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Practice with Clara

Subtle Body Practice (33-mins) Hatha

A Hatha class that works with subtle body practices to bring more space and awareness to the body, this class features movement, breath and visualization practices. This class opens with a chakra meditation. To learn more about each of the seven chakras and the themes associated with each, read the Chakra Guide. May we create more space in body and mind so that life flows through us with more ease. We are conduits of energy.

As you move through class, ask yourself: what kind of energy do I want to share/express?

Style: Hatha

Duration: 33-minutes

Level: open-levels

Props: 2 blocks

Focus: breath, visualization

Location: Lila Familia Production Studio, Vancouver, BC

MusicMorning Opener Yoga Spotify Playlist

Opening Chakra Meditation 

Come to a seat on your mat and close your eyes.

Place your props as you like in Sukasana (easy sitting pose).

Chakra Visualization

Bring your awareness to the base of the pelvis and image a light that travels from the base of the spine to the crown of the head. The spine, aka Sushumna, is where the main seven energy points (chakras) are located.

The chakras are a part of the subtle body and gateway to better health and longevity. Chakra means ‘spinning wheel’ and represents an energy center where our subtle, Pranic body converges with the physical body.

As you sit and breathe, practice holding your inner eye/awareness at each of the chakras: MuladharaSvhadisthanaManipuraAnahataVishuddhaAjnaSahasrara.

You can bring some gentle spinal undulations through the spine as you breathe up and down Sushumna, lighting up each chakra.

Movement + Pranayama

In Sukasana (easy sitting pose), extend your hands overhead in Venus Mudra. Breathe up to your side, waist to your fingers and thumbs. Stay here for several breaths.

  • Inhale and extend the arms overhead
  • Exhale and lower the arms by your sides
  • Inhale and take your hands to prayer at the pelvis and up above the crown of your head
  • Exhale and take venus mudra
  • Stay here and breathe a couple of cycles
  • Repeat this simple moving meditation several times

As you breathe with your arms overhead, ground by rooting the sits bone into the earth, imagine that you are drawing energy upwards from the earth into your spine, through the body, and allow the energy to move up and out from the crown of the head and fingertips.

Balasana (child’s pose)

Adho Mukha Svanasana (down dog)

Uttanasana (forward fold) variations

  • Hands on the ground
  • Hands clasped at the elbows
  • Hands laced behind the head

Roll up to stand with bent knees

Tadasana (mountain pose) with hands stacked over the heart

Prostration Namaskars

Uttanasana (forward fold) at the back of the mat

Tadasana (mountain pose) variation with hands stacked over your heart

Prostration Namaskars (sun salutations) from Shiva Rea from the back of the mat.

  • You’ll hold each pose for 2-3 breath
  • The pose is the offering
  • Observe the quality of breath as you move

Prostration Namaskars are among the oldest namaskars, and they act as an offering.

Try to keep your eyes closed as you move to feel your body and breath.

Take three cycles, hold each pose for 2-3 breathes:

Tadasana (mountain pose) with hands stacked at the heart

  • Place your palms on your lower back
  • Puff the front of the chest and breathe into your heart
  • Ground down through the soles of your feet
  • Lengthen from the legs to the crown of your head

Uttanasana (forward fold)

  • Wash your hands down the backs of your legs as you bow forward
  • Keep your hands at the back of your calves or ankles

Prostration on the belly

  • Palms come to prayer with thumbs at the third eye
  • Press the pinky side of the hand into the earth
  • Anchor the thumbs to the third eye
  • Press the heart, pelvis, tops of the feet gently to the ground

Balasana (child’s pose)

Uttanasana (forward fold) at the back of your mat

Roll up to stand

Tadasana (mountain pose)

Cooling Poses

Jathara Parivartanasana (reclined spinal twist)

Savasana (corpse pose).