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)

• Inhale and round the spine
• Exhale and arch the spine
• Do several cycles

Bharmanasana (tabletop) variation

• Extend your leg
• Extend the opposite arm
• Bend the knee of the extended leg
• Catch the ankle of the bent leg with the hand that’s extended
• Hold and breathe as you kick your foot into your hand

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

• Extend your leg
• Extend the opposite arm
• Bend the knee of the extended leg
• Hold and breathe

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

• Extend your leg
• Extend the opposite arm
• Bend the knee of the extended leg
• Catch the ankle of the bent leg with the hand that’s extended
• Hold and breathe as you kick your foot into your hand

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)