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The Fire of Kali (60-mins) Vinyasa

In this class themed for the Hindu Deity, Kali Maa, you’ll move through mantra, heating pranayamas with Khapalbhati breath, and leg balancing poses to build towards the peak pose with Baddha Parivrtta Hasta Padangusthasana (revolved hand to big toes pose). With hamstring lengthening, heart opening, and deep twists, you’ll build heat and strength in this spicey 45-min vinyasa class that opens with mythology for Kali, Goddess of the Revolution.

For the short (45-minute) vinyasa class, visit this video: https://practice.clararobertsoss.com/programs/the-fire-of-kali-45?

For the myth of Kali (15-minute) meditation class, visit this video: https://practice.clararobertsoss.com/programs/kali-myth-mantra-meditation

Spotify Playlist: https://open.spotify.com/playlist/6EF8Nms87XeiBNFsBNDub9?si=ZvJVkq7eQnOIeK8-JMn_ZQ

Style: Vinyasa

Duration: 60-minutes

Level: open-levels

Props: 2 blocks, 1 strap

Focus: backbends with core and back strengthening

Location: Lila Familia Production Studio, Vancouver, BC

Opening Myth on Kali Maa

Kali is born out of the poison; we can use this poison to learn and shift and transform.

If we are moving in too many directions, we need to ground by balancing the masculine and feminine energies. Shakti energy is the feminine force, while Shiva is the masculine. Shakti needs Shiva, as Shiva is the consciousness that draws us back into focus. Focus without action is complacency; we need both. May, today in this moving meditation, may we focus our strong creative, energetic force on building a fire and directing it in a sustainable and nourishing way.

Kali Mantra (54x) 

Om Kleem Kalikaye Namah

Meaning of the manta: 

Om – the primordial sound that connects us all

Kleem – represents the power associated with Kali and Durga

Kalikaye – the bija sound for Kali

Namaha – I bow to thee

May our problems, both big and small, be solved; may we connect to our inner wisdom to find and feel and connect to our inner wisdom.

10-breaths to do as you please, options:

  • Balasana (child’s pose)
  • Marjaiasana/Bitilasana (cat/cows)
  • Adho Mukha Svanasana (down dog)
  • Uttanasana (forward fold)

Come to stand at the top of your mat in tadasana with hands at your heart.

Wave 1

Tadasana (mountain pose)

Urdhva Hastasana (hands to the sky)

Uttanasana (forward fold)

Ardha Uttanasana (halfway lift)

Ashta Chandrasana (high crescent lunge) variation, back knee on or off of the ground

  • Draw arm circles with hands going down, back, and up to the sky.

Āñjaneyāsana (lunge pose) variation with hands on the ground

  • Inhale reach chest forward and bend the front knee,
  • Exhale to straighten both legs, round the back, and drop the head.

Parivrtta Utthita Ashwa Sanchalanasana (revolved lunge pose) variation with the top arm to the sacrum and lean head back.

Ardha Hanumanasana (half splits pose) with or without the use of props.

  • Keep hands on either side of the knee, OR
  • Walk palms forwards and bow the head.

Come to a seat with toes tucked, and bring your bum to your heels.

Khapalabhati breaths with hands to the sky- pull fingers into your palms.

  • Take this for 45-seconds, OR
  • Breathe in and out naturally if this does not serve.

Move as you please for 5-breaths to transition, options:

  • Take the half vinyasa,
  • Adho Mukha Svanasana (down dog),
  • Balasana (child’s pose)

Eka pada adho mukha svanasana (3-legged dog)

Virabhadrasana || (warrior 2) variation with hands clasped at the back, bow your head towards the ground.

Trikonasana (triangle pose) variation with top arm towards the back of your mat, OR half bind.

Āñjaneyāsana (lunge pose)

Urdhva Prasarita Eka Padasana (standing splits)

Bring your knee to the chest, take your shin in your hands, and slowly stand up.

Utthita Hasta Padangusthasana (hand to foot pose) variation with hands at hamstrings to support the leg, OR reach arms overhead to the sky.

Parivrtta Utthita Hasta Padangustasana (standing revolved twist pose) variation with hands extended to either side of the room.

Uttanasana (forward fold) variation with legs crossed, option to walk hands to top corner of the mat.

Tadasana (mountain pose)

Repeat the same sequence on the other side.

Wave 2

Tadasana (mountain pose)

Urdhva Hastasana (hands to the sky)

Utkatasana (chair pose)

Uttanasana (forward fold)

Ardha Uttanasana (halfway lift)

Anjaneyasana (low lunge)

Baddha Parivrtta Parsvakonasana (bound revolved lunge)

  • Option to use the strap if you cannot take the full bind.

Ardha Matsyendrasana (seated spinal twist)

  • Option to stay bound and extend the top leg towards the sky, use the strap if you need a prop’s assistance.

Āñjaneyāsana (lunge pose)

Eka pada adho mukha svanasana (3-legged dog) variation with hip mandalas, OR, stay exactly as you are.

Move as you please for 5-breaths to transition, options:

  • Take the half vinyasa (plank pose, chaturanga, cobra/up dog, down dog)
  • Adho Mukha Svanasana (down dog),
  • Balasana (child’s pose)

Adho Mukha Svanasana (down dog)

Āñjaneyāsana (lunge) keep the back knee lifted from the ground.

Parivrtta Utthita Ashwa Sanchalanasana (revolved lunge) option to use the strap if you need assistance to enter the bind.

Transition:

  • Extend the back leg,
  • Look down at the front foot,
  • Step the back foot forward,
  • Shift weight into the foot that moved forward and slowly stand,
  • Stay bound, and extend the lifted leg to the front of the room,
  • Be still and breathe.

Tadasana (mountain pose).

Repeat the same sequence on the other side.

Wave 3

Tadasana (mountain pose)

Urdhva Hastasana (hands to the sky)

Utkatasana (chair pose)

Uttanasana (forward fold)

Move as you please for 5-breaths to transition, options:

  • Take the half vinyasa (plank pose, chaturanga, cobra/up dog, down dog)
  • Adho Mukha Svanasana (down dog),
  • Balasana (child’s pose

Peak pose flow toward one more time, OR rest.

Adho Mukha Svanasana (down dog)

Āñjaneyāsana (lunge) keep the back knee lifted from the ground.

Parivrtta Utthita Ashwa Sanchalanasana (revolved lunge) option to use the strap if you need assistance to enter the bind.

Transition:

  • Extend the back leg,
  • Look down at the front foot,
  • Step the back foot forward,
  • Shift weight into the foot that moved forward and slowly stand,
  • Stay bound, and extend the lifted leg to the front of the room,

Baddha Parivrtta Hasta Padangusthasana (revolved hand to big toes pose.

Cooling Flow 

Balasana (chid’s pose) OR stay seated and breathe

Matsyasana (fish pose) variation with blocks:

  • 1 block under the back of the head
  • 1 block under the back of the heart

Or take any pose for 2-minutes to breathe and allow the heart rate to settle.

Savasana, or seated meditation.

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