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

• Keep the back knee on the ground
• Take the front arm to the thigh
• Take the back arm overhead

Come to sit back on your heels with the toes curled

• Inhale and take the arms out and up above your head
• Exhale and bring the prayer to your heart

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

• Keep the back knee on the ground
• Take the front arm to the thigh
• Take the back arm overhead

Come to sit back on your heels with the toes curled

• Inhale and take the arms out and up above your head
• Exhale and bring the prayer to your heart

Turn to face the back of your mat

Floor Poses

Ustrasana (camel)

Seated meditation or savasana to close.