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:
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
Uttanasana (forward fold)
Ardha Uttanasana (half lift)
Uttanasana (forward fold)
Phalakasana (plank pose) for a breath
Balasana (child’s pose)
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
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
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)
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.
