This class opens and closes with a reading from the Radiance Sutras.
Style: Vinyasa
Duration: 60-minutes
Level: intermediate/advanced
Props: 2 blocks
Focus: hip flexors, arm balances, side crow pose
Location: Vancouver, BC
Music: Secret Lovers Spotify Playlist
Poem to anchor the class:
“The light of consciousness illumines the world.
The world reflects this splendor.
Energy and matter, essence and manifestation,
Reveal each other to each other.
Individual soul and cosmic energy,
Pulsing heart and infinite awareness—
Are secret lovers, always merging in oneness.
When the secret slips out, there is laughter
And a flash of brilliance in the air.”
— The Radiance Sutras translation by Lorin Roche.
Mantra
Aum 4x with hands at your heart.
10-15 breath to move as you like, options:
Come to Tadasana at the front of your mat.
Wave 1
Tadasana (mountain pose)
Urdvha Hastasana (hands to sky)
Uttanasana (forward fold)
Ardha Uttanasana (half lift)
Anjaneyasana (lunge)
Anahatasana (heart pose)
Bhujangasana (cobra pose)
Adho mukha svanasana (down dog)
Eka pada adho mukha svanasana (3-legged downward dog)
Anjaneyasana (lunge)
Anjaneyasana (lunge) variation
Adho mukha svanasana (down dog)
Uttanasana (forward fold) at the BACK of the mat
Tadasana (mountain pose)
Urdvha Hastasana (hands to sky)
Utkatasana (chair pose)
Urdvha Hastasana (hands to the sky) on tiptoes
Phalakasana (plank) with toes touching
** You can always lower your knees or forearms to the ground
Phalakasana (plank) variation
Phalakasana (plank)
Chaturanga
Bhujangasana (cobra pose)
Adho mukha svanasana (down dog) kriyas
Adho mukha svanasana (down dog)
Uttanasana (forward fold)
Ardha Uttanasana (half lift)
Uttanasana (forward fold)
Urdvha Hastasana (hands to the sky)
Tadasana (mountain)
Repeat the same sequence on the other leg
Wave 2
Tadasana (mountain pose)
Utkatasana (chair pose)
Urdvha Hastasana (hands to the sky) on tiptoes
Bakasana (crow pose) OR Malasana (yogic squat)
Phalakasana (plank)
Anahatasana (heart pose)
Bhujangasana (cobra pose) – 4x breaths
Adho mukha svanasana (down dog)
Eka pada adho mukha svanasana (3-legged downward dog)
Ashta Chandrasana (high lunge pose)
Parivrtta Utthita Ashwa Sanchalanasana (revolved lunge pose)
Parivrtta Utkatasana (revolved chair pose)
Parsva Bakasana (side crow) OR Bakasana (crow)
Uttanasana (forward fold)
Phalakasana (plank)
Chaturanga
Bhujangasana (cobra pose)
Adho mukha svanasana (down dog)
Eka pada adho mukha svanasana (3-legged downward dog)
Utthan Pristhasana (lizard pose) variation
Adho mukha svanasana (down dog)
Uttanasana (forward fold) at the back of your mat
Roll up to stand
Tadasana (mounain pose)
Urdvha Hastasana (hands to the sky)
Tadasana (mountain pose)
Repeat the same sequence on the other leg.
Floor Poses
Ustrasana (camel pose)
Salamba Bhujangasana (sphinx)
Ardha Bhekasana (half frog pose)
Supta Matsyendrasana (reclined spinal twist)
Savasana or seated meditation to close, with the option to take a corpse pose on your belly.