A playful and dynamic Lila Flow yoga class features mandala circles to challenge your perspective. This class works toward Adho Mukha Vrksasana (handstand) as the peak pose. Move forward and back on your mat through lunges, warriors, and twists as you the side waist and strengthen the abdomen. This class invites you to soften the reins of control to allow the river of the breath and practice to flow through you. Pranayama opens and closes your practice.
Style: Lila Flow
Duration: 30-minutes
Level: open
Props: 2 Blocks
Focus: back strengthening, leg balancing, backbends.
Location: Vancouver, BC
Music: Earth Mandala Spotify Playlist
Opening Flow
Come to stand in the middle of your mat with your legs wide.
Release your hands and stand tall. Root down through your feet and feel your connection to the earth. As you inhale, draw energy upwards from the earth. As you exhale, root down and observe how you feel.
Wave 1
Tadasana (mountain pose)
Urdvha Hastasana (hands to sky)
Uttanasana (forward fold)
Ardha Uttanasana (half lift)
Anjaneyasana (lunge) variation on fingertips
Phalakasana
Chaturanga
Bhujangasana (cobra pose)
Adho mukha svanasana (down dog)
Eka pada adho mukha svanasana (3-legged downward dog)
Anjaneyasana (lunge) variation on fingertips
Uttanasana (forward fold)
Urdvha Hastasana (hands to sky)
Uttanasana (forward fold)
Repeat the same sequence on the other side.
Wave 2
Utkatasana (chair pose)
Uttanasana (forward fold)
Ardha Uttanasana (half lift)
Phalakasana
Chaturanga
Bhujangasana (cobra pose)
Adho mukha svanasana (down dog)
Eka pada adho mukha svanasana (3-legged downward dog)
Anjaneyasana (lunge) variation
Parsvottanasana (pyramid pose)
Eka pada adho mukha svanasana (3-legged downward dog)
Urdhva Prasarita Eka Padasana (standing splits) OR Adho Mukha Vrksasana (handstand) hopping variation
Adho mukha svanasana (down dog)
Phalakasana
Chaturanga
Anantasana (sleeping Vishnu)
Ardha Matsyendrasana (seated spinal twist)
Adho mukha svanasana (down dog)
Virabhadrasana II (warrior 2 pose)
Eka pada adho mukha svanasana (3-legged downward dog)
Urdhva Prasarita Eka Padasana (standing splits) OR Adho Mukha Vrksasana (handstand) hopping variation
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)
Phalakasana
Chaturanga
Bhujangasana (cobra pose)
Adho mukha svanasana (down dog)
Eka pada adho mukha svanasana (3-legged downward dog)
Anjaneyasana (lunge) variation
Parsvottanasana (pyramid pose)
Eka pada adho mukha svanasana (3-legged downward dog)
Urdhva Prasarita Eka Padasana (standing splits) OR Adho Mukha Vrksasana (handstand) hopping variation
Adho mukha svanasana (down dog)
Phalakasana
Chaturanga
Anantasana (sleeping Vishnu)
Ardha Matsyendrasana (seated spinal twist)
Virabhadrasana II (warrior 2 pose)
Eka pada adho mukha svanasana (3-legged downward dog)
Urdhva Prasarita Eka Padasana (standing splits) OR Adho Mukha Vrksasana (handstand) hopping variation
Uttanasana (forward fold)
Urdvha Hastasana (hands to sky)
Tadasana (mountain pose)
Utkatasana (chair pose)
Uttanasana (forward fold)
Ardha Uttanasana (half lift)
Parsvottanasana (pyramid pose)
Adho mukha svanasana (down dog)
Phalakasana
Chaturanga
Anantasana (sleeping Vishnu)
Ardha Matsyendrasana (seated spinal twist)
Virabhadrasana II (warrior 2 pose)
Utthita Parsvakonasana (extended side angle pose)
Uttanasana (forward fold)
Ardha Uttanasana (half lift)
Uttanasana (forward fold)
Urdvha Hastasana (hands to sky)
Tadasana (mountain pose)
Repeat the same sequence on the other leg.
Cooling Sequence
Peck stretch from the abdomen
Recline on your belly and rest one cheek to your mat or rest your forehead on a block.
Balasana (child’s pose)
Sukhasana (easy sitting pose)