A Hatha class that opens the chest and shoulders to create space before backbends.
The invitation is to move inside and close your eyes as you practice. Breathe consciously, taking longer inhales and exhales.
Style: Hatha
Duration: 20-mins
Level: open
Props: 2 blocks
Focus: full body yoga class with hips and heart-opening.
Location: Lila Familia Production Studio, Vancouver, BC
Music: Into the Dark Spotify Playlist
Meditation
Come to a seat of your choice and close your eyes.
Begin to rock your pubic bone forward and back.
Round the spine as you roll back, sliding the hands to your knees.
Arch the spine as you rock forward.
Do this simple, rhythmic motion for eight breaths. Move slowly.
Movement
Bharmanasana (table top)
Uttana Shishosana (puppy)
Uttanasana (forward fold) at the back of the mat.
Tadasana (mountain)
Urdvha Hastasana (hands to sky)
Uttanasana (forward fold)
Bharmanasana (table top)
Marjaiasana/Bitilasana(cat/cow)
Phalakasana (plank pose)
Chaturanga
Bhujangasana (cobra)
Adho muka svanasana (down dog)
Eka pada adho mukha svanasana (3-legged downward dog)
Anjaneyasana (lunge)
Utthan Pristhasana (lizard pose) variation
Utthan Pristhasana (revolved thigh stretch)
Parighasana (gate pose)
Utthita Parsvakonasana (side angle pose) variation
Come to sit back on your heels with the toes curled
Turn to face the back of your mat
Adho muka svanasana (down dog)
Eka pada adho mukha svanasana (3-legged downward dog)
Anjaneyasana (lunge)
Utthan Pristhasana (lizard pose) variation
Utthan Pristhasana (revolved thigh stretch)
Parighasana (gate pose)
Utthita Parsvakonasana (side angle pose) variation
Come to sit back on your heels with the toes curled
Turn to face the back of your mat
Floor Poses
Ustrasana (camel)
Seated meditation or savasana to close.
