Shame corrodes the very part of us that believes we are capable of change. 

– Brene Brown.

A fluid Lila Flow class with playful transitions that keeps you guessing as to where this sequence is headed! Core, back body, and leg strengthening prepare you to balance in Virabhadrasana III (warrior 3). This class equally strengthens and lengthens the muscles attached to the spine. Several backbends from the ground express the front body and draw awareness to the heart space. The offering is to incite change; allow the breathing to stay full so that the body may receive as much Prana (energy, vitality) as we can give it. We can create conscious change; through breath, thought, and action.

Style: Lila Flow

Duration: 35-minutes

Level: open

Props: 2 blocks

Focus: heart-opening, leg balancing, and twists to open and strengthen the spine

Location: Vancouver, BC

Music: Pete Wonder

Take the class without music: Shame Lila Flow Yoga w/o music

Opening Meditation

Come to the front of your mat with your hands in Anjali Mudra (prayer) at the front of your heart. Today’s class is themed on shame, a universal emotion we’ve all experienced at some point or another.

Questions for you to consider:

• What is shame?
• How does it show up in your life?
• How does it feel in your body?
• Where does shame live in your body?
• When was the last time you experienced shame?
• What changes in your breath and body when you think of shame?

Breathe deep belly breath; breathe down into your lower abdomen, and imagine blowing yourself wide like a big balloon. Breathe into all parts of yourself to the front, back, and either side.

As you inhale, get wide. As you exhale, squeeze the navel toward the spine and hug your lungs in—push out all the breath.

The invitation is to inhale through the nose and exhale out the mouth as you flow through today’s practice, or take ujjayi breath if you prefer.

Wave 1

Tadasana (mountain pose)

Urdvha Hastasana (hands to sky)

Uttanasana (forward fold)

Ardha Uttanasana (half lift)

Anjaneyasana (lunge) low variation

Balasana (child’s pose)

Bitilasana (angry cat pose)

Marjaryasana (cow pose)

Ashtangasana (eight point pose)

Bhujangasana (cobra pose)

Adho mukha svanasana (down dog)

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

Anjaneyasana (lunge) high variation on fingertips

• Inhale and bend the front knee, lift the chest
• Exhale and straighten both legs and round the back

Uttanasana (forward fold)

Urdvha Hastasana (hands to sky)

Tadasana (mountain pose)

Repeat the same sequence on the other leg.

Wave 2

Utkatasana (chair pose)

Uttanasana (forward fold)

Ardha Uttanasana (half lift)

Anjaneyasana (lunge) high variation

Adho mukha svanasana (down dog)

Phalakasana (plank pose) variation

Balasana (child’s pose)

Bitilasana (angry cat pose)

Chaturanga

Bhujangasana (cobra pose) OR Urdhva Mukha Shvanasana (upward dog)

Adho mukha svanasana (down dog)

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

Virabhadrasana I (warrior 1) variation flowing meditation

• Exhale and take hands to heart
• Inhale and take hands to the sky, straighten the front leg
• Exhale and lower the torso halfway with arms overhead or in prayer
• Inhale and take hands to the sky, bend the front knee
• Exhale and take hands to the heart
• Repeat several cycles.

Parsvottanasana (pyramid pose)

Urdhva Prasarita Eka Padasana (standing splits)

Vrikshasana (tree pose)

Parsva Urdhva Hastasana (standing half bend) variation with toes crossed

Tadasana (mountain pose)

Repeat the same sequence on the other leg.

Wave 3

Utkatasana (chair pose)

Uttanasana (forward fold)

Ardha Uttanasana (half lift)

Anjaneyasana (lunge) high variation

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

Phalakasana (plank pose) cat/cow variation

• Inhale and take your extended knee to your nose, rounding the spine
• Exhale and extend your leg back behind you with knee bent, draw chest and chin forwards.
• Repeat several cycles

Lower to your belly, keeping the extended leg with heel lifting skyward

• Take your same hand to the heel
• Walk the other palm forward
• Kick your foot into your hand with the thigh on the ground
• Lift your chest
• Option to lift your opposite hand from the ground and get long from fingertips to toes.

Parsva Vasisthasana (side plank pose)

Adho mukha svanasana (down dog)

Optional half vinyasa, hold DD or child’s pose for 5b

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

Virabhadrasana I (warrior 1) variation flowing meditation

Virabhadrasana III (warrior 3)

Vrikshasana (tree pose)

Parsva Urdhva Hastasana (standing half bend) variation with toes crossed

Tadasana (mountain pose)

Repeat the same sequence on the other leg.

Backbending Flow

Salabhasana (locust pose)

Dhanurasana (bow pose) variation keeping the thighs to the ground.

Cooling Flow

Supta Matsyendrasana (reclined spinal twist) from the belly

Savasana on your belly or flip over onto your back if you prefer.

Seated meditation closes your practice.