A playful and powerful practice that builds towards Adho Mukha Vrksasana (handstand) as the peak pose. Today’s class invites you to find your balance in breath, movement, and within the effort and intention in each pose. Lunges, warriors, leg balancing, core strengthening, twists, and hamstring lengthening prepare you for Adho Mukha Vrksasana (handstand). Cool down with hip and inner thigh opening, a longer-held backbend, and neck release.
***For anyone with wrist sensitivities or injury, please modify as needed. Coming down onto your forearms and taking a forearm plank or a forearm stand is one option if you’re not playing on your hands today. You can also skip the peak pose and stay in standing splits.
Spotify Playlist: https://open.spotify.com/playlist/4fl9w6jLaL14T1fnnUnnlw?si=SggmmNKxSYqXmBjRuAv_kg
Style: Vinyasa
Duration: 60-minutes
Level: open-levels
Props: 1 Block
Focus: core strengthening as we work towards handstand
Location: Lila Familia Production Studio, Vancouver, BC
Opening Sequence
Come to a seat using a prop or cross-legged and close your eyes.
This practice honor’s Vishnu, the sustainer. He’s part of the Trimurti with Brahama, the Creator, and Shiva, the Destroyer. Vishnu is known as the one who gives hope. We’ll use Vishnu to inspire our peak pose as we sustain and find balance.
10-15 breath to move as you like, options:
2x Sun Salutations opening to your breath.
Follow Clara’s cues or move at your own rhythm.
We’ll meet in mountain pose.
Wave 1
Tadasana (mountain pose)
Urdhva Hastasana (hands to sky)
Utkatasana (chair pose) variation with heels lifted from the ground
Uttanasana (forward fold)
Ardha Uttanasana (half lift)
Ashta Chandrasana (high lunge) variation twisting open to the side
Eka pada adho mukha svanasana (3-legged downward dog) variation
Adho Mukha Shvanasana (down dog)
Phalakasana (plank pose)
Balasana (child’s pose)
Ustrasana (camel) variation sitting on your heels at the back of your mat
Adho Mukha Shvanasana (down dog)
Eka pada adho mukha svanasana (3-legged downward dog)
Virabhadrasana II (warrior 2) variation with elbows to the sky
Trikonasana (triangle pose)
Eka pada adho mukha svanasana (3-legged downward dog)
Urdhva Prasarita Eka Padasana (standing splits) OR take little hops.
Uttanasana (forward fold)
Ardha Uttanasana (half lift)
Uttanasana (forward fold)
Urdhva Hastasana (hands to sky)
Tadasana (mountain pose)
Repeat the same sequence on the other leg.
Wave 2
Tadasana (mountain pose)
Urdhva Hastasana (hands to sky)
Utkatasana (chair pose) variation with heels lifted from the ground
Uttanasana (forward fold)
Ardha Uttanasana (half lift)
Ashta Chandrasana (high lunge)
Parivrtta Ashtachandrasana (revolved high lunge) option to open the arms.
Eka pada adho mukha svanasana (3-legged downward dog)
Phalakasana (plank pose) variation
Eka pada adho mukha svanasana (3-legged downward dog)
Urdhva Prasarita Eka Padasana (standing splits) OR take little hops and switch your legs in the air like you’re slicing scissors.
Adho Mukha Shvanasana (down dog)
Virabhadrasana II (warrior 2)
Utthita Parsvakonasana (extended side angle pose)
Ashta Chandrasana (high lunge) variation with fingertips on the ground.
Uttanasana (forward fold)
Urdhva Hastasana (hands to sky)
Tadasana (mountain pose)
Repeat the same sequence on the other leg.
Peak Sequence
Come to sit back on your heels and take a breath or two.
We’ll move through three handstand variations; feel free to move to a wall if you want additional support to invert.
Handstand play variations:
Cooling Sequence
Utthan Pristhasana (lizard pose)
Take a backbend of your choice for 15 breaths; options include:
Ananda Balasana (happy baby pose) OR Pavanamuktasana (wind release pose)
Supta Kapotasana (reclined pigeon pose)
Baddha Konasana (seated bound angle pose) with the option to take a neck release OR forward fold.
A closing pose of choice, options:
Savasana or seated meditation to close.