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Spanda (56-mins) Vinyasa

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

  • Inhale and take your arms out wide to the left and right side of your mat
  • Exhale and take your hands to prayer in front of your heart
  • Repeat several cycles with your breath

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

  • Place your fingertips on the ground or your blocks
  • Inhale in your lunge and extend your chest forward
  • Exhale and round your spine, take forehead to front knee

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

  • Inhale and move into a peaceful warrior
  • Exhale and move into modified side angle pose
  • Repeat several cycles dancing in your breath

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

  • Stack your hips and bend your top knee
  • Hold and breathe with shoulders squared to the ground

Phalakasana (plank pose) variation

  • Take your extended knee into your chest

Vasisthasana (side plank pose)

Utthan Pristhasana (lizard pose) variation

  • Take your hands to the ground or your blocks
  • Lift your chest and lower your pelvis

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

  • Take your extended leg to your upper arm
  • Inhale and draw your knee toward your armpit

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

  • Come to stand on your tiptoes
  • Extend your arms overhead
  • Bend your knees and slowly lower your hips toward your heels

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:

  • Inhale for the count of 6
  • Hold at the top for 4
  • Exhale for the count of 8
  • Repeat several cycles

Jathara Parivartanasana (reclined spinal twist)

Viparita Karani (dead bug pose)

Savasana (corpse pose)

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