge pose)
  • Urdhva Dhanurasana (wheel pose)

Hip opening of choice with a bolster or blocks to support:

  • Reclining Deer Pose (90/90 legs)
  • Eka Pada Rajakapotasana (pigeon pose)

Baddha Konasana (bound angle pose) with blocks under the thighs

  • Option to take neck stretches to release the muscles along the front and the sides of the neck.

Savasana or seated meditation to close.

Show