A vigorous vinyasa practice that moves toward Surya Yantrasana (compass pose) and Astavakrasana (eight-angle pose) as the peak postures. Lunges, binds, warriors, and core work from plank strengthen the body to prepare you for arm balancing. This practice opens with a moving meditation to connect you to breath and the dynamic force of the spanda within. Spanda is the sacred vibration; it connects us to the contraction and expansion of the breath and the universe. It is a reminder that we are all energy that is vibrating, tremoring, together. Move through sun salutations, standing series, peak flow, and floor series with a supported backbend and pranayama to ground and conclude your yoga class.
Style: Vinyasa
Duration: 60-minutes
Level: open
Props: 2 Blocks
Focus: arm balancing with Compass and Eight-Angle pose as the peak.
Location: Vancouver, BC
Music: Classic Vinyasa Spotify Playlist
Moving Meditation
Come up to stand at the top of your mat
This meditation is a reminder that we have the ability to expand and contract.
Sun Salutation Flow
Tadasana (mountain pose)
Urdvha Hastasana (hands to sky)
Uttanasana (forward fold)
Ardha Uttanasana (half lift)
Anjaneyasana (lunge)
Adho mukha svanasana (down dog)
Phalakasana (plank pose)
Chaturanga
Sahaja Bhujangasana (rolling cobra pose)
Bhujangasana (cobra pose)
Adho mukha svanasana (down dog)
Eka pada adho mukha svanasana (3-legged downward dog)
Anjaneyasana (lunge) variation with the four movements of lunge by Shiva Rea
Uttanasana (forward fold)
Urdvha Hastasana (hands to sky)
Tadasana (mountain pose)
Repeat the same sequence on the other leg.
Wave 1
Uttanasana (forward fold)
Ardha Uttanasana (half lift)
Anjaneyasana (lunge)
Adho mukha svanasana (down dog)
Phalakasana (plank pose)
Chaturanga
Bhujangasana (cobra pose) OR Urdhva Mukha Shvanasana (upward facing dog)
Adho mukha svanasana (down dog)
Eka pada adho mukha svanasana (3-legged downward dog)
Virabhadrasana || (warrior 2) variation with dancing warriors
Eka pada adho mukha svanasana (3-legged downward dog) variation
Phalakasana (plank pose) variation
Vasisthasana (side plank pose)
Utthan Pristhasana (lizard pose) variation
Baddha Uttanasana (bound standing forward fold)
Uttanasana (forward fold)
Tadasana (mountain pose)
Utkatasana (chair pose)
Uttanasana (forward fold) variation with hands clasped at the back
Repeat the same sequence on the other leg.
Wave 2
Uttanasana (forward fold)
Ardha Uttanasana (half lift)
Anjaneyasana (lunge)
Adho mukha svanasana (down dog)
Chaturanga
Phalakasana (plank pose)
Bhujangasana (cobra pose) OR Urdhva Mukha Shvanasana (upward facing dog)
Adho mukha svanasana (down dog)
Eka pada adho mukha svanasana (3-legged downward dog)
Virabhadrasana || (warrior 2) variation with hands on the ground
Utthita Parsvakonasana (extended side angle pose)
Ardha Baddha Utthita Parsvakonasana (half bound extended side angle pose)
Parsvottanasana (pyramid pose)
Eka pada adho mukha svanasana (3-legged downward dog)
Phalakasana (plank pose) variation
Anjaneyasana (lunge)
Uttanasana (forward fold)
Urdvha Hastasana (hands to sky)
Tadasana (mountain pose)
Repeat the same sequence on the other leg
Peak Wave
Tadasana (mountain pose) variation
Bakasana (crow pose) OR malasana (yogic squat)
Come to recline on your back with one knee at your chest and the other leg extended.
Ananda Balasana (half happy baby pose)
Supta Padangusthasana (reclined standing hand to foot pose)
Supta Eka Pada Kandharasana (reclined foot behind the head pose)
Surya Yantrasana (compass pose)
Astavakrasana (eight-angle pose)
Cooling Flow
Setu Bandha Sarvāṅgāsana (bridge pose) variation with blocks under the tailbone
Pranayama:
Jathara Parivartanasana (reclined spinal twist)
Viparita Karani (dead bug pose)
Savasana (corpse pose)