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:
* 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:
Uttanasana (forward fold)
Ardha Uttanasana (halfway lift)
Utthita Ashwa Sanchalanasana (lunge pose) flowing variation, option to use blocks
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
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
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:
Backbend of choice for 10-breath:
Hip opening of choice with a bolster or blocks to support:
Baddha Konasana (bound angle pose) with blocks under the thighs
Savasana or seated meditation to close.