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