fbpx Skip to content

The Invitation (64-mins) Slow Flow

A slow flow yoga class opens the hamstrings, inner thighs, and front of the pelvis. This class begins with a variation of Surya Namaskars (sun salutations) from the back of the mat and features wave theory as you build to Krounchasana (heron) with variations as the peak pose. Open and close the practice with The Invitation by Oriah Mountain Dreamer to ground in a short meditation to anchor the class.

Style: Slow Flow

Duration: 60-mins

Level: open

Props: 2 blocks

Focus: back body opening to prepare for heron and rollerskating pose as the peak postures

Location: Lila Familia Production Studio, Vancouver, BC

Spotify Playlist: The Invitation (PWC) 

 

Opening Meditation

Come to a tall seat on your mat for a reading of a poem by Oriah Mountain Dreamer.

As you receive the poem, allow the words to wash over you. Listen and find one sentence that speaks to you or resonates that you can hold onto as we practice.

Three calls to Aum to open our voices and center in practice.

Wave 1 Flow 

10-15 breaths to move as you like, options:

  • Balasana (child’s pose)
  • Adho Mukha Shvanasana (down dog)
  • Uttanasana (forward fold)
  • Bidalasana (cat pose)
  • Bitilasana (cow pose)

Come to Uttanasana (forward fold) at the back of your mat for a variation of Prostration Namaskars.

 

Opening Flow

Tadasana (mountain pose) with hands at heart

  • Inhale and take your hands wide to either side,
  • Exhale and bring your hands to your low back,
  • Inhale and lift the chest forward and up
  • Exhale and bow forward to fold, washing the hands down the backs of the thighs

Uttanasana (forward fold)

Ardha Uttanasana (half lift)

Uttanasana (forward fold)

Phalakasana (plank pose) for a breath

Balasana (child’s pose)

  • Inhale and roll up to your shins at the back of your mat
  • Exhale and take your hands to prayer at the center of your chest
  • Inhale and sweep the arms wide and overhead
  • Exhale and take the hands to the front of your mat

Phalakasana (plank pose) with the knees on the ground

Bhujangasana (cobra pose)

Adho mukha svanasana (down dog)

Eka pada adho mukha svanasana (3-legged downward dog)

Anjaneyasana (low lunge) variation with fingertips on the ground

  • Inhale and bend into your front knee as you expand your chest
  • Exhale and straighten the front leg as you round your back and hug your inner thighs
  • Repeat several cycles

Urdhva Prasarita Eka Padasana (standing splits pose)

Rollerskating pose and lower onto your bum

Ardha Matsyendrasana (seated spinal twist)

Janu Sirsasana (head to knee pose)

Camatkarasana (wild thing) variation with knee and shin on the ground

Come to Uttanasana (forward fold) at the top of your mat

Urdhva Hastasana (hands to sky)

Uttanasana (forward fold)

Ardha Uttanasana (half lift)

Uttanasana (forward fold)

Anjaneyasana (low lunge) variation

Balasana (child’s pose)

Uttanasana (forward fold) at the back of your mat

Roll up to Tadasana (mountain pose)

Repeat the same sequence on the other leg.

 

Wave 2 Flow 

Tadasana (mountain pose) with hands at heart

  • Inhale and take your hands wide to either side,
  • Exhale and bring your hands to your low back,
  • Inhale and lift the chest forward and up
  • Exhale and bow forward to fold, washing the hands down the backs of the thighs

Uttanasana (forward fold)

Ardha Uttanasana (half lift)

Uttanasana (forward fold)

Phalakasana (plank pose) hold for eight breaths, lower knees to the ground if needed.

Balasana (child’s pose)

  • Inhale and roll up to your shins at the back of your mat
  • Exhale and take your hands to the top of your mat

Chaturanga

Bhujangasana (cobra pose) OR Urdhva Mukha Shvanasana (upward dog)

Adho mukha svanasana (down dog)

Eka pada adho mukha svanasana (3-legged downward dog)

Parsvottanasana (pyramid pose) variation with blocks on either side of your front foot

Uttanasana (forward fold)

Tadasana (mountain pose)

Utthita Hasta Padangusthasana (standing hand to foot pose)

Rollerskating pose and hold for 3-5 breaths before placing bum on the ground

Krounchasana (heron pose) with variations

Parivrtta Krounchasana (revolved heron pose)

Urdhva Prasarita Eka Padasana (standing splits pose)

Virabhadrasana II (warrior 2)

Utthita Parsvakonasana (extended side angle pose)

Skandasana (half squat pose)

Prasarita Padottanasana (standing wide-legged forward fold)

Anjaneyasana (low lunge) variation

Adho mukha svanasana (down dog)

Uttanasana (forward fold)

Tadasana (mountain pose)

Repeat the same sequence on the other leg.

 

Cooling Flow 

Upavistha Konasana (seated wide-legged forward fold) variation supported with two blocks under the ribcage and forehead.

Setu Bandha Sarvangasana (bridge pose) variation supported with a block under your tailbone.

Supta Matsyendrasana (reclined spinal twist) variation with wide legs

Savasana or seated meditation to close practice.

 

The Invitation by Oriah Mountain Dreamer.

It doesn’t interest me

what you do for a living.

I want to know

what you ache for

and if you dare to dream

of meeting your heart’s longing.

It doesn’t interest me

how old you are.

I want to know

if you will risk

looking like a fool

for love

for your dream

for the adventure of being alive.

It doesn’t interest me

what planets are

squaring your moon…

I want to know

if you have touched

the center of your own sorrow

if you have been opened

by life’s betrayals

or have become shriveled and closed

from fear of further pain.

I want to know

if you can sit with pain

mine or your own

without moving to hide it

or fade it

or fix it.

I want to know

if you can be with joy

mine or your own

if you can dance with wildness

and let the ecstasy fill you

to the tips of your fingers and toes

without cautioning us

to be careful

to be realistic

to remember the limitations

of being human.

It doesn’t interest me

if the story you are telling me

is true.

I want to know if you can

disappoint another

to be true to yourself.

If you can bear

the accusation of betrayal

and not betray your own soul.

If you can be faithless

and therefore trustworthy.

I want to know if you can see Beauty

even when it is not pretty

every day.

And if you can source your own life

from its presence.

I want to know

if you can live with failure

yours and mine

and still stand at the edge of the lake

and shout to the silver of the full moon,

“Yes.”

It doesn’t interest me

to know where you live

or how much money you have.

I want to know if you can get up

after the night of grief and despair

weary and bruised to the bone

and do what needs to be done

to feed the children.

It doesn’t interest me

who you know

or how you came to be here.

I want to know if you will stand

in the center of the fire

with me

and not shrink back.

It doesn’t interest me

where or what or with whom

you have studied.

I want to know

what sustains you

from the inside

when all else falls away.

I want to know

if you can be alone

with yourself

and if you truly like

the company you keep

in the empty moments.

Show