A Lila Flow class opens the side body, chest, hamstrings, and hip flexors to create space in the body.
Move through lunges, warriors, twists, backbends, and leg balancing. This class includes a little bit of everything for a full-body experience. Close practice with a seated pranayam in Sama Vritti (four-part breathing) and meditation.
Style: Lila Flow
Duration: 30-minutes
Level: open
Props: 2 Blocks
Focus: side waist, chest, hamstring and hip flexor opening—a little bit of everything.
Location: Vancouver, BC
Music: Go with the Flow Spotify playlist
Opening Flow
Come up to stand at the top of your mat.
Extend your arms overhead and clasp your palms.
Flip the center of each palm skyward.
Take your feet a little wider of hip distance.
2x Sun Salutations – flow on your own or follow the cues
Tadasana (mountain pose)
Urdvha Hastasana (hands to sky)
Uttanasana (forward fold)
Ardha Uttanasana (half lift)
Anjaneyasana (lunge) variation
Adho mukha svanasana (down dog)
Phalakasana (plank pose)
Chaturanga
Bhujangasana (cobra pose)
Adho mukha svanasana (down dog)
Eka pada adho mukha svanasana (3-legged downward dog)
Parivrtta Ashtachandrasana (revolved lunge) variation
Uttanasana (forward fold)
Ardha Uttanasana (half lift)
Uttanasana (forward fold)
Urdvha Hastasana (hands to sky)
Uttanasana (forward fold)
Repeat the same sequence on the other leg.
Wave 1
Utkatasana (chair pose)
Urdvha Hastasana (hands to sky)
Uttanasana (forward fold)
Ardha Uttanasana (half lift)
Anjaneyasana (lunge) variation
Anjaneyasana (lunge) with the back knee off of the ground
Baddha Virabhadrasana (humble warrior pose)
Parsvottanasana (pyramid pose) variation
Tadasana Janu Hastasana (standing hand to knee pose)
Vrksasana (tree pose) variation
Virabhadrasana II (warrior 2)
Viparita Virabhadrasana (peaceful warrior)
Adho mukha svanasana (down dog)
Phalakasana (plank pose)
Chaturanga
Bhujangasana (cobra pose) OR Urdhva Mukha Svanasana (upward dog)
Adho mukha svanasana (down dog)
Eka pada adho mukha svanasana (3-legged downward dog)
Parivrtta Ashtachandrasana (revolved lunge) variation
Parivrtta Anjaneyasana (revolved thigh stretch)
Uttanasana (forward fold)
Ardha Uttanasana (half lift)
Uttanasana (forward fold)
Urdvha Hastasana (hands to sky)
Uttanasana (forward fold)
Repeat the same sequence on the other leg.
Cooling Series
Come to stand up on your shins in the middle of your mat and bring your hands to your heart.
Ustrasana (camel pose)
Come to sit on your heels or a block.
Marjaryasana/Bitilasana (cat/cows)
Marichyasana (seated spinal twist)
Come to a seat of your choice
Pranayama – 4 Part Breath
This style of pranayama involves an evenly-paced inhale and exhale with breath retention in between the inhalation and exhalation.
Also known as Box-Breath or Four-Square Breathing, this pranayama is a potent stress reliever as it creates pressure in the lungs and teaches the body to stay calm when under duress.
In Sanskrit, this technique is called Sama Vritti Pranayama. Sama means equal and vritti means rotation/flow.
Sama Vritti brings more awareness to the flow and distribution of Prana throughout the body. The four stages of Sama Vritti are:
How To Do Sama Vritti:
Seated meditation or savasana to close.