A steady vinyasa flow class with mandala flows builds toward a peak with Sirsansana A (headstand pose). Core and back strengthening help prepare the body to invert; you’ll move through several headstand variations, including a teddy bear stand and classic Sirsasana with leg variations including baddha konasana and upavistha. This class opens with a myth from Greece. Clara first heard this myth in the play “Hedwig and the Angry Inch” and loved it. It is Aristophane’s theory of the origin of love.
** If you’re in the first trimester of your pregnancy or the first few days of your moon, it’s recommended that you don’t invert.
*** If you have neck, shoulder, or wrist sensitivity, you may not want to invert.
Spotify Playlist: https://open.spotify.com/playlist/1k037J6d0gwxJA17V7Hm4J?si=1f172606828a4c51
Style: Vinyasa
Duration: 60-mins
Level: open-levels
Props: 2 blocks, 1 blanket
Focus: Shoulders, side waist, and hamstrings opening o inversion headstand, Sirsasana.
Location: Lila Familia Production Studio, Vancouver, BC
Opening Flow
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)
Utkatasana (chair pose)
Uttanasana (forward fold)
Ardha Uttanasana (half lift)
Ashta Chandrasana (high lunge) variation
Eka pada adho mukha svanasana (3-legged dog) variation
Eka Pada Phalakasana (1-legged plank pose) with the leg still hooked around the Achilles.
Virabhadrasana | (warrior 1) variation with one arm behind the head to open the shoulders.
Parsvottanasana (pyramid pose) variation with arms aligned with the ears OR at the heart.
Chaturanga
Bhujangasana (cobra pose) OR Urdhva Mukha Shvanasana (upward dog)
Adho mukuha svanasana (down dog)
Eka pada adho mukha svanasana (3-legged dog)
Virabhadrasana || (warrior 2) variation with arms clasped behind the back.
Trikonasana (triangle pose) variation with arms clasped behind the back.
Uttanasana (forward fold)
Ardha Uttanasana (half lift)
Urdhva Hastasana (hands to sky)
Tadasana (mountain pose)
Repeat the same sequence on the other leg.
Peak Pose Prep
We’ll come into teddy bear headstand to prepare for our peak pose.
Come onto your hands and knees and take a seat with your heels on your bum.
If you’re coming into a teddy bear headstand, you’ll create a tripod with your head and hands placed on the earth.
Wave 2
Adho mukha svanasana (down dog)
Virabhadrasana || (warrior 2)
Utthita Parsvakonasana (extended side angle pose)
Parsvottanasana (pyramid pose) variation
Chaturanga
Bhujangasana (cobra pose) OR Urdhva Mukha Shvanasana (upward dog)
Adho mukuha svanasana (down dog)
Repeat the same sequence on the other leg.
Peak Pose Flow
We’ll do Sirsasana several times: feel free to move to a wall and use the wall as support OR simply take your legs up the wall in Viparita Karani if you’re not coming onto your head today.
** Those dealing with any wrist, neck, or shoulder sensitivity should avoid this pose unless you’ve consulted with a physician.
Sirsasana A
We’ll take several rounds of Sirsasana and play with several different leg variations: feel free to take a child’s pose or a pose that you prefer instead at any point and time. Listen to your body and rejoin me when you’re able.
Sirsasana variations:
Cooling Flow
Bhujangasana (cobra pose) variation with fingertips on the ground.
Sarvangasana (shoulder stand)
Halasana (plow pose)
Option to take:
Savasana or seated meditation to close.