A short and invigorating Lila Flow yoga class with back strengthening, leg balancing, and backbends. This class works towards Ustrasana (camel pose) and builds strength in the erectors (spine) and obliques (side core muscles). Side waist and inner thigh stretching are featured to lengthen the muscles strained. The core is our fire; the back body is our witness.
“In the best-known version of the Greek myth, Persephone is dragged down into the underworld by Hades, whose title is “Pluto.” But in earlier, pre-patriarchal tales she descends there under her own power, actively seeking to graduate from her virginal naïveté by exploring the intriguing land of shadows.
“Pluto” is derived from the Greek word Plutus, meaning “wealth.” Psychologist James Hillman says this refers to the psyche-building riches available in Pluto’s domain. Hades, he says, is “the giver of nourishment to the soul.”— Pronoia by Rob Brezsny.
Style: Lila Flow
Duration: 30-minutes
Level: open
Props: 2 Blocks
Focus: back strengthening, leg balancing, backbends.
Location: Vancouver, BC
Music: The Ability to Sustain Spotify playlist
Opening Sequence
Bidalasana/Bitilasana (cat/cow)
Bharmanasana (tabletop) variation
Bharmanasana (tabletop) variation with knees hovering off the ground
Adho mukha svanasana (down dog)
Uttanasana (forward fold)
Urdvha Hastasana (hands to sky)
Tadasana (mountain pose)
Wave 1
Tadasana (mountain pose)
Urdvha Hastasana (hands to sky)
Uttanasana (forward fold)
Ardha Uttanasana (half lift)
Phalakasana
Chaturanga
Bhujangasana (cobra pose)
Adho mukha svanasana (down dog)
Eka pada adho mukha svanasana (3-legged downward dog)
Anjaneyasana (lunge)
Urdhva Prasarita Eka Padasana
Tadasana Janu Hastasana tādāsana
Vrksasana (tree) variation floating
Virabhadrasana II (warrior 2)
Viparita Virabhadrasana (peaceful warrior pose)
Bharmanasana (tabletop) variation
Vasisthasana (side plank pose) variation with knee on the ground
Adho mukha svanasana (down dog)
Phalakasana
Chaturanga
Bhujangasana (cobra pose) OR Urdhva Mukha Shvanasana (upward facing dog)
Adho mukha svanasana (down dog)
Uttanasana (forward fold)
Tadasana (mountain pose)
Repeat the same sequence on the other leg.
Wave 2
Tadasana (mountain pose)
Urdvha Hastasana (hands to sky)
Uttanasana (forward fold)
Ardha Uttanasana (half lift)
Phalakasana
Bhujangasana (cobra pose) OR Urdhva Mukha Shvanasana (upward facing dog)
Adho mukha svanasana (down dog)
Eka pada adho mukha svanasana (3-legged downward dog)
Anjaneyasana (lunge)
Virabhadrasana III (warrior 3)
Uttanasana (forward fold) variation with toes crossed
Anjaneyasana (lunge)
Vasisthasana (side plank pose)
Virabhadrasana II (warrior 2)
Utthita Parsvakonasana (side angle pose)
Anjaneyasana (lunge)
Bharmanasana (tabletop) variation
Marjaryasana/Bitilasana (cat/cow)
Adho mukha svanasana (down dog)
Phalakasana
Chaturanga
Bhujangasana (cobra pose) OR Urdhva Mukha Shvanasana (upward facing dog)
Adho mukha svanasana (down dog)
Uttanasana (forward fold)
Tadasana (mountain pose)
Repeat the same sequence on the other leg.
Floor Sequence
Ustrasana (camel pose)
Baddha Konasana (seated bound angle pose) variation with a twist
Sukhasana (easy sitting pose)